HOW TO GAIN WEIGHT vs. HOW TO LOSE WEIGHT

hi guys today I'm gonna be giving you

guys my top tips to gaming me and I

thought it said losing weight because

that's not for nothing like Germany

wanted to do okay so I'm just going to

jump straight into it so it will start

with gaining weight so of course

everybody says that eat more and that is

easier said than done because if you

don't have an appetite you're not going

to want to eat more but eating more is

the basis to gaining weight of course so

I would suggest using bigger plates so

sort of like a psychological thing we

don't feel like we're eating more but

you are because you're just filling your

plate the same way you'd fit a little

sass play so those things please go to

anywhere get bigger plate and yes

slightly bigger plates so another way

you can eat more is that by eating more

frequently so you keep ruining the

portion sizes or lower your portion

sizes a little bit but you eat more

frequently so you're not just having

breakfast lunch and dinner you'll have

that four to five mils or five to six

mils so you're eating more frequently

but it's you know portion sizes again it

is sort of like a sacramental thing and

then you don't want to eat more calories

so the average woman's intake is 2,000

calories so obviously if you are going

and watching this then you want to eat

about 2300 to 2500 calories everyday of

course there's an app called My Fitness

Pal and you can check your calories and

chats what you eat so download that app

and then start checking your calories

but don't get too fixated on it if one

day you eat 2,200 calories don't worry

about it like you don't wanna get too

fixated on it so download the app check

and hilary's and then try and consume

about 300 to 500 more ok so my second

tip for gaining weight is to eat

high-protein and

hot foods obviously carbs they fill you

up and protein they repair your muscles

if you're training and they're good way

to gain healthy weight so I say

literally type those two three types and

two bugles see what comes up and then

see what you like and go and buy it

because carbs and protein are also very

very key to gaining weight my third tip

for gaining weight is to not drink for

four Mills I'm Smitha mistake all the

time like I literally down like I

brought up on top before I had my dinner

and they're like without two spoonfuls

into my denial and oh that's all so they

don't drink performers because it fills

you up and it makes you feel careful and

you couldn't be in so much more so yeah

don't do it before Mills taught mistake

okay so my next tip is the weight

training so you guys know how to walk

weight training it all the time and

that's actually using weights at the gym

so using that the heaviest weight you

can manage so you're going to want to be

trained in and using weights about two

to three times a week so that I'm lower

body upper body literally everywhere

because weight training can help you

gain muscle mass and muscle mass it is

weight and you're going to want to do

progressive overload so you're gonna

want to increase your weights per set or

increase your rates for over a period of

time so like one week you might hit

frost 50 kg you might come back a week

and a half later and hit for 60 kg and

you're going to want to keep increasing

the weights because that's a good way to

put on that muscle mass okay so my last

tip is similar to my second tip but it's

about protein again so if your weight

training you're going to need a higher

protein intake to repair your muscles if

you're working out working out and

losing weight and your protein and sorry

if your diet isn't high in protein your

muscles won't repair and you won't gain

which means you won't get away so you

can probably get high protein from a

retire or high protein from protein

shakes personally my diet is at the high

in protein which is why I take protein

shake and you guys know that I'm partner

with my protein and those are literally

the protein shakes

I've only ever used so I'm going to

leave the link to my protein in the

description bot and you can go over to

their website

they have tons like literally so many

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things they have diet ways so if you're

on a diet and you still want high

protein then that's good

or extremely in a blend which is very

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many so click the link in the

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and see what protein shakes interests

you and you can use my discount code and

b35 to get 35% off with anything on

their website so again you don't have to

take protein shakes but if your diet

isn't high protein then you will need to

get protein another way okay so those

are my top five tips to gain your weight

so let's move on to losing me so gaining

weight and losing they are kind of like

opposites so you know I said it for

gaming rate you want to consume about

300 to 500 more calories for losing

weight you want to consume 300 to 500

the less calorie so you don't want to go

below 1,500 calorie I say stick to

between 1500 and 1700 or 1700 upwards so

yeah don't go below 1500 calories but in

order to lose weight you have to be in a

calorie deficit which is consuming less

calories if you're eating the same

amount calories and you're not burning

any then you're not going to lose anyway

again like I said for gaining weight you

wanted to eat more carbs for losing

weight you wanna cut down on your cards

your sugars processed foods starchy but

you don't have to cut it up entirely of

course you can have rice you can have

bread sometimes but generally for losing

weight you're gonna want to cut out most

of it however you still do want to eat

high-protein foods but you still uncle

seeing like low carb vegetables so of

course getting your vegetables and

fruits is very important but you want to

be eating low carb vegetables so again

laughs let me list in them that you just

happen to be low carb vegetables and

all come up and those of us have a food

you want to be een so once you caught

your processed foods and no carbs you

would've eaten organic foods so most

brands like most shot literally have an

aisle or section full of organic

products so if you're shopping saying

these under a sentence has this so you

can go to st. me and literally look at

that we've got exception and you want to

shop mainly in the organic section

because Whole Foods are a lot better for

you especially when you're trying to

lose weight and the top tip I have for

you guys don't drink your calories so

many people will be on a diet and I

think oh one cook doesn't matter I think

a bottle of coke has 8 teaspoons or

tablespoons of sugar

so you think obvious that one word of

quite another small one but it has a

ridiculous imaginable and a ridiculous

amount of calories so don't be having a

very clean diet and still consuming have

eased through drinks so cobbler fizzies

if you cut out your part and your part

your starches cry with Aziz okay so in

terms of exercise you also want to be

weight training so weight training is a

good way to lose weight and tone up at

the same time so again what if we weight

training about two to three times a week

you can use light weights or you can use

heavier weights it's up to you but you

do whatever uses some type of weight at

the gym and you also want to be doing

cardio so you can add an up a fourth day

at the gym and do it on a really sweaty

session and you can switch between fast

paced so like hit Tanya and slow pace

tonight if your other treadmills doing

in plan for that forty minutes so you

want to keep switching between both and

my last tip to losing weight is to drink

plenty of water also can really help you

lose weight if you drink it in abundance

so drink plenty of water during the day

and you want to drink half an hour

before meals so like I said for gaining

weight don't do Performa every trying to

lose weight drink with 4 mils because

again it would fool you up and you won't

consume as much food so you guys those

are my top tips to gain weight and

losing

because I do get asked all the time and

of course I'm not every tip is going to

work for everyone I'm not everyone's

going to enjoy every tip so just figure

out what works for you and the other set

Google those food Google those foods

hats see what comes up and see what you

like