How to gain weight

how to gain weight mousse cakeThe concept of weight gain is really simple, but actually making it happen is hard for many people.

Above all else, the key to how to gain weight is your diet. And the number one key to your diet is eating enough calories.

Calories

Basically, there is a certain number of calories (energy from food) that you need to eat each day in order to maintain your current weight. This is known as your basil metabolic energy intake or calorie maintenance level. If you eat fewer calories than this amount, you lose weight and if you eat more calories than this amount you gain weight. So, if you want to know how to gain weight, you just need to eat more calories. Which means if you're not gaining any, the problem most of the time is that you're just not eating enough. Simple as that.

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How many calories do you need to eat per day to maintain your current weight? In order to gain weight, you need to eat more calories than this amount. How much more? Between 300-500 additional calories per day is the ideal amount. Any less and you won't be gaining anything. Any more and you'll end up gaining way more fat than muscle.

So, for example, if your daily maintenance level is 2500 calories (just an example), you'd now start eating between 2800-3000 calories per day. Use the Ezyfit calorie counter to work out your current calorie intake and what changes you need to make.

From there, make sure you weigh yourself once per week (always first thing in the morning on an empty stomach) to make sure this estimated calorie intake is indeed accurate and weight gain is indeed taking place at the ideal rate per week. The ideal rate you want to be gaining at is 0.5 - 1 pounds or 0.25-0.5kgs per week.

If you are gaining less than that per week (or just not at all), start eating an additional 300 calories per day and see what happens then. If you are gaining more than this ideal rate per week (which would be too fast, and too fast means too much fat is being gained), start eating 300 fewer calories per day and see what happens then. When you end up in that ideal range of 0.5 - 1 pound per week, you're perfect. Keep eating that amount.  The ideal increased energy intake will vary on each individual based on your body type, be patient as it can take a few weeks to get right. As an example if you have been very lean all your life then you will need to eat more than someone who has had slightly higher body fat there whole life.

Weight Training

Ok, so you know how many calories you need to eat per day in order to gain weight. There's just one problem... all of the weight you gain will be fat (not muscle) unless you combine it with a proper weight training workout program.

This means you need to have a workout routine that is expertly designed for building muscle as quickly and effectively as possible (ask your Ezyfit personal trainer for advice on this).

Your training program will be dependent on how much experience you have with weight training. Most commonly, you would use a split program training different muscle on each day of the week. Muscle recovery is very important when you're gaining weight and it's important that you don't over train. You training program needs to be specifically designed based on your needs. Your Ezyfit personal trainer will create an effective training plan that will ensure you gain lean muscle.

Specific tips for your weight gain

Enough calories per day + a proper workout program = weight gain.

That right there is more important than anything else. Of course, there are still some other bits of information you should know to help ensure you get the best results you can.

  • Eat enough protein. Specifically, eat 1 gram of protein per pound of body weight. So, if you weighed 170lbs, you'd eat 170 grams or protein per day. If you are working in kilograms aim for 1.8 grams of protein per kg of bodyweight.  High protein foods include chicken, fish, turkey, meat, eggs and of course protein supplements.
  • Get your essential fatty acids. Meaning, the majority of your fat intake should come from healthy sources like fish, nuts and olive oil. However, even more importantly, make sure you are getting enough of the Omega-3 fatty acid found in fish oil supplements.
  • Eat higher quality of carbohydrate. Meaning, the majority of your carbohydrate intake should come from natural, nutrient-rich foods like fruits and vegetables, brown rice, beans, potatoes, and most whole wheat/whole grain products.
  • Drink plenty of water and get plenty of sleep.

online exercise program lean and rippedEat enough total calories per day (300-500 above maintenance), make sure you're gaining at the ideal rate per week (not too slow, not too fast), use a perfectly designed workout program, and get your calories from mostly high quality sources. Do it all consistently and weight gain is guaranteed to follow.  It's always good to have professional guidance so you get the balance of calories and exercise right.  We have developed an online exercise program called Ezyfit.  FOr $US19 a month, you get a personalised exercise program and nutritional guidance.  There's no contract.  Please make sure when you fill out your health questionnaire to note that you want to gain weight.  

 

Enjoy your results.

 

Dave

Personal trainer

Ezyfit Personal Training Team

 

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