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How to Gain Weight 7 Weight Gain Tips

Weight gain isnt something that is easy to do, it requires patience and discipline to diet and training. Hopefully the weight gain tips on this site will help you to achieve your goals. One of the best weight gain tips to remember is DO E E!"#H$%& '$&( #hat means eat '$& and lift '$& to get '$&. )ay that over and over again in your head until you fully understand it. *any people thin+ weightlifting is the +ey to gaining weight. Of course weightlifting is an e,tremely important part. However to gain weight, thin+ beyond weightlifting( "our diet is -ust as important when it comes to gaining weight. Weight Gain Tip No 1 Get Counting .ount your calories on a normal daily basis. #hat doesnt mean you have to change your normal eating habits / -ust eat as you normally would and count the calories you have consumed. #his is of crucial importance to try to be as accurate as possible. #hen get on the scales and weigh yourself. Weight Gain Tip No 2 Get Eating! Eating is first and foremost the most important thing you need for proper weight gain. $t ma+es sense that you need to eat more calories than you burn. #his does not mean eating anything and everything within reach( $t means you need to include in your weight gain diet, foods that will help you gain lean mass, not bad fats. 0 meals a day is a good start. 'rea+fast, lunch, dinner, and three other small meals at regular intervals throughout the day. *a+e it your goal to eat every 1.2 to 3 hours. !emember the principal weight gain tip is to get '$&, you have to eat '$&( )tea+, chic+en, fruit, mil+, vegetables, cheese and assorted types of nuts are the foods to feast on. Eat 4 / 0 pieces of fresh fruit a day, and at least four tall glasses of mil+. 5ow fat mil+ is a great, cheap protein source / ta+e advantage of it. 6 sample snac+ meal would be a glass of mil+, an apple, and a hand full of peanuts. 7lan your meals carefully and stic+ to the plan. What you eat is the most important ingredient in a successful weight gain program. Weight Gain Tip No 3 Get Lifting! 6s stated above, proper eating is of utmost importance if you want to gain weight, but if you do not complement eating with weightlifting, all that gained weight will be fat / not muscle. When trying to gain weight, try wor+ing out 384 times a wee+. *a+e sure you are weightlifting correctly( 5ift hard and then recover for the ne,t wor+out. 9ocus on the big e,ercises such as squats, deadlifts, bent8over rows, chin8ups, bench press, : military press. #hese are the e,ercises that will turn those e,tra calories into muscle and therefore help you gain weight. "ou are not going to gain weight by doing lateral raises and step8ups every wor+out. $ts the multiple8-oint lifts that will shoc+ your system and stimulate your body into growth. &radually add a little amount of weight each time you wor+out / this will help you strengthen those muscles. $f you focus on strength, si;e will follow. "ou need to gain muscular strength in order to get bigger. 5oo+ around at your local gym / the strongest guys are also the biggest(

Weight Gain Tip No 4 Get Weighing! Weigh yourself at the end of a wee+. "oull notice youre gaining more weight after only one wee+( However, dont e,pect miracles. "ou wont have put on <=lb(. !emember that when it comes to weight gain, gaining anymore then < or 1 pounds a wee+ is unhealthy and means youre putting on fat instead of muscle. 7atience is a virtue( What you want is to see < or 1 pound gains at the end of the wee+. $t may not seem li+e a lot but add it up. "ou easily gain weight at the rate of 28> pounds a month( )ooner or later you will stop gaining weight and it is now that you should concentrate on eating even more. )o, when you stop gaining for at least 1 wee+s, start eating an e,tra 12= calories a day. Every time you see you havent gained weight for at least 1 wee+s, add an e,tra 12= calories. Weight Gain Tip No 5 Cut out the Ba !at! 6void trans fats li+e the plaque, and go for the ?good fats@. "es, you want to gain weight, however you dont want to gain weight that is in fact -ust fat. )o, cut out the ca+es, chips and candy. %o more visits to *cDonalds and steer clear of anything fried. High protein low fat foods li+e tuna fish Aand other seafoodB, chic+en breast, tur+ey, lean meats, fruits and vegetables etc, are the good clean foods to eat. Weight Gain Tip No " Get #$in%ing! &'o$$() wate$ on*(+ Drin+ around a half gallon of water a day and even more if you can. )ure, thats a lot of water, but believe it or not, its that water you need for the energy you need to gain weight( Dehydration can lead to all sorts of health problems, including less stamina at the gym. Weight Gain Tip No 7 Go to '*eep! &et lots of sleep. #his is one of the easiest yet most neglected weight gain tips. )leep for a minimum of > hours night. "oure body needs it to function properly. How ,u-h Wi** . Gain/ Of course as the saying goes ?everyones body responds in different ways, so it varies@. #hat said, if you do eat well, lift heavy, and use weight gainers or mass gainers, you can e,pect to gain about <=8<2lbs within > wee+s. 'upp*e0ents/ #o gain weight, you do not %EED supplements, but they will help you gain the weight quic+er. #hats what they are, supplementation to an already good diet and training program. #hin+ of supplements as the finishing touch.

