How to Gain Weight Fast: 10 Incredibly Simple Tips
Are you one of those naturally skinny people? Maybe you’ve tried a weight gainer or three, gone to the gym for a few months, and it doesn’t seem like you’re getting anywhere.
It’s very likely you’re making some of the classic mistakes most skinny people make.
Since you’re reading this I’m guessing you’re getting pretty tired of it and want some effective weight gain tips, you’ve come to the right place.
I’ve had the same problem all my life, struggling for every extra pound, nothing seemed to work.
From experience I can tell you it’s easy to learn how to gain weight.
With the proper diet and the proper weight gain tips below, you’ll be on your way too.
But we do ask of you one thing, which is that you have to be ready to put in some work. Many of the weight gain tips below may seem simple, but they do require consistency to work.
Once you’ve gained weight, and hopefully built some muscle, you will have a much easier time maintaining what you’ve built up, because the human body has a thing for things staying the same.
Why You’re Skinny
What you’ve probably been telling yourself is that it’s all genetic, nothing you can do. You are probably right, you were built skinny. That doesn’t solve the problem, so let’s get to it.
The most common problem is thinking you’re eating enough, you probably are not.
The people I’ve coached in the past have all believed they are eating a lot. Why is that you ask? Because they have a few large meals a day and they got full, that’s not the way to measure your food intake if you want results. You must count calories.
The next big mistake has been poor choice of foods, you’re not going to build a muscular physique or gain weight with processed fast food. You might get unhealthy and developer gut, I’m guessing that’s not what you want. Healthy nutritious foods are a must.
If you think good healthy foods are too expensive and too hard to prepare, you might as well stop reading right now.
When you’re determined to gain weight this is the road you must walk.
10 Quick ’n Powerful Weight Gain Tips
The weight gain tips below are extremely simple, just the way we like it. In the beginning when you’re learning how to gain weight, you will have to stuff yourself, because you have to train your body to take in more than it needs.
It may be uncomfortable at first, but it will get easier, especially if you lift weights, because it will propel your body to want more food, and build more muscle, which always looks nice.
Here are the weight gain tips:
1. Figure Out Your Basal Metabolic Rate
The easiest way to do this is to use this simple formula for weight gain: 18-19 calories per lb. of bodyweight. So if you weigh 150 pounds, your calculation would look like this: 19 x 150 and the daily calories you would need to consume would land at 2850.
Now, remember that this is a very simple formula, it does not take into account activity levels and how much body fat you have, but since you’re reading these weight gain tips, you probably aren’t fat.
However, the formula above is a great starting point because chances are that you are eating far less than what you need to gain weight. Try tracking your calories for a week and see where you land.
2. Eat More Than You Need
The art of gaining weight and muscle is stuffing yourself with food (high-quality food). It means getting your body used to more food than it is.
Your body doesn’t want to gain weight, because that means change, and anything having to do with change will be resisted.
It will be hard to eat more than you need. It may be uncomfortable, but if you want more muscle and more weight, it can easily be done.
3. Drink Your Food
An easy way to get more calories into your diet is to blend your food. For example, a smoothie with two bananas, two raw eggs, and some protein powder can easily be 600 calories or more.
You can take this further (and dirtier) by throwing in some oats, peanut butter, coconut oil, or even flax seed oil into that smoothie. It’s all about calories if you want to get those pounds up.
4. Drink Milk
While I don’t particularly recommend store-bought, pasteurized milk, if you can’t find raw milk, then go for it, because this will be temporary. One liter of full-fat milk is around 600 calories, so if you get in one gallon a day, that is around 2400 calories per day.
When you throw regular food on top of that, you will have no trouble gaining muscle and weight. Again, you will have a hard time drinking a lot in the beginning, so you may want to build up to it by adding it into your diet slowly.
5. Eat Meat
Meat contains the proteins necessary for building muscle, and it contains calories, so make sure you buy meat, preferably organic and grass-fed if you can find it.
Fish, seafood, and red meat are all great places not only for calories, but also for nutrients and fatty acids. Remember to keep the balance by throwing in some vegetables to your meals.
There needs to be a balance. Fruits and vegetables are important to your body, health, and happiness.
6. Eat Carbohydrates
I am not huge on eating a lot of carbohydrates, but if you want to gain weight, you will have to compromise, so fruits, potatoes, yams, rice, quinoa, and all those sources of carbs are fair game.
Stay away from the low-nutrient, “junk” carbohydrates such as pasta, white rice, cakes, cookies, and so on. They’ll make you fat, not fit.
7. Eat Eggs
Eggs are a fantastic source of vitamins, minerals, and calories. One normal egg contains 100 calories, so if you can pack 6-12 of them a day (don’t worry, it won’t kill you), you will be well on your way to giving your body what it needs.
A very common myth is that eggs contain cholesterol, therefore they will clog your arteries, and kill your hurt.
Not true at all.
Eggs are healthy, and filled with nutrients, so eat them as much as you want. If you want to make sure your blood levels stay good, take a blood test before and after you start eating them.
But remember that making big changes in your diet may mean that even if your cholesterol goes up, it may not be the eggs that are the problem.
8. Eat Often
When you eat something every few hours you have a constant flow of nutrition to your muscles. This will help you to gain muscle mass fast.
Your body will get the message, there is enough food. No worries.
If you wake up in the middle of the night, take the opportunity to have a snack. Prepare a protein shake before you go to sleep, if you don’t happen to wake up just have it for breakfast.
9. Use digestive enzymes
If you’re having trouble with stuffing yourself, I recommend you use digestive enzymes.
When you add digestive enzymes, you can cut down the time it takes the food to leave your stomach and get absorbed. That will help you with the most common problem of feeling full all the time.
As a bonus your body can take up more nutrition from the same food because it’s so well digested. My favourite is one or two capsules of Betaine HCL and a tablet of Pancreatin with every meal.
10. Avoid Cardio
Cardio is not going to help you gain weight, so stay away from it. If you go to the gym and lift weights 3-4 times a week, that is enough.
If you love your cardio, then you will have to eat a lot more food, so stay aware of that when you’re out running.
Why You Need to Lift Weights
Now I am pretty sure you don’t just want to get fat, right?
That’s why I’ve been sneaking in tips about hitting the weights in the weight gain tips above. If you want to gain weight, then you also want to gain muscle, otherwise you will end up fat, which is worse than skinny.
These weight gain tips are just the tip of the iceberg. I’m sure you have a lot more questions, and lucky for you, we have a lot more articles, so feel free to browse around.
And remember … eat, and eat a lot!
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