Gaining weight might seem like an easy task, but it’s not as simple as it seems. While some people have the genetic advantage of being able to gain weight easily, many people struggle to put on weight. The key to gaining weight is not just eating more, but eating the right foods and following the right workout strategy. In this beginner’s guide, we will go through some easy steps you can follow to gain weight, build muscle mass and transform your body.
Step 1: Determine Your Daily Calorie Intake
The first step in gaining weight is to determine your daily calorie intake. Start by calculating your basal metabolic rate (BMR) using an online calculator or getting it evaluated by a professional. Once you know your BMR, add 300-500 calories on top of that to determine your daily caloric intake.
Check your BMR using the below calculator.
BMR Calculator
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Step 2: Eat More and Eat Often
To put on weight, you must eat more calories than you burn each day. Eating more frequently can make it easier to consume more calories, as it prevents you from feeling too full after a large meal. Eat at least 5 to 6 meals each day. Each meal should consist of foods that are high in calories and nutrient-dense. Aim to consume 20-30 grams of protein at each meal, as protein is essential for building muscle mass.
Step 3: Focus on Nutrient-Dense Foods
When it comes to gaining weight, nutrition is key. You need to be consuming more calories than you're burning in order to see results. This doesn't mean you should go on a junk food binge, though. Focus on consuming nutrient-dense foods that are high in protein, carbohydrates, and healthy fats. They will help fuel your workouts and support muscle growth. Some good options include
- Lean protein sources such as chicken, fish, eggs, beans, and lentils
- Whole grains like brown rice, quinoa and oatmeal
- Fruits and vegetables such as bananas, avocados, sweet potatoes and broccoli
- Healthy fats such as seeds, nuts and olive oil
Step 4: Lift Weights and Strength Training
Strength training is key to gaining weight and building muscle mass. Include weightlifting exercises into your workout routine at least three times a week. Focus on compound exercises such as squats, deadlifts, bench presses, rows, and pull-ups. These exercises work multiple muscle groups at once, which helps to build total body strength and muscle mass.
Be sure to work with a qualified trainer or coach to develop a safe and effective strength training program.
Step 5: Get Enough Rest
Resting is just as important as working out when it comes to gaining weight. Your muscles need time to recover after a workout in order to grow and get stronger. Aim to get at least 7-8 hours of sleep each night, and avoid overworking your muscles. Make sure to also take time to properly stretch before and after exercise to prevent injury and soreness. Read more about sleep and fitness.
Additional: Supplements
While supplements are not necessary for gaining weight and building muscle, they can help support your efforts. The following are a few supplements that have been proven to be efficient:
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- Whey protein powder
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- Creatine
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- Branched-chain amino acids (BCAAs)
Before adding any supplements to your routine, be sure to talk to your doctor or a qualified healthcare provider.
Consistency is Key
Consistency is key when it comes to weight gaining. It's important to stick to a regular routine that incorporates a healthy diet, regular exercise, and lifestyle changes. You won't see results overnight, but by being consistent with your efforts, you can achieve your goals over time.
Tracking Progress
Tracking your growth is essential for maintaining motivation and gauging your progress. Keep a record of your workouts, daily nutrition intake, and measurements such as weight and body fat percentage. This will help you stay on track and make adjustments to your routine if necessary.
Gaining weight and building muscle mass takes time and effort, but by following these simple steps, you can transform your body and reach your goals. Focus on eating nutrient-dense foods, getting enough calories, lifting weights, and getting rest. Remember to be patient and consistent, and you’ll soon see progress and results. Start small and gradually increase your workout and calorie intake over time. With hard work and dedication, you can transform your body and become a stronger, healthier version of yourself.
That’s it BALANCED BUNCHMATES, until next time!