Spread the love What does it mean to lose weight? In the context of medicine, fitness or health to lose weight refers to reducing your total body mass. That may be lean muscle mass, body fat or even loss of fluids. Weight loss can be intentional or unintentional….
Tips on How to Achieve Fast Weight Gain
Although the fitness industry is all about the ever-present weight loss, some of us have a weight gain problem. There are guys out there who struggle achieve weight gain. I knew a guy who would eat 4000 calories without any exercise whatsoever and he still would not gain any weight. Even though you stuff down two burgers, when you get on the scale it would not even budge. For these people, popularly called “hard gainers”, gaining few pounds is like trying to move a mountain. It is not totally their fault that they have Ferrari type metabolism but there are a lot of folks out there who have fought their genes and won. Wikipedia has a definition on the subject: “A hardgainer is an arbitrary label that describes a person who practices bodybuilding but finds it challenging to develop musculature regardless of the amount of effort put in.”
Of course you can go and start living at McDonald’s or Burger King but over time you will just start to put on fat. Lots of unnecessary and unhealthy fat! No one likes to put on fat; everyone likes to put on some muscle mass. Let me tell you, if your nutrition and diet are not on point it is near impossible to succeed. You can train all you want, but if you are not eating enough you will not put on some size.
To figure out how many calories you’ll need to put on some weight, use total daily energy expenditure (TDEE) calculator to determine how much calories you need everyday. From the number it spits out, add 500, 700 calories. Monitor your body, if you need more eat more. If you start to get unwanted fat just cut back until you are satisfied with the results.
Tips on weight gain
- Eat your calories smart.
Consume nutrient-dense, calorie-rich food. Fats and oils, nuts and seeds, avocado, red meat, whole eggs, full-fat dairy, and oily fish are great caloric choices that will not fill you up to the brim. Eat more complex carbs, because they have the same 4 calories per gram as protein does, but are not so satiating and you will be able to eat more. Just make sure not to eat too many foods high in fiber, because you will feel filled up faster. Also, watch out for fruits and vegetables that are high in water because you will feel full faster.
- Your life should revolve around food. I am sure that you know you have to eat every 3 hours, but how do you execute that knowledge? Put an alarm and do not turn the beeping off until you start chewing down. Eat within the first half an hour when you wake up, and eat some real, high quality food full of nutrients.
- Eat faster. On the weight loss articles we encourage eating more slowly so that your body has time to react when you have eaten enough. When you are a hard gainer you should eat faster. That way you will stuff down more food and help yourself achieve your weight gain goal.
- Eat more protein. As you probably know, proteins are the building blocks for your muscles. Opt for 1 gram of protein per pound. Also, without protein all of the excess calories you get will turn into fat. Eating more protein will help you pack on more muscles in your weight gain journey. High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet. Beware; protein will make you feel full faster and longer. That is where the next tip comes into play.
- Drink your calories.
Start drinking a lot of shakes. Just mix some high calorie foods, and foods high in unsaturated fat. Add coconut milk, you can even add a little bit of coconut or olive oil. Also, add plain milk (1% fat). Just for reference I used some stats from Google and as you can see, a cup of milk has 103 calories. If you drink four cups of milk daily, you get 515 calories, 12 grams of fat, 60 grams of carbs and 40 grams of protein. That is like one meal. If you want, you can use whole milk, just watch out for the saturated fats. Furthermore, it is good to drink one cup before bed because milk contains casein protein. Casein protein is digesting more slowly so you will have something for your muscles when you are asleep.
- Eat fat. Fat has 9 calories per gram and has a low thermic effect. What it means is that the body uses up less energy to digest and absorb fat. Your body burns anywhere from 5-30 percent fewer calories digesting fats than it does the other two macronutrients. Remember to eat healthy fats. Trans fats will not help in gaining healthy weight.
- Get bigger eating equipment. If you want to bulk eat like Hulk! Can you imagine Hulk eating from small plates? Neither can I. A sneaky psychological trick is to eat from bigger plates. You want to fill up the plate, but bigger plate requires more food to fill it up.
- Always eat post workout. Never, and I mean never, skip your post workout meal. Your body is begging for energy and it will suck up everything you give to it. Eat some simple carbs just enough to give it something to work with and then feast on complex carbohydrates, protein and healthy fats, and let the weight gain continue.
- Train hard with enough rest. Once you have figured out your diet you should tweak your workouts to your needs. Realistically, whatever mass building program you choose will help you pack on some serious mass, just stick to the strength and hypertrophy training. Hypertrophy based workout require 3-4 sets with 70%-80% of your one rep max. This type of training has been shown to cause increase in testosterone and other growth hormones. Make sure that you rest enough, about 1 or 2 minutes, just to lower your heart rate in order to preserve as much calories as you can. Also, do not exclude the basic multi joint exercises like squat, bench press, deadlift, row, and shoulder press.
- Never train hungry. I understand that there are days when you really don’t have the time to cook 5-6 big meals. Plan ahead and when you are expecting a day like that make some food preparations and have some meals ready. You cannot expect to get bigger if you are training on an empty stomach. One fruit before workout will not help you either. Your body will end up using your muscles to get the energy it needs to support your hard training. I encourage taking at least 2-3 meals before going to the gym.
- Consider SOME cardio.
Do not make the mistake of doing cardio everyday in order to minimize the fat gain. If you overdo it you will limit your muscle building. Cardio can help you boost your appetite, increase yourrecovery rate (if kept to lower intensity levels) and get the metabolism running a little faster. Instead do HIIT (High Intensity Interval Training) two times a week. Besides, you cannot achieve significant weight gain without gaining some fat.
- Keep track. Log everything you eat, what you train, how you train, how you feel. You will not know if you are going forward, backward or just spinning in circles unless you write it down.
- Lift weights. As I said before, too much cardio will not help, but you need to somehow make your muscles grow. Therefore, lifting weights will tear your muscle fibers apart and the protein you eat will help in rebuilding them. Do 8 to 12 reps with heavy enough weights, to reach the number of reps you aim towards. Also, make sure you get your form right! If you use weight that is too heavy for you and do not use proper and correct for you can end up hurting yourself.
Your weight gain goal is not an excuse for you to go out and eat at restaurants everyday and get fat. If you do that after some time you will be back here looking for articles about weight loss. Learning about healthy weight gain is the easy part. Doing it in real life is another beast altogether. Do not start doing all of the things I wrote at once. Take your time try them out and see what works best for you. Eat smart and lift heavy. Also, I just want to mention that you should try out how much time should pass from your meal to your workouts, so that you do not puke. It will really come down to how truly committed you are to defeating your skinny genetics and gaining the muscular body you deserve! Just stay consistent and do not give up!
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