Hea*th( High Ca*o$ie !oo s To Gain Weight


Hardgainers typically find it difficult getting enough calories to gain weight and build muscle. #he secret to consuming enough calories is to choose calorie dense foods. "ou have to be eating lots of high calorie foods and beverages or you will be fighting an uphill battle. &aining weight doesnt have to be a struggle if you are eating the right +ind of calories. #his can be changed if you begin to analy;e your daily diet plan to include more calorie dense foods. 5et me e,plain more about calorie density. What a$e High #ensit( o$ Ca*o$ie #ense !oo s High density foods are foods which Ameasure by volumeB contain a high number of calories per serving. .alorie dense foods tend to be high in fat andCor sugar due to the fact that all proteins and all carbohydrates contain four calories per gram whilst all fats contain nine calories per gram. *oreover, some foods are more ?calorie concentrated@ then others as they contain less water content etc. 5et me e,plain. isuali;e two +itchen measuring cups side by side Aboth the same si;eBD one filled with chopped cucumber and one filled with raisins. Each cup now contains e,actly the same O5E*E of food, rightF 'ut did you +now that the cup of raisins has 3G times more caloriesF #hats right( #he cup of cucumbers contains <4 calories, while the cup of raisins contains a whopping 21= calories. $f cucumbers and raisins both have four calories per gram, then how could this beF #he answer has to do with calorie density. #he cucumbers have a lower calorie density because they have a higher fiber and water content. #he calories in the raisins are more ?concentrated@. #ypical calorie dense foods include things li+e fatty meats, salami, candy bars, rice crac+ers, coo+ies, potato chips, anything which is fried, cola, beer Aalthough there is low calorie beers on the mar+et nowadaysB and ice8cream. #hese are all e,amples of high calorie foods and drin+s because they are high in sugar andCor fat. When ma+ing ad-ustments to your weight gain diet plan to include more calories, do so in a healthy manner. Dont -ust loo+ to be consuming more calories, loo+ at the nutrition value of foods. 5et me give an e,ample. We all +now fruits and vegetables and nutritionally very good for us. 9ibrous carbohydrates and vegetables such as lettuce, asparagus, cucumber, and broccoli are very low calorie foods. #his is because these vegetables are high in fiber and your body has a hard time absorbing the caloric content of fiber. #hese types of vegetables also have a high water content. )o now lets loo+ at some ?calorie dense@ foods which will help pac+ on the pounds. 5eave the vegetables in the pantry if you want to gain weight, and replace them with simple carbohydrates such as fruits which have a higher calorie density. #his is because simple carbs are more concentrated and they contain less fiber. 9ruit -uice is even more concentrated then eating the fruit itself. $nstead of having the one medium si;e orange, which contains about 0= calories, drin+ing a glass of orange -uice will serve you better as it contains about <0= calories. 9ruit and fruit -uice therefore ma+e a great addition to a weight gain program.

