Learn How to Build Muscle
 

How to Gain Weight Fast

(Scroll down to see the full list of articles in this section)

With the large amount of concern over the obesity epidemic and overweight children, people often forget that there are people who need to gain weight instead of lose it.

To gain weight, there are a few simple concept you should understand. In this article, I will discuss these concepts and give you examples of meals that you should eat in order to gain weight.

There are three different body types - ectomorphic, mesomorphic, and endomorphic. Most people who are looking to gain weight would classify themselves as ectomorphic.

Ectomorphs find it have to gain weight and have a very fast metabolism, whereas mesomorphs and endomorphs have a fairly easy time gaining weight and a hard time losing it. Understanding what body type you fall under is an important part of managing your weight.

In general, ectomorphs can eat whatever they want and not see any consequences (ie. weight gain). Where most ectomorphs go wrong is in the counting of their calories. This is a simple, but very effective tool when trying to lose weight. Simply put, if you aren’t gaining weight, you aren’t eating enough. The basic principle of calories in and calories out applies to weight gain as well as weight loss.

Everyday, you need to be consuming more calories than your body is burning in order to see weight gain. Counting your calories helps you see what you are eating and how many more calories you need to be eating. To gain a pound in a week, you need to eat 3500 more calories than you burn each day.

analbolic cooking

Counting your calories and understanding how many calories you need to eat is just one part of the process. You also need to understand how to gain lean muscle mass instead of fat while on a caloric surplus.

A great way to build muscle mass while eating on a caloric surplus is to strength train. Lifting heavy weight using compound movements, while on a caloric surplus is a sure-fire way to gain lean muscle mass with minimal fat.

Using this method, be sure to start your caloric surplus at around 500 calories. It will take longer to see weight gain, but will ensure that you body is storing as little fat as possible. As you progress, you can increase or decrease your daily caloric surplus depending on your results.

To guarantee that you are gaining as little fat as possible during your weight gaining journey, you need to make sure you are fueling your body with the best macronutrients and vitamins. Following an intense weight training routine and training to gain muscle mass requires that you eat at least 1 gram of protein per pound of body weight.

You also need to consume complex carbohydrates and healthy fats. For protein, try foods like lean beef, chicken, fish, tofu, and greek yogurt. For cabohydrates, food like brown rice, whole wheat bread, oatmeal, vegetables/fruit and quinoa are great. Healthy fats included in your diet should be things like olive oil, flax seed, and nut butters.

burn the fat


How to Gain Weight | How Do I Gain Weight Fast:

How to Gain Weight | How Do I Gain Weight Fast