Being underweight or a skinny guy can be just bad for your health as being obese. While everyone wants to look skinnier and lose weight, there are some people like you want to gain weight and some muscle mass.
So you’re a skinny dude.
You don’t weight a lot, you think you eat a lot but you can’t move the scale and gain some weight. You want to gain some weight and build some muscle mass and start feeling better about yourself, but you don’t know what you should exactly do to achieve so?
I know how being a skinny dude affect your confidence and your self-esteem. In this article, I’m going to share with you 8 tips you should know to help you gain weight fast and in a healthy way!
Let’s get into it!
1. Eat More Calories
Weight gain can be a time-consuming process, you have to be patient and make it correctly.
One of the best things that you can do to gain weight the right and the healthy way is by just creating a surplus calorie which means eating more calories than your body burn.
If you want to gain weight slowly and steadily, you can add 300-500 calories more than you burn each day.
If you want to gain weight fast, you can add around 500-1000 calories more than you burn each day to maximize the weight that you gain.
You don’t need to change your diet completely. You can add a ton of calories to your diet by just eating more food that contains a lot of calories to help you reach your daily goal of calories.
You don’t need also to count calories for the rest of your life, it just helps in the beginning, like for the first few days or weeks to get an idea about how many calories you’re eating and the amount of food as well.
2. Lift Weights!
Lifting can be a game-changing decision for you! By lifting weights you make sure that the excess calories that you eat go to your muscles instead of just fat cells. Weight training at least three times a week is essential to gain weight in a healthy way and you will gain and maintain a lean muscle mass.
Go to the gym at least three times a week. Lift heavy weights and try to increase the volume over time and you will notice the difference.
Compound movements are great! With compound exercises you can involve multiple joints and muscle groups with only one exercise such as Bench press, Dip, Deadlift, and Pull-up…
If you want to work out regularly and build lean muscle mass and gain healthy weight, you must pay attention to your calorie intake to ensure that you’re providing your body what he needs to grow.
3. Carbs Are Your Friend!
You don’t need to fear healthy carbs when trying to put on extra weight! Eating carbohydrates will help you gain weight. Many high-carbohydrates foods are good choices because they are high-calorie and provide essential nutrients.
ice, sweet potato, pasta, oatmeal, etc. these foods pack a load of carbohydrates and adding it to your diet is easy because of its portability and low cost.
For example, you can have a large bagel with peanut butter and banana slices for breakfast. For lunch, toss some spaghetti salad with olive oil to add more calories, avocado, onions, and bell peppers, but make sure to choose whole-grain pasta instead of refined.
Some high carbohydrates foods are high-calorie so they can help you put on weight fast and easily. but also they are low in essential nutrients so you can get away of it and replace it with healthy sources of carbs.
Sleeping properly is very important for muscle growth. You need to be getting at least 7 hours of sleep, but 8 hours of sleep every night for maximum gains.
When you’re asleep, your body becomes a factory of testosterone, growth hormone and maximize your performance. These hormones play a key role in the reproduction and regeneration of cells within the body.
Your body is doing nothing but building muscles while you’re sleeping. Most people underestimate the importance of sleep to their health and don’t even consider how much sleep can affect building muscle, so don’t do the same mistake!
5. Use Sauces, Spices, and Condiments and Eat Energy-Dense Foods
Using plenty of sauces, spices, and condiments can help to gain more weight. You will consume more if the food is tasty and it will make it easier for you.
Go for energy-dense foods! to gain weight, you must consume more calories than your body burns on a daily basis as you probably already know!
Try to include more energy-dense foods to your diet or eat it as extra snacks such as nuts and nut butters, dried fruits, cheese, granola bars, and avocados.
You can use sauces, spices, and condiments and eat more energy-dense foods as much as possible to make it easier for you to eat more and increase your daily calorie intake to gain more weight in a healthy way.
6. Track Your Progress
What gets measured gets improved! If you’re trying to gain weight and muscle fast, weighing yourself regularly is important to stay on track.
Track your progress by weighing yourself every week or every day at the same time each day. The best time to weight yourself is first thing in the morning after you’ve used the bathroom or before drinking and eating anything.
You can aim for 1lb of weight gain per week and keep eating the same amount of calories to gain this amount of weight. If you don’t gain any weight for two weeks despite eating a good amount of calories, feel free to increase your calorie intake. Add another 300-500 kcal and check if you’re weight is increasing.
7. Drink High-Calorie Shakes!
If your average calories intake is smaller than the number of calories you should eat to make gains, simply you won’t build muscle or gain weight. That’s why protein shakes are so effective when it comes to increasing your daily calorie intake.
If you’re trying to gain weight fast and muscle, adding a super shake to your diet is one of the best and effective habits that you can form to help you boost your gains.
Those shakes are packed with tons of macronutrients and micronutrients you need to gain weight and build muscle: protein, carbs and fats, and vitamins and minerals…
8. Be Consistent
The most important factor in any strength training or muscle building program is not supplementation or dieting or training program itself, the most critical factor to achieve success and build your dream body is consistency.
To be patient and consistent if really hard, it takes work and time. No matter what you do in life or what your goal is, you won’t achieve the success you want unless you become consistent and you work for it day in and day out.
Treat it like a full-time job! If you’re serious about weight gain, you need to be consistent, you need to eat a lot of foods even when you’re not hungry, you need to go to the gym even if you don’t feel like it.
What I’m trying to say is that you have to make it part of your routine! that’s how you will be consistent and you will reach your goals.