Most Americans have trouble losing their weight, with the teenagers, especially boys bulking up to this problem.
Conversely, just like being obese can wreak havoc to your body, being underweight, similarly is bad news to your health. Teenagers, especially boys usually have a hard time keeping with the energy needs of their bodies and they may be underweight.
In the section below, we are going to show you how to gain weight fast for boys.
But before then, it would be prudent to see the reason behind the underweight nature of boys.
Why Your Boy is Underweight
Often, boys lead an active life and as such, their metabolism processes their food faster than they can get it into their mouths.
This is particularly true if your boy is engaged in sports, which require burning a ton of calories.
A second reason behind their stunted growth is probably the fact they are not eating right. This despite the fact they exercise regularly. Remember if you want to make more muscle cells, you need to eat more food.
What are Medical Implications of
My Boy being Underweight?
The consequences of being underweight go beyond name-calling, bullying and trolling, but it can also have serious health implications on your boy.
A boy who is underweight may not be getting balanced nutrition. And when your boy expends more energy from the limited food they eat, the body's fat reserves are disrupted, and in effect, it can result in the compromise of the immune system.
With the immune system compromised, your boy is now susceptible to acute and chronic health conditions. This is not to mention it can as well as a result of stunted growth, low energy, and weakened growth.
There are various ways that boys can use to gain weight fast, and eating is one of them. While eating tons of doughnuts and downing soda by the gallon is a sure way of gaining weight fast in boys, it's not a healthy way to do it.
Smart and Healthy Solution for Gaining Weight Fast in Boys
In the section below, we shall be looking at the several ways that boys can do to help them healthfully increase their body mass.
Our methods are simple, yet effective, and do not include any drastic measures.
Increase their Portion Size
The first step towards gaining weight is by eating more.
Including larger portions of food will promote fast weight gain in boys.
However, remember that a larger portion will not necessarily result in weight gain; the results will depend on their metabolism and activity levels.
For instance, if your boy leads an extremely active life, say engages in sports activities, they will require more energy, hence burn more calories, consequently needing a larger portion.
As a rule of thumb, if you’re looking to gain weight, especially in the legs, ensure that the number of calories you eat are more than your body burns.
At 16 years of age, your son should consume at least 2,000 calories to sustain his growth spurt. And if he’s moderately active, you can up the intake to 2,500 calories daily, and for the highly active boys, the calorie intake should come to an upward of 3,200 calories daily.
Again, your choice of calories also matters a lot. It’s not advisable to source their calories from the fatty and oily foods as they will only make them feel sluggish and will at best give them a paunch. Limit their sugar intake, fast foods, and refined grains as they're detrimental to their health.
The trick here is to source your calories from healthy and calorie-dense foods such as brown rice, eggs, oatmeal, whole grains, meat chicken, lean steak, black beans, among others.
Rev up their Protein Intake
Proteins are bodybuilding foods, and by increasing your protein intake, your boy is going to build muscle mass, which is denser and healthier than body fat.
You can increase your boy's consumption of protein-rich foods such as eggs, cheese, tofu, soy, yogurt, beans, nut and seeds to help in the muscle build up.
Aim at providing them with at least 1.6 to 1.7 grams per 2.2 of body weight.
However, a majority of us tend to glorify proteins and forget that there are other important nutrients as well.
For a healthful weight gain, teen boys should consume a balance of carbs, proteins, and fat.
A typical meal should contain 6 ounces of chicken breast, ½ cup of brown rice, and a side salad assorted with veggies and topped with oil-based dressing. The meal should then be complemented by a glass of milk and water.
Exercise for Weight Gain
To gain weight, your boy needs more than food. Working out is an equally crucial component in gaining weight as healthy eating.
You can either create a workout program or talk to a personal trainer to help you with your boy’s proper form in the weight room.
An ideal program like the p90x would be one that engages all the major body muscles groups including the chest, arms, legs abs, back, and shoulder.
Let your boy start by focusing on one set of exercises before progressing to the other sets.
Free weights, in particular, are among the best way to gain fast muscle mass in boys. Your boy can start with the lighter weights, and then you can progressively add on the weight as their resistance increases.
Other worthwhile workouts that will boost the weight of your boy include squats, deadlifts, bench presses, overhead lifts, dips, and pull-ups.
Don't give up on the cardiovascular exercises altogether. A teenage boy should at least have an hour of active physical activity daily. This should help not only in burning calories but will rev up your appetite and boost their cardiovascular health.
While at it, ensure that your boy doesn’t perform the workouts on an empty stomach as it may hamper the weight gain process.
Also, right after the workouts, have a protein-rich snack, such a glass of chocolate milk and an egg, and this should support muscle growth and repair.
Like losing weight, the key to healthy weight gain is tracking your progress. Take pictures, record weight, and write a journal of the entire process-this should help in motivating you through the entire weight gain journey.
How fast your boy is going to lose weight depends on consistent effort and dedication.
Do not waste time on pondering how to gain weight fast for boys, but rather, the necessary by leaving no stone unturned.
It’s not an easy path, but staying motivated will allow you to clear the hurdle and gain weight.