.omple, carbohydrates AstarchesB such as whole grains, pasta, cereals, beans, potatoes and rice also have higher calorie densities than fibrous carbs. 6 typical serving of pasta contains about >==8<=== calories. 7asta and other comple, carbs are great foods for gaining weight. %ow that you +now what carbs to eat, lets tal+ about fat. #here is a common misconception that all fats are bad for you and they should be removed from your diet. #his is untrue, there are good and bad fats. 9ats have a ma-or impact on the calorie content of foods, so they are an important consideration. Hust +eep in mind that fat should consist of about <2812I of your total calories. "ou want to be getting most of you calories from carbohydrates and protein. $n small amounts, unsaturated, ?healthy@ fats are not only good for you, but they can help you gain weight more quic+ly. Hust one tablespoon of fla,seed oil and two tablespoons of peanut butter would add nearly 2== calories to your daily diet and youd hardly notice that any e,tra food was added. $n addition, you can supplement your healthy diet with protein supplements. $t is often difficult to eat enough protein each day from normal foods, so supplementing with a weight gain supplement such as a soy or whey protein sha+e can help increase overall caloric inta+e. "ou want to ma+e sure the weight gain supplement is a good mi, of both protein and carbs and doesnt contain too much sugar. 9or e,ample, a post wor+out sha+e containing 4= grams of protein, >= grams of carbs, and 1 grams of fat would provide almost 2== calories. $f you wanted even more calories, you could mi, the powder in -uice instead of water and also add fla,seed oil. )o, lets summari;e your plan for quic+ly and easily adding more calories to your diet. .ontinue eating the same healthy foods, -ust eat more of them. Healthy high calorie snac+s is a great way to increase calories. !eplace low density foods with high density foods. "ou could eat salads all day until your face hurts, but it wont do much good for weight gain. Eat plenty of starchy carbs including whole grains, pastas, rice, and potatoes. Dont be afraid of adding some fat to your diet, -ust ensure its no more then <2812I of your total calories. )ome of the ?good@ fats will actually help you to gain weight. *ost importantly / -ust because you need to eat more calories doesnt give you permission to stuff yourself with unhealthy foods.

Weight Gaining !oo s


Diet and nutrition is the single most important factor in wanting to gain weight. "ou can do all the weight training you want, but if your are not feeding your body the necessary food and nutrients it requires for maintenance and growth, then it will all be a waste of time, not to mention unhealthy. Jnowing what to eat to gain weight is essential for putting on the pounds. $n a nutshell, your weight gaining diet should include high protein foods, high carbohydrate foods and healthy fats. $dentifying which foods contain these things can be confusing, however in this article, there are several charts which list the best weight gaining foods to eat on top AsuperiorB, followed by good, inferior and no8no. $ li+e how simplified these charts are because you can immediately identify what %O# to eat. "ou -ust need to worry about +nowing which proteins, carbohydrates, and fats to eat, otherwise +nown as good proteins, good carbs, and good fats. Here are the chartsK

Hard gainers typically find it difficult eating more food. What $ found to be effective is increasing your meal frequency, trying to have 0 meals each day, but not eating as much per meal, ma+ing you feel hungrier throughout the day. Having less fatty foods will also be of great benefit as fats tend to ma+e you feel fuller more quic+ly, so you eat less.

$nclude in your diet high protein foods such as fish Atuna and salmonB, whey protein powder Afor post wor+out sha+es and inbetween mealsB, chic+en and tur+ey breasts, low fat mil+, high carbohydrate foods such as pasta, lots of fruit and veg such as avocado and banana, as well as good fats such as olive oil and fla,seed oil. When snac+ing its a great time to eat high calorie snac+s such as dried fruits, seeds, nuts, low fat yogurt and cheese. "ou should be loo+ing to incorporate all of these weight gain foods in your diet if you want to gain weight.

