It’s only natural for human beings to want to look their best. Sometimes this means sun bathing, other times it means seeing a dermatologist for acne treatments. Maybe you need to drop 20 pounds or grow out your hair after a bad dye job. Believe it or not, it can even mean putting on a few pounds. Naturally you would want the weight to be muscle. It’s not often that individuals want to pack on extra fat. Anyway, if this is the case, then you’ll need to investigate healthy ways to gain weight fast.
Surely you want to pack on muscle and avoid accumulation of fat in the stomach region. Lucky for you, even if you are not blessed with perfect bodybuilding genetics, there is a weight gain system you can adopt.
So you’re hitting the gym, struggling to pack on the healthy pounds. Great job! This is one of the best ways to gain weight. You’re slowly building muscle mass and body strength. There’s no downside to this new regimen. But, it doesn’t stop there. At this point you’re probably overly slim for a few possible reasons. One is genetics. It could run in your gene pool. Then there’s the metabolism. If you have a fast metabolism, then it’s a bit harder to gain weight. This just means you need to have discipline and train hard in the gym.
If you’re struggling to gain weight, you may just not be consuming enough of the right foods. Here’s the deal. In order to gain mass you have to consume more calories than your body can burn. Along with lifting weights, this is one of the best ways to gain weight in a healthy fashion. Now all you need is a healthy weight gain diet and a few supplements. I recommend 4-6 low saturated fat, high protein meals each day. You need protein and carbs for energy and muscle repair.
On top of this, you can supplement your diet. Try weight gain powders. This is a great way to get the protein you need for building lean mass. You can mix 2 scoops of powder with skim milk, juice or water to make a quick weight gain shake which is high in protein and calories and perfect to drink after an intense workout when your muscles demand the nutrients.
Oh, and don’t forget those daily multivitamins. Your body will crave all the nutrients it can get for recuperation from weight training. You shouldn’t be paying attention to the standard daily nutrition recommendations. It doesn’t apply to you when you’re tackling ways to gain weight.
Eating anything and everything is NOT a good plan. This may have been one of the ways to gain weight in the past, but now we know better. Look for organic foods and healthy supplements. Try to avoid high levels of fat, sugar and sodium. You’ll be packing on the muscle in no time.
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{ 11 comments… read them below or add one }
I am a 21 years old male, with a height of 5 feet 6 inches and weigh only 48 kg. I am a vegetarian, can you suggest me a diet plan? I go to the gym regularly from last month at morning 7.00 o clock. Please help. Thanking you.
I am 21 years old and i weigh 54 kg i am 5 feet 6 inches tall. I need to build my body i had gone to gym previously but i don’t have time if i get time then definitely i will go, but the most important thing is that i eat really good three times i think more than what is required and every time my tummy gets full.
I am a non vegetarian but i don’t put on muscle. I go running and do push ups in the morning n also do crunches, so kindly suggest me the diet that i need to follow and also any other exercises that i need to do and how can i put on muscle and faster. Please can u mail me your suggestions and any links u think would be useful.
Hi there, does eating bread help one to gain weight?
And I’m considering doing some push-ups first to build a bigger chest. How many sets should I do and for each set, how many times? and do I need to do them everyday or I need to let the muscles “rest” for example do push-ups every 2 days?
thanks a lot in advance for your advice.
I know that this sounds like is a stupid question but I lost a lot of weight last year but surprisingly so much came from my feet that they are very thin and somewhat skeletal looking. I know that you can’t specifically choose where to gain weight but if I gain enough will this problem be fixed?
Hi, I am a 29 year old married man, my height is 5 feet 6 inches. My weight is only 60 kg. Can you please suggest me a vegetarian OR non vegetarian diet and exercise program to gain muscle mass faster.
Thanks in advance.
Ranjeet
@ sameer – If you’re main goal is to build muscle, you should perform compound exercises like squats, deadlifts, bench press, etc as the main foundation for your weight training program. You can use isolation exercises like bicep curls and bodyweight exercises such as chin ups, pull ups and push ups to compliment the BIG compound exercises. The big advantage with compound exercises is they allow you to lift heavier weights and stimulate more muscle fibers in the shortest amount of time.
@ Ranjeet – Have you checked out my top rated weight gain programs?
hi im 13 and weigh 82 lbs. please give me advice or a list of foods or something that REALLY helps me gain weight and FAST!
thank you!
Hi,
I am 22 years old, I am 5’7 and I weigh 110 pounds. I have a smal frame, I am petite. My dad is 5’11 and 158 pounds and my mom is 5’9 and between 135-140 pounds. I have tried everything to gain weight, I can eat what ever I want and I can’t gain a pound. I have tried working out and I was losing weight so I had to stop, I dont work out, but I do chores around the house. I look at myself and I feel like I am too small for my height. What are somethings I can do to gain weight and fill out? My goal is to gain atleast 15 or 20 pounds. And have my new weight be around 125 or 130.
Can you please help?
Thank you
Darleen
Hi, I’m 17 coming up 18, I’m just under 6 ft but only weight 9 stone, I’m pretty sure I have a very high metabolism but I work out at home with some pretty good weights.. I used to eat loads of shit all the time but after reading this im going to change alot of things, Someone please recommend me a good diet and what foods shall i eat to put on weight quick? Thank you for your time! :) x
hi, over the last 4 years although i eat 3-4 meals a day, the weights dropping off especially my arms and ankles. all i get is ppl having a go about how skinny i look!! i’ve been tested for everything at my doctors but because i’m about 8/9 stone he wont give me anything and just says “i’m a lucky one” but i don’t feel it. my tummy & that’s fine but i’d like to know how to gain weight on the rest of my body plz?
cheers,shaz xxxxxxxxxxxx
Hi, Im a 36 yr old single mum of 6, I dont have time to go to a gym of the funds to join one. I am around 5ft 10 and weigh 56kg, I am tired of being skinny, I cry myself to sleep because of my weight. I ate potatoes and pasta with every meal for 2 months and put on 1gram. I am very active and although people think I look fit I am not. I just want some meat on my bones but my metabolism is through the roof. please help me, I do eat very healthy prefering white meats and fish over reds and I love salads and vegtables. my body finds it hard to tolerate fatty foods because its something I rarely feed it, it literally makes me ill. can you please give me some advice. Thank you.