How to Gain Weight
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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.
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
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
How to Gain Weight | How Do I Gain Weight
- Designing A Weight Gain Program For Men
To design an effective weight gaining program for men you need to understand a few simple concepts. Many men make the simple mistake of not following these tips and end up wasting time and effort in the gym and in the kitchen.
- The Skinny Guy's Guide To Gaining Weight
With the growing concern over obesity in the western world we often forget about those few “lucky” people who have trouble gaining weight.
- Weight Gain Myths
When researching information online, it comes at no surprise that you need to think critically and evaluate the source of the information. In this article I will discuss some popular weight gain myths and attempt to dispel them!
- The Myth Of Gaining Muscle Without Fat!
Learning the proper way to gain weight could be considered an art form due to its complexity and the amount of time it takes to master it.
- Most Common Bulking Mistakes
Bulking is a great and effective way to add muscle and mass to your physique - but only if you do it right! Many people make the mistake of eating too much or eating the wrong things while on their bulk.
- What To Eat To Gain Weight And Build Muscle
When trying to gain weight and build muscle it can often be hard to understand what you should and shouldn’t eat. Gaining weight is largely a product of eating more calories than your body needs - but this is easier said than done.
- How To Gain Weight And Increase Muscle Mass
Simply put, the best and most effective way to put on weight and build muscle mass is to eat more calories and lift heavy. Unfortunately, most individuals know this and are still not getting the results they want.
- Eating Protein to Gain Weight and Build Muscles
Protein has often been called the bodybuilder’s superfood - and for good reason too! This macronutrient plays an essential part in muscle building and recovery.
- How to Gain Muscle Mass
However, it’s not actually about the way we’re born but how live and appreciate our body. If you want to get the body that you want, then you must work hard for it. Here are some information and tips on how to gain muscle mass fast.
- How To Gain Weight Fast
If you are one of those people who have been underweight their whole life, then this article is for you! There are a few simple concepts that you should learn if you want to gain weight fast.
How to Gain Weight | How Do I Gain Weight