'a0p*e of What to Eat to Gain Weight


Jnowing what to eat to gain weight is probably the most influential factor in your level of success, even more so than your training. #he sample diet below is an e,ample of what to eat to gain weight. $t contains a healthy balance of unrefined, comple, carbohydrates, protein and good fat. $ havent listed the number of calories and amounts of macro nutrients in every food. $f you want you can do your own research into any food at the E)D6s nutrient database. B$ea%fast 7a0

'owl of porridge < serving of Optimum protein powder Handful of raisins

,i ,o$ning 'na-% 11a0


< serving Optimum protein powder < tbsp fla,seed oil < banana

Lun-h 1p0

1 whole meal pitta breads < chic+en breast sliced <81 cups mi,ed salad 5ow sugar, low fat ''L sauce

2fte$noon 'na-% 4p0


< serving Optimum protein powder < tbsp fla,seed oil < apple

#inne$ "331p0

1 cups Aabout <2=gB whole wheat pasta =.2 cans tuna in water < tbsp low fat mayonnaise or sugar fee tomato sauce =.2 cups fro;en mi,ed veg or fresh veg such as peppers, onions, celery

E4ening 'na-% 5331p0

< serving Optimum protein powder

< tbsp fla,seed oil Orange

#his sample weight gain diet contains very roughly 1>==Jcal and <<=g protein Anot including the small amounts of protein found in the carbohydrates, fat and vegetablesB. Of course how many calories you need to gain weight and how much protein, carbohydrate and fat all depends on your weight, activity level, and how much weight you e,pect to gain. *ost people would want to consume at least 3=== calories a day to reach their goals. Here is a 3=== calorie weight gain diet plan. One of the best resources $ve read on what to eat to gain weight and when to eat is this well researched e8boo+ by ince Del *onte. ince is one of the few authors $ve found who doesnt stand to profit from recommending particular weight gain products. He doesnt sugarcoat the fact that you need to eat lots of whole foods and that you shouldnt rely on supplements as some magic bullet. 6s such he uses only credible -ournal articles to draw his conclusions and $ was ama;ed at how so few supplements are bac+ed up by any third party research. 6t the moment there is no better resource available on weight gain nutrition for s+inny guys. 9ollow the advice and training program in %o8%onsense *uscle 'uilding 7rogram and you will gain weight. Hea*th( Weight Gain #iet 6*an Gui e*ines Having read this article up until this point, you should now have a better idea of what a 3=== calorie diet plan loo+s li+e. $n the case of failing to stic+ with an elaborate diet plan li+e suggested above, it would be advisable for beginners to follow these guidelinesM #o7s

.onsume a small amount of protein at every meal. Eat meat, fish, eggs, poultry and dairy products. #he body can only digest and absorb about 0= grams of protein at every meal, ma+ing it unnecessary to cram large amounts of it in one sitting. Eat fresh fruits and vegetables that are as natural as possible. Eat a little vegetable fat, such as seeds and nuts, which is useful for healthy nerves and s+in. #a+e some form of vitamin supplement each day. Eat at least three times a day. 5ight meals are digested better and more effectively uses by the body. Drin+ a lot of water.

#ont7s

Eating highly processed food li+e fried chips and fast food which have a high sugar and fat content. Eating e,cessive amounts of animal fat Atry to remove most of the fat from the meat or choose lean cutsB. Drin+ing alcohol or carbonated drin+s. Esing too much salt or seasoning for salads, etc.

