How to Put on WeightWhen someone wants to ‘Put on Weight ’ it can only be assumed that they wish to gain lean body mass and not chug a load of crap down their own throat and become 'Jabba the Hut' over the course of a weekend. I could give you many well devised to put weight on this way.
However, the question is ‘how to put on weight’ not ‘how to get fat’!
Firstly, I would recommend taking up a suitable exercise regime that will build muscle by using the biggest muscles in your body, the legs back and chest. The exercises to target for this purpose are called ‘Compound exercises’ (these are exercises which use multiple joint movements simultaneously), these could be any of the following:
Squat
Deadlift
Bench Press
Clean and Press
Snatch and so many more
You get the jist…. You won’t build much muscle just doing bicep curls and calf raises!
Check out the York Bodybuilding programs or The EDT System for some great muscle building programs, to help you gain weight.
The other significant factor (which is also the main one) with regards to putting weight on is what you put into your mouth (nutrition).
Many folks just eat a load of crap to put on weight, but you should treat your body kindly and eat as ‘clean as you possibly can’ to achieve this. The better the quality going in the quicker the gains will be
How many calories should I eat to put on weight?
You must first calculate how many calories your body will need to cover the activities you would pursue in a normal day (this would include any training you intend to do).
To make easy work of this, use this weight gain calculator
To gain weight you need to over eat by about 500 calories per day, your body will not respond to muscle building exercises if you eat less than what you need.
How Much Protein?
Another important factor for weight/muscle gain is your protein intake.
You should be eating between 1-2 grams of protein per pound of body weight for healthy muscle growth.
What Foods to Bulk up on for Putting Weight on?
Some good choices are nuts, eggs, lean meats, chicken, protein powders etc
It shouldn’t be difficult to add at least 500 calories per day with some quality foods.
To close out, to Put weight on you must train compound exercises to build muscle, eat extra calories (around 500 per day) and best of all make sure you get plenty of rest (you won’t be gaining anything without plenty of shuteye). Gains won’t happen overnight but with this method you will actually see good quality gains and stay healthy at the same time.
Go off do some more research into healthy eating for weight gain and I’ll see you back here when you’re 20lbs heavier and squatting another 2 plates each side
