Most people think that gaining weight is as simple as just “eating more.” It isn’t. In fact, gaining muscle is harder than losing weight.
To be successful you’ll need a goal, plan and strategy eating, supplements, and exercise. I share my experiences and keys to Gaining Weight and Muscle Without Getting Fat.
What are your goals for gaining muscle?
To be successful you have to define clear, measurable, time based and achievable goals for how much weight you want to gain. For example, I want to gain 5 pounds of muscle in 2 months.
Are your goals achievable in the time frame that you’ve set?
Remember that your goal must also be achievable. For example, it’s great to have a goal to gain 10 pounds of muscle in a single month but for most people it will be very difficult to achieve.
How many calories are there in a pound?
According to UCCS, ” It costs 3500 calories to gain one pound. That means, in order to gain one pound a week, you have to consume 500 extra calories every day. ”
You have a choice to increase calorie consumption or decrease activity. Keep in mind that decreasing your calorie intake will directly influence your energy level and ability to lift weights.
Are you eating enough calories to gain weight?
You may think you eat a lot but you may be over-estimating your calorie intake. a first step to designing an effective weight gain program is to journal your eating habits. Counting calories for a week will give you an accurate view of your diet.
What type of calories should I consume to gain weight and muscle?
To get the most muscle out of your weight gain, avoid junk food and focus on eating whole foods. A good weight gain diet should be composed of 30-50% protein, 20-50% carbohydrates and 20-40% fat (the majority of which should be essential fatty acids).
Different ratios within these ranges will work differently for different people. Keep up your food journal and experiment to find ratios that work best for you.
Do I need to alter the number of repetitions to gain muscle?
Providing your body with the fuel needed to build muscle is only one piece of the puzzle. A weight training program designed to give the body a reason to add some muscle will be very important in achieving your goals. Your workout routines should concentrate on compound weight lifting exercises (those that involve multiple muscle groups like the squat or bench press) with weights that allow you to do 6 to 12 reps per set.
Higher rep ranges will tone your muscles but may not sufficiently signal your body into muscle growth. Try to either increase the amount of weight lifted or the reps completed with each workout.
Do I need to alter the workouts per week to gain muscle?
Don’t go overboard with your workouts. Two or three one-hour workouts per week done with intensity should do the trick. Too often those that have trouble gaining weight (hardgainers) spend too much time in the gym. This can be counterproductive in two ways. First, it means you are burning off a lot of calories that could otherwise be used to build muscle and, second, you can over-train your muscles by working them too hard, basically making them unresponsive.
Who should I talk to about gaining weight?
If you are looking for some company in your quest to gain weight, venture into bodybuilding communities on facebook or pinterest. You will find many people are also seeking ways to put on lean muscle mass.
Conclusion
With a little motivation, a weight gain diet and a solid weight training program in place you will have all you need to achieve your gaining weight goals. Better yet, you will never again have to ask that question that gets all those funny looks aimed back at you.
Disclaimer: This article is for informational purposes only. It is not medical advice and should not be used or interpreted as such. You should always consult a medical professional before making drastic changes to your diet and physical exercise