Hea*th( High Ca*o$ie !oo s To Gain Weight


Hardgainers typically find it difficult getting enough calories to gain weight and build muscle. #he secret to consuming enough calories is to choose calorie dense foods. "ou have to be eating lots of high calorie foods and beverages or you will be fighting an uphill battle. &aining weight doesnt have to be a struggle if you are eating the right +ind of calories. #his can be changed if you begin to analy;e your daily diet plan to include more calorie dense foods. 5et me e,plain more about calorie density. What a$e High #ensit( o$ Ca*o$ie #ense !oo s High density foods are foods which Ameasure by volumeB contain a high number of calories per serving. .alorie dense foods tend to be high in fat andCor sugar due to the fact that all proteins and all carbohydrates contain four calories per gram whilst all fats contain nine calories per gram. *oreover, some foods are more ?calorie concentrated@ then others as they contain less water content etc. 5et me e,plain. isuali;e two +itchen measuring cups side by side Aboth the same si;eBD one filled with chopped cucumber and one filled with raisins. Each cup now contains e,actly the same O5E*E of food, rightF 'ut did you +now that the cup of raisins has 3G times more caloriesF #hats right( #he cup of cucumbers contains <4 calories, while the cup of raisins contains a whopping 21= calories. $f cucumbers and raisins both have four calories per gram, then how could this beF #he answer has to do with calorie density. #he cucumbers have a lower calorie density because they have a higher fiber and water content. #he calories in the raisins are more ?concentrated@. #ypical calorie dense foods include things li+e fatty meats, salami, candy bars, rice crac+ers, coo+ies, potato chips, anything which is fried, cola, beer Aalthough there is low calorie beers on the mar+et nowadaysB and ice8cream. #hese are all e,amples of high calorie foods and drin+s because they are high in sugar andCor fat. When ma+ing ad-ustments to your weight gain diet plan to include more calories, do so in a healthy manner. Dont -ust loo+ to be consuming more calories, loo+ at the nutrition value of foods. 5et me give an e,ample. We all +now fruits and vegetables and nutritionally very good for us. 9ibrous carbohydrates and vegetables such as lettuce, asparagus, cucumber, and broccoli are very low calorie foods. #his is because these vegetables are high in fiber and your body has a hard time absorbing the caloric content of fiber. #hese types of vegetables also have a high water content. )o now lets loo+ at some ?calorie dense@ foods which will help pac+ on the pounds. 5eave the vegetables in the pantry if you want to gain weight, and replace them with simple carbohydrates such as fruits which have a higher calorie density. #his is because simple carbs are more concentrated and they contain less fiber. 9ruit -uice is even more concentrated then eating the fruit itself. $nstead of having the one medium si;e orange, which contains about 0= calories, drin+ing a glass of orange -uice will serve you better as it contains about <0= calories. 9ruit and fruit -uice therefore ma+e a great addition to a weight gain program.

.omple, carbohydrates AstarchesB such as whole grains, pasta, cereals, beans, potatoes and rice also have higher calorie densities than fibrous carbs. 6 typical serving of pasta contains about >==8<=== calories. 7asta and other comple, carbs are great foods for gaining weight. %ow that you +now what carbs to eat, lets tal+ about fat. #here is a common misconception that all fats are bad for you and they should be removed from your diet. #his is untrue, there are good and bad fats. 9ats have a ma-or impact on the calorie content of foods, so they are an important consideration. Hust +eep in mind that fat should consist of about <2812I of your total calories. "ou want to be getting most of you calories from carbohydrates and protein. $n small amounts, unsaturated, ?healthy@ fats are not only good for you, but they can help you gain weight more quic+ly. Hust one tablespoon of fla,seed oil and two tablespoons of peanut butter would add nearly 2== calories to your daily diet and youd hardly notice that any e,tra food was added. $n addition, you can supplement your healthy diet with protein supplements. $t is often difficult to eat enough protein each day from normal foods, so supplementing with a weight gain supplement such as a soy or whey protein sha+e can help increase overall caloric inta+e. "ou want to ma+e sure the weight gain supplement is a good mi, of both protein and carbs and doesnt contain too much sugar. 9or e,ample, a post wor+out sha+e containing 4= grams of protein, >= grams of carbs, and 1 grams of fat would provide almost 2== calories. $f you wanted even more calories, you could mi, the powder in -uice instead of water and also add fla,seed oil. )o, lets summari;e your plan for quic+ly and easily adding more calories to your diet. .ontinue eating the same healthy foods, -ust eat more of them. Healthy high calorie snac+s is a great way to increase calories. !eplace low density foods with high density foods. "ou could eat salads all day until your face hurts, but it wont do much good for weight gain. Eat plenty of starchy carbs including whole grains, pastas, rice, and potatoes. Dont be afraid of adding some fat to your diet, -ust ensure its no more then <2812I of your total calories. )ome of the ?good@ fats will actually help you to gain weight. *ost importantly / -ust because you need to eat more calories doesnt give you permission to stuff yourself with unhealthy foods.

