How to gain weight

Weight gain is something that isn't easy to do and you probably know this already. I know first hand because it is something I have to do every day. I am an ectomorph by genetics, which is the "skinny body type" and the one with the fast metabolism which makes gaining so hard for guys like me. The key to weight gain is to do everything BIG. You have to eat big, to lift big, to get big. Say that over and over again in your head until you fully understand it. A lot of people think weightlifting is the key to gaining weight, and I won't argue, it is an extremely important part. BUT, there is another thing that is just as important when it comes to how to gain weight, and that is your diet.

So, to put it as simply as possible, there are 5 simple steps to how to gain weight, and here they are:

1) Count how many calories you eat in a normal day. Don't change anything, just eat like you normally would and count how many calories you consumed. This is an extremely important step, so try to be as exact as possible. Also, weigh yourself.

2) Starting the day after you counted calories, eat 500 calories MORE then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would now eat 2500 calories a day. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals. Eat one meal every 2 and a half to 3 hours. To get big, you have to eat big! Remember that.

3) Weightlifting! Get in the gym and lift! This is another important step to how to gain weight, so make sure you are doing it correctly. For more information on weightlifting workout routines and splits, read the workout routines and splits section.

4) At the end of that week, weigh yourself. You'll notice you're gaining just after one week! Now, don't expect to see a 10lb increase. Gaining anymore then 1 or 2 pounds a week is unhealthy and means you're putting on way to much fat. So look for 1 or 2 pound gains at the end of the week. Don't sound like much? You can be gaining 5-8 pounds a month!

5) Heres an important one. At some point, you will stop seeing weight gain. At this point, you will have to eat even more. So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day. Every time you see you haven't gained weight for at least 2 weeks, add an extra 250 calories.

source : www.intense-workout.com

How To Gain Weight Properly

Do you want to beef up that protruding ribcage with a little more meat? Are you tired of being the 110-pound weakling?

It can feel a little strange to wish you were a few pounds heavier when everyone around you seems to be trying to shed extra pounds. Try saying it out loud; the phrase “I’m trying to gain weight” will gather many wistful responses of “I wish I had that problem.” What those people don’t know is that as someone who’s looking to bulk up safely, your struggle will be just as difficult as the person who’s trying to lose weight.

Whether you have a high metabolism or a naturally slender frame, it’s possible to gain weight and even have fun doing it. So tell your friends to get all their skinny jokes out of their systems because once you learn how to gain weight, you’ll be on your way to becoming a bona fide beefcake.

Food

In terms of healthy eating and regular exercise, the process of knowing how to gain weight draws some similarities to the process of losing weight. When you’re looking to gain weight in a healthy way, you need to consume more calories, but that doesn’t mean you should hustle over to the vending machine and pick up a dozen bags of junk food. You don’t want a beer belly to cover those ribs -- you want muscle. You want to go for foods that will help you build lean mass and give your body the nutrients it needs as you build that muscle. Eat more but eat well, incorporating healthy foods such as whole grains, fruits and vegetables, dairy products, and lean proteins like chicken, fish or beans.

Considering it takes about 3,500 extra calories to gain a pound, with all that low-fat healthy food around, you may be wondering when the “gaining” will come into play. Don’t the items above sound like the food choices of someone trying to lose weight? Part of the answer lies in portion size. Unlike someone trying to shed pounds, you can allow yourself an extra helping of pasta at dinner. You don’t have to feel guilty about adding another tablespoon of olive oil to your chicken stir-fry. You can also eat more cheese, potatoes and nuts. Each day, eat three meals along with a couple of snacks.

Exercise

Another key component in knowing how to gain weight is exercise. You want the extra pounds to arrive in the form of muscle, not flab, so you’ll need to give your exercise regimen a new focus on strength training.

Weight lift at least three times a week if you want to gain weight. Form is important; if you’re unsure about any exercises, pay for a few sessions with a personal trainer. Having a spotter is a plus, especially if you’re a beginner. Go hard each workout and lift as much as you can handle; try for enough weight so that you can only do about six to eight repetitions of the exercise.



By Jen Janzen