Weight Gain – How to? Find answers to your queries on weight gain!
You don’t weight a lot, and whatever you eat too doesn’t add to the weight. You’re ready to bulk up, build some muscle, and start feeling better about yourself; but you have no clue where to begin. While it is easy for most of us to gain weight in no time, some people have a harder time gaining weight either because they have a high metabolism rate or they lead a more active lifestyle. Some are naturally skinny owing to their small frames and thus aren’t born to be big and strong. These are the ones that try to put on more weight and bulk.
Fit in lot of nutrition to avoid weight gain
If you want to build muscle, you want to eat healthy calories that are loaded with good protein, good carbs, healthy fats, and plenty of vegetables to help provide nutrients. Nutritious food is the prerequisite to gaining weight and so every skinny guy, hard-gainer and ectomorph who eats more calories than he burns, gains weight. What doesn’t matter is that you might have a high metabolism, skinny build, or bad genetics if you choose to eat more food than the average person. To put on weight and get bigger is not impossible as some might consider.
The best food recommended weight gain must be rich in carbs and/or fats. Vegetables are low in both and therefore are great for fat loss but not for getting bigger. Aim for .8-1 gram of protein per pound of bodyweight. Whole milk, cereal, pasta, rice, potatoes, fast food, ice cream, juice, peanut butter sandwiches, meatball subs from Subway, legumes and lentils, and/or sweet potatoes, along with enough healthy fat sources like nuts, avocados, olive oil, coconut oil, almond butter, whatever gets you to your caloric intake goal for the day which has to be above the average meal.
Nuts: walnuts, almonds, peanut butter, mixed nuts, trail mix, …
Dried fruits: raisins, dates, prunes, apricots, …
Dairy: whole milk, full-fat yogurt, cottage cheese, …
Grains: pasta, rice, oats, bread, sandwiches, …
Potatoes, sweet potatoes, yams, …
Fats: olive oil, coconut, avocado, …
Meat: chicken, beef, fatty fish, …
Eat natural, whole foods whenever possible, and leave the soda, candy, and junk food out of your system. Follow it up with an optimal workout. Your diet is at least 80% of your success or failure. I’m not kidding when I say that. If you don’t develop a healthier relationship with food, no amount of exercise will get you there.
Eat more calories than your body burns. How much depends on your metabolism and activity levels. But if you’re not gaining weight, you’re not eating enough. Small meals are easier to eat than big ones. They don’t make you feel stuffed. Wake up earlier, eat breakfast, and then eat 3-4 more meals a day. Blended food digests more easily than solid food. Make weight gainer shakes by mixing oats, milk, banana, peanut butter and whey protein in your blender. Track your calories every day. Skinny guys over-estimate how much they eat. They think they eat a lot but they don’t. Track your calorie intake to make sure you’re eating enough to weight gain.
Do the above, and you’ll put on weight. However, if you’re not also training properly, you’ll just be getting fat, and not building muscle. As you begin to eat more there is always the chance of fat getting deposited in places where it wouldn’t add to your looks. You want to go from skinny to muscular, not chubby. So start with a mild work out for 3 to 4 days a week. Then you may progress as required with proper guidance.
Here Is A Quick Guide On The Basics Of Exercising
Before you start, don’t forget warm up. Make sure to get your heart rate pumping and get your muscles warm or you’re just asking for injury. You can run in place, jump rope, do a few push ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving! Give it about 5 minutes, and don’t wear yourself out completely, but get your heart rate elevated and little bit of sweat never hurt anybody.
Free Weights. More effective than machines because you must balance the weight yourself. Safer because you control how the bar moves. More effective than dumbbells because the weight is heavier, and you can add as little as 0.5kg/1lb per workout.
Compound Exercises. Squats, Deadlifts, Bench, Press, Rows. These exercises work several muscles at the same time, with the heaviest weights. They trigger maximum strength and muscle growth in your entire body. The big fives must be the bulk of your routine.
Progressive Overload. Always try to lift more weight than last time. This forces your body to weight gain in strength and muscle mass to lift the heavier weights you’re exposing it to. You can’t build muscle if you lift the same weight all the time. You must add weight.
Proper Form. You must work your muscles through a complete range of motion for proper muscle development. Half Squats give you half the gains. Proper form also prevents injuries and help you lift heavier so you gain more strength and muscle mass.
Rest. Muscles need rest to recover from your workouts. They can’t grow if you train them every day with gazillion of exercises. Skinny guys don’t need more than three full body workouts a week. Doing more won’t make you gain weight. Eating more calories will.
After the warm up, here is exactly what you need to do:
- 20 bodyweight squats
- 10 push ups
- 20 walking lunges – 10 each leg
- 10 dumbbell rows (using a gallon milk jug or another weight)
- 15 second plank
- 30 jumping jacks
After you’ve completed your workout, do some stretches. All of your muscles have been contracted from lifting and need to be stretched back out and rebuilt.
For either the body weight squats or lunges, if you can’t do them properly yet, it’s okay to put your hand on a support to keep your balance.
For the body weight squats, think of it like sitting back into a chair. If you can sit down onto a chair, and then stand immediately right back up without having to lean forward, you are in balance.
For the lunges, keep your eyes ahead and your upper body completely vertical. I had a slight bend at times in the video due to trying to exercise and explain at the same time.
Get Lots of Sleep
You need to be getting at least 7 hours of sleep, but 8-9 hours of sleep every night for maximum gains. Your body is doing nothing but lying there and building muscle while you’re sleeping. If you are only getting 6 hours or less, you’re not going to get all the benefits of your exercising and diet. When you strength train, your muscles break down and need to rebuilt over the next 24-48 hours. Sleep is a key part of this process. Without it, your body can’t recover, and you can’t grow.
So make sleep a priority!