What would you do if you suddenly knew how to climb 7 kilos in 2 weeks? What would you do if you suddenly had 6 kilos more in the correct areas of the body?In this article I will teach you the method so that you know what to eat, when to eat it and what type of exercise you must do so that you can gain weight and have a healthy body and very attractive.
I intend to take you step by step through the process to gain weight, helping you to establish a meal plan and providing you with an exercise routine to gain weight in areas that look good your new pounds.
- Supplements to gain weight
- My method for getting fat fast
- Example of diet to gain weight
- 7 Exercises to increase your glutes
6 key points to gain weight
In this article I explain the 6 key points for you to gain weight:
- Determine a number of calories you currently eat.
- Establish your meal plan so you know how to gain weight in a healthy way.
- Which foods are best for gaining weight.
- How to eat lots of calories even when you feel full.
- The best way to train so you can gain quality muscle mass (if that’s what you want).
- How to use supplements to maximise the process of how to gain weight.
My story: I was once a skinny kid. Very thin.
Not only that, but it was also what can be called “gordito fino”.In other words, I had a big belly and arms of straw.Although I loved to exercise, I was thin, I looked like a malnourished person.I felt sorry for taking off my shirt when we went to the beach or swimming in the pool of a friend’s house. I did dozens of things to try to gain weight, nothing worked.At times it seemed like I had been eating since the sun came up, but despite that, the scale stuck around 63-65 kg until the last year of my career.Two and a half years later, by the time I was 27, my life had turned dramatically. I was now 86 kg of solid muscle, stronger than I ever imagined it would be, and the girls would talk to me.This probably sounds like an exaggeration or some kind of selling point. I apologize if it seems so, but it’s the truth.In this article I want to share a few things I learned during those years. I’m going to provide you with specific training, nutrition, cardio, rest and even dietary supplements. If you have any questions, or if I can help in any way, please leave your comments below.
How to increase your glutes if you are a woman:
All the points I explain below apply equally to men and women except with regard to exercise. Exercise to increase buttocks for women should be different. Click below to know the 7 exercises to increase your glutes:
How to increase your muscle mass if you are a man:
If you want to gain weight by avoiding that the weight goes to your stomach I recommend you read our guide on how to increase muscle mass, click below to read more:
How to Do Cardiovascular Exercise Correctly for Weight Gain
Looking back over those years, it’s easy to see what he was doing wrong and why he was not gaining weight (and muscle). Here are the main reasons why I was not making progress:
Excessive Cardio – I was over exercising. TOO. During the summer months I was away from the sun until I got up, running, playing baseball or basketball, or swimming. When I was not out, I was indoors doing some forms of cardio – doing step, jumping rope, or even doing aerobic (yes, it was the early 80’s). It was not uncommon for me to run 3 miles a day, make 45 minutes of step, and play baseball for 4 hours. This was just another typical day for me.
So here’s the problem: while undoubtedly healthy and fit for all that exercise, he was spending an incredible amount of calories. Am I telling you that I should have stopped exercising completely? Of course not, cardio work is a great way to improve overall health. The problem of doing “too much” cardio (and exercise in general) is that it conflicts with another of our primary goals – like gaining weight.
Studies support common sense in this area.
A recent meta-analysis on the impact of cardiovascular exercise on resistance training determined:
Our results indicate that the interference effects of resistance training are a factor of the modality, frequency and duration of the selected resistance training.
The conclusion is that when you run a lot of cardio at the same time as resistance training, it influences the results of how to gain weight. The more cardiovascular work you do, the greater the tendency to impact your results. If your primary goal is to gain weight and make muscle, then it would make sense not to encourage too much cardio. This is a conflicting goal; Because it conflicts directly with your goal of gaining weight. Because of this, it makes sense to minimize the amount of cardio you do.
If you are a thin person, keep your cardio sessions about 3-4 per week for 20 to 30 minutes each. If you play sports or have an active lifestyle and you can not really reduce cardio, then it’s time to improve your diet.
Not eating enough – Most thin men think they are eating enough, but they are really just taking the recommended daily intake. Here’s what I suggest: instead of assuming, spend a week recording everything you eat.
The guide to How to Eat More.
Do not change your eating habits, that is, do not eat on purpose more or less than normal. At the end of the week you spend some time watching your choice of food. Learn exactly how many calories you took, on average, over the course of the last 7 days. If you need help, there are numerous websites and books that provide nutritional information for every possible food.
What does this number look like? Is it above 3000 calories per day? I guess your food intake is less than expected.
Weight gain is like any other activity in life, so it requires a certain minimum time investment if you want to become an expert. If you want to make a basketball team, you will need to take some practice time. If you want to beat the latest Xbox game, this will also require a minimal investment of time.
If you want to know how to gain weight, you will need to spend some time analyzing and planning your diet plan.Staying weak – Progressive overload is the law. “Training”, despite being healthy, is not a magical method of building muscle mass. If you are not forcing yourself to go to the gym to get strength, you will not gain muscle. Stay weak, stay skinny – this sums it up nicely.When you use force to lift or push weight, you are forcing your body to respond. In response to this request, you will gain muscle – as long as you are not eating.During my teenage years I did many bodyweight exercises, as well as bench press and curl exercises. Unfortunately, I always used the same weight, week after week, year after year, and I was unable to develop any muscle.No one ever told me that the body adapts fairly quickly to a certain weight, and that more resistance would be needed. I thought I could magically “pump” my biceps and my biceps making them grow at 95 pounds on bench press and 25 pounds on curl exercises.
Next Steps – Time to gain weight and build muscle
We have determined that thin types need:
- Stop doing so much cardio.
- Eat more food.
- Become much stronger than they are now.
Cardio is the easy part. We can control how much cardio we do each week. Let’s move on to the next stage of our journey, and learn “how” to gain weight properly and in a healthy way.
How to gain weight
This section will provide you with a step-by-step process for gaining weight in a healthy way. If you have any questions regarding diet and nutrition, please do not hesitate to do so in the comments section below.
Step 1 – Analysis of your current diet
This is an essential step in the process, so do not skip it and try to guess your average calorie intake.The truth is this … most thin guys think they eat enough, but when you ask them how many calories they eat every day, they’re not sure. This uncertainty is an important part of the problem.If you can not gain weight, you have to do something. You have 2 options:
- Keep doing what you do, in this case guess how many calories you consume daily, and expect to gain weight.
- Take control of the situation, learn what you eat, make the necessary changes, and set a minimum daily amount of calories as a goal.
Obviously, the second option is your only option. So, having said that, let’s begin.
Grab a laptop, a desktop computer, an iPad, an iPod or a phone. You’ll have to write down everything you drink and eat this week – no exceptions. If you are not sure of the exact amounts, write things down in a way that makes sense to you. For example:
- A portion the size of a fist of potatoes.
- 1/2 box of macaroni and cheese.
- Almost a large glass full of milk.
- Use this calculator to find out how many calories your body needs before you start gaining weight right now.