How to Gain Weight Fast
While some people struggle with excess weight and work hard to slim down, others have the opposite problem. You see, many men and women are underweight, skinny, or don’t have enough weight to meet their body goals and preferences. So if you’re one of them and wondering how to put on a few pounds safely and healthily, this post will help you out. Read on to learn how to gain weight fast.
How to set up a diet
Everything starts with nutrition, including weight gain. In order to put on a few pounds, you need to make some changes in your diet. These changes are primarily observed through increased consumption of calories. After all, you lose weight if you burn more calories than you consume. To maintain weight, these numbers should be in equal range. But to gain weight, you need to consume more calories than you burn. These numbers are specific for each person, but for the purpose of this post, we’re going to mention general info.
You may want to start by using one of the online calculators to determine daily calorie needs based on your current weight, height, and gender. Then, you can go on to set up a diet plan.
Men and women who want to gain weight slowly will need to add 300 to 500 calories to their daily calorie intake in order to consume more than they burn. However, for a quick weight gain, you will need to consume 700 to 1000 calories above the maintenance level. So, if your daily calorie intake is 2500 calories, you may want to amp up that number to 3500.
Calorie counting isn’t something you need to do forever, but it helps to keep you on the right track when you embark on this journey.
You should also keep in mind calorie calculators can only give you estimates. A lot comes down to your lifestyle and eating habits. For more precise figures, you may want to keep a food journal for about a week or two. Write down everything you eat or drink, find nutritional values of each item, add those numbers, and you’ll learn how many calories you consumed each day. The more precise results, the easier it will be to expand calorie intake for weight gain.
You need to be patient, though. Even the quick and fast weight gain won’t happen overnight.
Remember, the calories you take should be from protein-rich foods, carbohydrates, and healthy fats. Your weight gain should be achieved in a healthy way.
Choosing a starting program
Once you set up your diet, it's time to hit the gym and adopt a new exercise program. A great example of a starting program is 5x5, also known as Strong Lifts 5x5. Basically, 5x5 is a simple and effective workout plan navigated primarily to build strength and endurance. The workout is specifically created to push you to your limits and produce incredible gains as a result. This program and other similar types of workouts are ideal for beginners and those in intermediate levels in weightlifting.
In a nutshell, 5x5 relies on compound barbell movements like deadlifts and squats using heavyweights. A typical workout consists of 5 sets and 5 reps, hence the name.
While 5x5 is intended for beginners primarily, some may find it inconvenient. Alternatives include 3x5 (3 sets, 5 reps), Phraks Greyskull LP Variant, which starts with upper body exercises first rather than squats.
There is no specific deadline for these programs. You should continue with your workouts until you achieve desired body weight.
Choosing the right workout program isn’t such an easy task. If you’re not an active person who trains regularly, you may want to skip advanced programs first. Start small, do basic exercises, work with your personal trainer to increase fitness levels so that you can graduate to advanced workouts.
On the other hand, if you are an active person who wants to build more body mass, you need to focus on a program that is more challenging than your current workouts. Why? These programs make your muscles work harder; they become stronger and bigger, but so does your body mass (and caloric needs).
Choosing the right supplement plan
As much as we’d like to obtain nutrients we need from diet alone, it doesn’t always happen. This is where supplements step in. Your weight gain endeavour should also include a well-structured supplement plan.
So, which products to use?
The protein supplements integral component of your supplement plan. After all, protein is the most important nutrient for muscle growth, and it also plays a major role in your weight. Protein also gives you the strength to keep up with vigorous workouts.
Creatine supplements also prove to be useful for weight gain or increased body mass. This amino acid has several functions in the body, and one of them is to produce energy. These supplements can take your athletic performance to a whole new level.
You may also want your supplement plan to include other amino acids such as glutamine, which is essential to maintain muscle protein, reduces fatigue, promotes exercise recovery.
Protein bars are a great idea for persons who want to munch on something delicious, increase calorie intake, but also do it in a healthy manner.
Don’t underestimate the importance of good rest
As much as workouts are important for weight gain, you do need to rest. Sometimes the importance of recovery is underestimated, which paves the way to injuries and other mishaps. Plus, you won’t get desired results if your muscles are exhausted. Here are a few tips for proper rest and recovery:
- Drink plenty of water
- Consume protein post-workout
- Get enough sleep
- Get a massage
- Wear a compression garment
- Go swimming
- Avoid alcohol and tobacco
- Enjoy a cool shower
How to avoid fat gain
This is a common concern for many people. While you want to gain weight or mass, you don’t want to get fat. Some might say one doesn’t go without the other, but it can. To avoid fat gain, you may want to check out these tips:
- Keep the cardio training
- Instead of a cheat day, have a cheat meal
- Incorporate a low-carb day into your diet at least once a week, e.g., if you eat 400g of carbs a day, drop it to 100g one day a week
- Make sure your caloric surplus doesn't contain much fat, especially trans fats.
- Eat protein with every meal
- Add nuts and nut butter to your diet
- Rest properly
Whether you're an active person who wants to increase body mass or you're an inactive individual unsatisfied with your current weight and wants more bulk, this post provided useful solutions that will help you achieve desired results.
The approach to this subject is simple – modify your diet and workouts, get supplements, and make sure to rest properly. Don't underestimate the significance of proper recovery. Keep in mind weight gain is a process, and you need to be patient, even if you want to do it quickly. Listen to your body and adjust diet and workout to meet its needs.