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Posts Tagged ‘How To Gain Weight’

Tips on how to gain weight quickly are priceless to skinny people who struggle to put on some extra pounds. The world we live in is a contradictory one. There are folks who put on weight rather effortlessly and yearn to lose their weight and fats through unhealthy diets. Yet on the other end of the spectrum, thin people find it tremendously challenging to gain that extra few pounds to enhance their physical appearance and regain some masculine appeal in the case of men. Skinny ladies also dream of fitting nicely into beautiful clothes that look so fabulous on those svelte and voluptuous models. But do not envy those who put on weight too easily, especially those through unhealthy diets. It is better to understand the fundamentals behind healthy weight gain. This is where you can learn more on how to gain weight quickly and healthily.

Before we tackle the issue of how to gain weight quickly, let us look at the reasons why scrawny and thin people fail in gaining weight successfully no matter how hard they try. Survey statistics discovered the following as the top reasons why they are not putting on weight:

1. Poor Diet

Skinny people are not eating right and enough. By that, it means that they are not eating foods that would help them to gain weight. Protein is critical in adding extra weight but many folks do not get enough protein intake. This is where things go awry. So how can they expect to gain weight quickly or for that matter, any significant weight improvement at all? It is important to load more on protein, and less on simple carbs. Read on for specific weight-gain diet foods.

2. Proper Work-out

Eating is not sufficient. We all need to engage in some kinds of physical activities to convert our food intake to healthy mass. This conversion can take place only with proper exercises. People who truly understand how to gain weight quickly do so in a healthy manner with proportionate muscle mass gain.

3. Poor Motivation

Weight gaining or slimming works in a similar manner. Medical practitioners have come to understand that the motivation behind the individual wanting to gain weight is vital to his/her success. Our generation is often called the “instant noodles” generation where everyone desires instant results. Weight gaining is not an overnight mission, but a long-term goal. Failing to understand this is a sure ingredient for weight gain failure.

Once we are able to acknowledge and work around the common grounds for failure, we are well on our way to successful quick weight gain. Are you ready for some easy-to-follow tips on how to gain weight quickly?

1. Weight Gain Diet Foods 101

I mentioned earlier that eating the right foods and eating enough of them is the key to weight gain. Foods such as fast food, chocolates and other junk food like chips won’t do you any good. Any weight gain from such foods would do your health more harm than good.

Cultivate a habit of eating more than your daily energy and calorie needs. First, find out what is your Basal Metabolic Rate (BMR) which equates your daily calorie need/count to maintain your weight at its current level. Next, start planning your weekly dietary plans to increase your weekly intake by 3500 calories to achieve a weight gain of 1-2 pounds within a week. This translates to an additional 500 calories in your daily calorie intake.

Eat more protein-based food stuff such as beef and chicken. Drink more milk for it is a rich source of protein. Balance your meals with vegetables and nuts as well. Eat 5 or 6 small meals rather than 3 big meals to balance the calorie intake.

2. Weight Gain and Muscle Mass Building Routine

You need to tone up the extra weight you are adding to your bodies so that you don’t end up obese. Depending on your preference for physical activities, the 2 kinds of activities recommended here would be useful in complementing with your weight gain diet.

Engage in moderate activities such as brisk walking, jogging or playing a sport for at least 30 minutes for 3-4 times per week. Try to inject some fun into your physical activity so that you would feel encouraged and motivated to cultivate this as a habit and eventually as part of your lifestyle.

Work out in the gym on some resistance training for at least 3 times per week. But before you do so, speak to a qualified physical training instructor who can advise on what exercise routine is suitable for you. If not, go to the library to read up on what are the work-out routines that are ideal for a person of your build and weight.

Knowing these simple tips on how to gain weight quickly should give you better knowledge than most people in the basic building blocks of gaining weight healthily. For more details about the ideal natural weight gain diet foods and more tips on how to gain weight and muscle mass simultaneously, visit my blog for further reading.

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There are many methods of gaining weight and most of them are targeted towards people who find it relatively easy to put on mass as opposed to people who we mainly identify as being hardgainers. If you’re a hardgainer yourself, then you should know what I’m talking about, but don’t fret, there are things that you can do to build a substantial amount of muscle.

Identifying Yourself

Now if you think you’re a hardgainer, but you’re not 100% sure of this then there are ways to tell if this is true. Firstly check to see the diameter of your wrists and ankles. Generally hardgainers have very thin wrists and ankles. This means one thing – you have pretty much no chance of becoming a professional bodybuilder!

Don’t let this get you down though, you will still be able to create a body that most guys would die for! You see, the majority of hardgainers who have worked hard to build a lot of muscle have been able to sculpt a body that is both athletic and well sort after by the majority of your male counterparts.

Hardgainers have the ability to rip down incredibly quickly, more so than people who find it easy to gain mass. If you ask me what I’d prefer to be then I would definitely choose skinny over fat, wouldn’t you? Of course you would!

Gaining Mass For A Hardgainer – Training

All hardgainers have one thing in common when it comes to training – they can only build muscle by lifting heavy weights. This means sets of low repetitions – no higher than 8 reps per set and sometimes as low as 2.

You might think this sounds crazy but let me ask you something – how else are you going to shock your body into thinking it’s a lot bigger then what it currently is? Because that’s what it’s all about, you need to persuade your body to believe it has the potential to grow significantly and lifting heavy weights is the only way when it comes to training.

Gaining Mass For A Hardgainer – Diet

The second thing that most hardgainers have in common is concerning diet. Now most hardgainers are naturally small eaters as their bodies only need a small amount of nutrients to support the required energy output in their body.

Now heavy training would naturally require someone to eat more, but not the hardgainer. They rarely get hungry and are satisfied with 3 meals a day. In order for you to grow, you need to again shock your body into thinking that it needs to grow in order to support the level of training it is now undergoing. So you will need to eat SEVEN big meals everyday!

Sounds like a lot and it will be for the first couple of weeks but eventually something amazing will happen – your stomach will expand, which then intern will create more frequent and painful hunger pains. Soon 7 meals a day will seem like nothing.

Stick to these 2 underlying principles and in a few months time you won’t be able to recognize yourself. Oh and one more thing, like everything, the key is consistently, miss a meal and it will escalate, that I promise!