Wh( -an7t . gain weight/


Do you +eep as+ing yourself, ?6m $ eating enoughF@ when it should be apparent, from the fact that your scale isnt giving you higher readings, that the answer is ?%o.@ $f you were eating enough, you would at least be gaining some fat. 6nd the question is almost irrelevant, for the more muscle mass you have, the more food youll need. $f you thin+ gaining <= pounds from your current weight ta+es a lot of eating, wait until you try to gain <= pounds after youve put on 3= pounds of muscle. "ou have to eat progressively. How do you +now if youre ta+ing in enough calories to gain weightF #he scale will give you progressively higher readings. How do you +now if youre ta+ing in enough calories to gain fastF %ot only will the scale give you progressively higher readings, your bodyfat will increase Ause a s+infold caliper, dont try to estimate by eyeB. #his is not sophisticated. What should you eatF 'asically more of everything. 'ut healthy food, people. !ead labels and dont buy grain products that contain flours that arent whole grain, dont buy food with corn syrup added. Eat more vegetables, more lean meat and dairy, more fruit, more legumes, more healthy fats. $f you dont +now if an item is healthy, find out. $nformation is too readily available today for you to -ustify remaining ignorant. 6nd you should learn how to coo+. #a+e a coo+ing class of any +ind, learn to coo+ some new foods. "oull be much happier if you learn to ma+e a few different dishes. "oull find it much easier to stic+ with your weight gain diet plan, youll save money, youll save time, youll stay healthier. $f you havent yet learned to coo+, you cant imagine how much easier it is to eat a lot, or a little, with a variety of well prepared meals. "oure going to be eating a lot of meals, a lot of food, in your lifetime. $nvest some time and effort up front to ma+e it more en-oyable. Dont have time to coo+F Dont have time to eat right, or to go to the grocery storeF #hen you dont have time to be reading this website. Health first, entertainment second. &et going(

Hea*th( Wa(s to Gain Weight !ast


$ts only natural for human beings to want to loo+ their best. )ometimes this means sun bathing, other times it means seeing a dermatologist for acne treatments. *aybe you need to drop 1= pounds or grow out your hair after a bad dye -ob. 'elieve it or not, it can even mean putting on a few pounds. %aturally you would want the weight to be muscle. $ts not often that individuals want to pac+ on e,tra fat. 6nyway, if this is the case, then youll need to investigate healthy ways to gain weight fast. )urely you want to pac+ on muscle and avoid accumulation of fat in the stomach region. 5uc+y for you, even if you are not blessed with perfect bodybuilding genetics, there is a weight gain system you can adopt. )o youre hitting the gym, struggling to pac+ on the healthy pounds. &reat -ob( #his is one of the best ways to gain weight. "oure slowly building muscle mass and body strength. #heres no downside to this new regimen. 'ut, it doesnt stop there. 6t this point youre probably overly slim for a few possible reasons. One is genetics. $t could run in your gene pool. #hen theres the metabolism. $f you have a fast metabolism, then its a bit harder to gain weight. #his -ust means you need to have discipline and train hard in the gym. $f youre struggling to gain weight, you may -ust not be consuming enough of the right foods. Heres the deal. $n order to gain mass you have to consume more calories than your body can burn. 6long with lifting weights, this is one of the best ways to gain weight in a healthy fashion. %ow all you need is a healthy weight gain diet and a few supplements. $ recommend 480 low saturated fat, high protein meals each day. "ou need protein and carbs for energy and muscle repair. On top of this, you can supplement your diet. #ry weight gain powders. #his is a great way to get the protein you need for building lean mass. "ou can mi, 1 scoops of powder with s+im mil+, -uice or water to ma+e a quic+ weight gain sha+e which is high in protein and calories and perfect to drin+ after an intense wor+out when your muscles demand the nutrients. Oh, and dont forget those daily multivitamins. "our body will crave all the nutrients it can get for recuperation from weight training. "ou shouldnt be paying attention to the standard daily nutrition recommendations. $t doesnt apply to you when youre tac+ling ways to gain weight. Eating anything and everything is %O# a good plan. #his may have been one of the ways to gain weight in the past, but now we +now better. 5oo+ for organic foods and healthy supplements. #ry to avoid high levels of fat, sugar and sodium. "oull be pac+ing on the muscle in no time.