Are you gaining weight? Tired of being skinny? Tired of looking so skinny that you feel and look like a wet noodle?
Some of us eat like a bull and still can’t look like one. It can be terribly tough at times because it ends up building a lot of frustration. However, there are ways which can help you gain weight. All you have to do is know the right methods and learn them here today. You will be able to put on that extra pounds and look more yoked rather than looking lean and lanky.
So, are you ready to put up weight, become more yoked and show some of your muscle off, rather than being a pile of bones?
I know, you must be wondering if this is going to be another of those articles where you will have to put up with things that never turn out to be useful. I assure you, it is not. I mean no chick wants to hang out with a guy who can barely support his own weight, or is standing on pirate pegs.
I used to be one of those guys so I can resonate with your feelings, if you don’t believe me, you can check out the about me section. Let’s get started on these tips that will assist you in no time. You should be able to get answers to your never-ending questions like how can I gain weight and keep it on for good.
The Top Thirteen Tips on Gaining Weight
#1 How can I gain weight … Eat a lot
You may smirk and say this is a “no brainer”.
Believe me, it is easier said than done. It is terribly difficult to eat a meal if you don’t have the appetite to do so. You should do a calculation and see exactly how many calories you should be consuming and add 500.
Not only do you need to have more meals more frequently but also every meal should be a well portioned and not a 100-calorie snack. Initially, it will be extremely difficult for you to make adjustments and you may even repeat your chants like I can’t gain weight but over a period of time, you will make changes.
Remember, if you can manage an extra of 500 calories every day, you will be able to gain an additional pound over a week. So, ideally, my suggestion to you would be to increase at least 500 calories per day and this should help you put on extra pounds in a week.
#2 Can’t Gain Weight …. Eat good stuff
Now that I have asked you to eat, it doesn’t mean that you are only going to eat junk and unhealthy food. If you splurge upon Twinkies, taco bell or mountain dew, you will gain weight, but it is of course, not high in nutritional value.
In fact, this is the ideal solution for becoming overweight. You want to gain weight and muscle but not at the expense of your health, so make sure you are putting quality contents in your body.
#3 How Can I Gain Weight Fast With Protein
Often called the building blocks for your muscles. If you want to know how to gain weight fast, there is absolutely no better way than to choose protein after a workout.
You can eat chicken, fish, eggs, almonds, peanuts, beans and the best protein foods, as they are sure to help you build tons of muscle. Make sure you choose a high-quality protein and I would recommend doing whey as it’s absorbed the fastest into your system.
#4 Do Carbs Lead to Extra Weight
If your sole focus is merely to put on extra weight and whether or not you can gain muscles isn’t really pivotal for you, you can settle for carbs. Food rich in carbs include pasta, wheat bread, oatmeal, brown rice. All these choices are sure to help you gain weight; however, you should also have protein with your carbs to put on the extra muscles.
When you are consuming exclusively proteins, your body may use it merely for the sake of energy rather than building muscles. I am telling this based on my personal experience. Back in my days of college, I used to exercise and have three protein shakes every day. They didn’t get me huge gains until I started mixing more carbs with my protein. So, you need to supplement good fat and good carbs along with it and then you will get the most optimal gains.
#5 Gain Weight And Be Mindful of Your Eating Habits
You can create a journal to better keep track of exactly what you are eating. This will give you the details of everything ranging from the calories you are having and the amount of proteins and carbohydrates which you should have. With the help of the details listed in your journal, you will be able to get an idea of the calories you have to consume and thus will make it easier to know how to put on weight.
#6 Gain Weight With Compound Exercises
You need to concentrate hard upon complex and compound exercises and this is why you should indulge in bench press, squats, deadlifts, chin-ups, pull-ups and such exercises. You do not need to worry about bicep curling, triceps extensions or even shoulder shrugs as you won’t see as many gains from single joint exercises. The compound exercises that I have mentioned will help in loading up your body with muscle as quick as possible, not only that, but you will be more functional.
#7 Your Appearance is a Manifestation of Your Fitness
This is the key logic that the actors who trained for 300 movies used.
Wouldn’t you love looking like one of those Spartans?
You should concentrate on lifting heavy weights and your focus should be on the 8-12 rep range. You may start slow and find it hard to carry out a lot of exercises, but keep on pushing until it is easier for you to handle. Sooner rather than later, you will find that if you apply all these tips you will be gaining weight in no time.
#8 Know the Right Resting Details Between Set
When you are engaged in exercises, you need to be sure that you are allowing the right amount of resting time. The rep ranges, which you should be performing, are between 8 and 12 and the amount of rest that you take between sets should be 1-3 minutes. This will help you in the right possible manner that can give you the perfect returns which you have been hoping for.
#9 Give Your Muscles the Much-Needed Rest
Never ever make the mistake of exercising the same muscle over and over again. This will lead to muscle fatigue, hurt your growth and may even lead to an injury. Ideally, you should give it a rest of two days before you begin again on any muscle group.
Your muscles rebuild during the rest period, so resting is extremely important. This is why exercise on your muscles with a proper schedule is key for building muscle mass.
#10 Your Sleep Cycle
Sleep, Sleep and more sleep.
I know you may have a 9-5 to deal with, maybe even kids as well, but try to get at least 8 hours of sleep. All your body does when you are sleeping is continue to grow your muscles and repair tissue that has been broken down from your workouts. So, if you’re out late partying and stay up till 3, don’t expect gains to be the most optimal. So while your workout and simple diet plan is so important, getting the right amount of sleep with give you absolutely the best results.
#11 Cardio is Not Your Best Friend
When you are looking to learn how to put on weight, cardio isn’t the thing you truly need. No, it is time to bid goodbye your long cardio sessions. You are not here to look like a marathon runner and suffer from what I like to call skinny fat syndrome. You can engage in interval sprints to keep your body fat down but you will not want to do tons of cardio as your muscle could be broken down for energy.
#12 Have a Routine
Sometimes you may skip a few workout sessions, it’s ok we all understand that life happens and sometimes you get busy. However, under no circumstances can you afford to skip a meal when you are trying to gain weight. You have to eat no matter how big of a rush you are in, it takes two seconds to make a protein shake, so there are no excuses.
#13 Fat is a Part of The Package
When you are doing all this, know beforehand that you might put on a little more body fat than normal when you are building. You have to mentally prepare yourself and understand this is part of the building process. You can always shed the extra pounds after you have managed to put on the much-needed muscle or desired weight.
I have followed all these principles and I am no longer the skinny guy I used be in high school. It took a lot of self-control and dedication but I am certain any person can learn the tips on Gaining Weight regardless of your body composition.
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