How To Gain Weight Working Out

Skinny VS Buff

Gain weight and go from skinny to muscular
Gain weight and go from skinny to muscular

How Can I Gain Weight?

Being skinny isn't a lot of fun. It isn't really appealing and it takes its effect on your self esteem. I know because I was a tall lanky teenager. I wanted to be buff! I didn't have the natural genetics for it but with work and over time I was able to put on enough weight to make people notice. When you gain weight it gives you a great source of accomplishment. If I can do it so can you!

How Can I Gain Weight?

Weight gain, and weight loss is a matter of calories in vs calories out. If you want to gain weight you need to consume more calories than you use when your working out, and yes you should be working out!

You are not going to go from being that pasty little guy to the tanned muscle monster in eight weeks either. Get real! Without using performance enhancing drugs you can expect to put on about 2 pounds of solid muscle a year. What that's it? Hey it ads up, and if you are blessed with superior genetics you will probably pack on more than that. Don't get discouraged though. Being a skinny guys means you probably have more endurance and will have a nice long healthy life.

Being healthy and fit is a lifestyle. Take your time. Train hard and eat well. The weight will come. This isn't an overnight program it is a lifestyle. While your buddies are out drinking beer (and getting the beer bellies to go with it) you are making sacrifices that will pay off long term by avoiding alcohol and junk food. While everyone else is hungover your up early and at the gym. Eventually you will reach your goal and create new ones. It is only a matter of time.

Gain Weight

Diet and Exercise

When you want to gain weight you must be totally on top of the two most important factors which are diet and exercise.

Weight gain is a science but to make a long story short you want to lift heavy weights and consume more calories that you expend.

Increasing your calories by consuming more food is one way to gain weight but lets face it you need muscle and without lifting weights your excess calories will get stored as fat, and we don't want that. This is why it is very important to not only consume more calories, but to also to lift weights.

To gain weight you want to lift heavy weights and do low repetitions. A good set consists of 6-10 reps. With each exercise do 3-4 sets. Make sure you rest for at least a minute between your sets. Also let your muscles recover for a day or two before working them out again.

To gain weight eat a good, well balanced diet that has protein, carbs, and fat. Try to eat 5-6 small meals a day instead of 3 large ones. With three large meals you will spike your insulin and put on more fat, not muscle. With many small meals you give your body a steady flow of nutrition.



Weight Gain Motivation

Did I say this was going to be easy?  Well let me set you straight; it isn't.  There are days when you are going to want to give up.  There will be other days when you want to cheat and eat crap food.  So how do you stay motivated and on track with your weight gain?

I have a few suggestions.  One is to track your progress.  Record your weight and your body fat percentage.  You can buy some body fat calipers for twenty bucks or less.  You want to increase your weight but still keep your body fat low.  It would be a good idea to keep a journal.  maybe you could start a blog that tracks your progress.  Once people expect something you are more likely to follow through.  Joining a forum is another excellent way to socialize and learn from people who have the same goals as yourself.  A training partner is also helpful as long as you don't stand around the gym talking instead of hitting those weights!

Comments 2 comments

Mike 2 years ago

2 pounds a year ...? Pretty sure you can easily put a lot more than that in a month there buddy.


Johnk635 2 years ago

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