How to Increase Calorie Intake Without Gaining Weight

Toning exercises that work major mucle groups will burn more calories than other exercises.

Increasing calories without gaining weight can be achieved with the simple equation calories in equals calories out. This means that in order to not gain weight, you must burn equal to or more calories than you consume. Exercise is one of the best ways to go about this. Keep in mind that a pound of muscle will burn more calories at rest than a pound of fat. Keeping your muscles fit can help you burn more calories and naturally boost calories out each day. Here are two exercises that are easy to do and work some of the bigger muscle groups in your body.

Things You'll Need

• 2 seven-pound weights
• Yoga mat

Instructions

Leg Lifts

1. Lay down on your right side on the yoga mat.

2. Raise your hand up, keeping your elbow on the floor and rest your head on your hand. This will help you brace yourself for the movement.

3. Keeping both legs straight, keep your right leg firmly planted on the ground and raise your left leg in the air.

4. Extend your left leg upwards until you cannot reach further. Do not strain to reach further.

5. Slowly lower your left leg back down to the starting position.

6. Repeat this movement twelve times to complete one set of repetitions. Perform three sets of repetitions with about a minute of rest in between each set.

Squat With Weights

1. Hold one weight in each hand, arms down at your sides.

2. Place feet shoulders width apart, firmly planted on the ground.

3. Bend your knees and gently lower yourself down, leading with your glutes.

4. Raise your arms and weights out straight in front of you as you lower yourself down. .

5. Bring yourself to a full standing chair position and gently pulse in small movements up and down six times.

6. Raise yourself back up to standing while lowering your straight arms back to your side.

7. Repeat this movement twelve times to complete one set of repetitions. Perform three sets of repetitions with about a minute of rest in between each set.

Tips & Warnings

• If you want to add more of a stretch to the leg lift, point your toes on the way up and bring them back in on the way down.

• A full set is typically between eight and 12 repetitions, depending on your ability level.

• Adjust the weights lower or higher depending on what you are comfortable with. You can also perform the squat without weights.

• Always consult your doctor before starting any fitness routine.

• If you consume less calories than you burn, you may lose weight. If you are exercising a lot then you may need to consume more calories to avoid this.

References

• FitDay: 4 fun ways to tone your thighs
• RealWomensFitness: The Squat is the Queen of ALL Exercises for Toned Sexy Legs and Butt