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Are you confused about what you need to do in your weight gain program in order to gain weight. I'm not surprised, there's a lot of hyped-up and misleading weight gain information currently online. So its no wonder you can become frustrated learning what it takes to gain weight. So if you're sick of being small or skinny, this article will show you exactly what needs to be done to gain weight. Whatever your ultimate weight gain goal is, there are certain things you MUST do in your routine if you want to gain any amount of weight or size. In fact, while working as a personal trainer, I've learned that there are only 7 things you absolutely must do in any weight gain program you decide to follow. And if you fail to use these 7 proven steps, gaining weight will be nearly impossible. The three areas that really need to be focused on to gain weight are:
1. Nutrition That's it, those are the only 3 areas you need to look at. Of course, the tough part is learning the correct amounts and methods of each of these in your weight gain program. Out of the 7 things you must do to gain weight, there are two weight gain tips that are probably the most important. 1. Lift heavy weight for lower reps. It's no secret that muscle mass growth is stimulated from lifting progressively heavier weight over time. One of the quickest ways is to increase the amount of weight you lift is to lessen the amount of reps you do. You're better off doing 6 reps with 150 pounds than 10 reps with 100 pounds. Light weight for high reps will not create enough overload to the muscles to force them to respond and adapt by getting bigger. So to get big using any weight gain program, you must first lift big. 2. The second most important tip to use in your weight gain routine is to make sure you're eating enough calories. You will not gain weight if you do not eat enough. Gaining weight happens from creating a calorie surplus. What this means, is, to add size and weight, you must eat more calories than you burn off. If your body requires 2000 calories a day just to maintain its current weight, you will not gain weight if you're only eating 1800 calories. Start taking in a little more than your maintenance amounts. Use meal replacements or protein powders in your weight gain program to add some extra quality calories. ** Side note** If you need some ideas about which meal replacements I recommend to my training clients, click on the left of this page, where it says Best Supplements Start eating 2200 calories a day for the first week and then test your results to see what happens. If that doesn't help you to gain weight, go to 2400 calories. And from there, 2600 calories. Adding calories a little at a time will allow you to find the number you need that will allow you to keep adding muscle weight without adding a lot of fat. You'll want the majority of these calories to come from good, wholesome foods and not junk food. Sure, things like chips, candy, and soda may help you increase calories and gain weight, but the majority of that new weight will be fat and not muscle. Stick with foods like chicken, lean red meat, fish, tuna, vegetables, rice, pasta, etc. **Side note** You can also click on the left of this page where it says Food to Gain Weight for a list of foods that I recommend. Gaining good, quality weight takes time, but you can speed up the process by focusing on the most important tips in any weight gain program. And 2 of the most important tips I've learned as a fitness expert are to lift heavy and to consume enough calories to be used for gaining muscle and weight. |