Weight gain isn’t something that is easy to do, it requires patience and discipline to diet and training. Hopefully the weight gain tips on this site will help you to achieve your goals.
One of the best weight gain tips to remember is DO EVERYTHING BIG! That means eat BIG and lift BIG to get BIG. Say that over and over again in your head until you fully understand it. Many people think weightlifting is the key to gaining weight. Of course weightlifting is an extremely important part. However to gain weight, think beyond weightlifting! Your diet is just as important when it comes to gaining weight.
Weight Gain Tip No 1 – Get Counting
Count your calories on a normal daily basis. That doesn’t mean you have to change your normal eating habits – just eat as you normally would and count the calories you have consumed. This is of crucial importance to try to be as accurate as possible. Then get on the scales and weigh yourself.
Weight Gain Tip No 2 – Get Eating!
Eating is first and foremost the most important thing you need for proper weight gain. It makes sense that you need to eat more calories than you burn. This does not mean eating anything and everything within reach! It means you need to include in your weight gain diet, foods that will help you gain lean mass, not bad fats. 6 meals a day is a good start. Breakfast, lunch, dinner, and three other small meals at regular intervals throughout the day. Make it your goal to eat every 2.5 to 3 hours. Remember the principal weight gain tip is to get BIG, you have to eat BIG!
Steak, chicken, fruit, milk, vegetables, cheese and assorted types of nuts are the foods to feast on. Eat 4 – 6 pieces of fresh fruit a day, and at least four tall glasses of milk. Low fat milk is a great, cheap protein source – take advantage of it. A sample snack meal would be a glass of milk, an apple, and a hand full of peanuts.
Plan your meals carefully and stick to the plan. What you eat is the most important ingredient in a successful weight gain program.
Weight Gain Tip No 3 – Get Lifting!
As stated above, proper eating is of utmost importance if you want to gain weight, but if you do not complement eating with weightlifting, all that gained weight will be fat – not muscle.
When trying to gain weight, try working out 3-4 times a week. Make sure you are weightlifting correctly! Lift hard and then recover for the next workout. Focus on the big exercises such as squats, deadlifts, bent-over rows, chin-ups, bench press, & military press. These are the exercises that will turn those extra calories into muscle and therefore help you gain weight. You are not going to gain weight by doing lateral raises and step-ups every workout. It’s the multiple-joint lifts that will shock your system and stimulate your body into growth. Gradually add a little amount of weight each time you workout – this will help you strengthen those muscles. If you focus on strength, size will follow. You need to gain muscular strength in order to get bigger. Look around at your local gym – the strongest guys are also the biggest!
Weight Gain Tip No 4 – Get Weighing!
Weigh yourself at the end of a week. You’ll notice you’re gaining more weight after only one week! However, don’t expect miracles. You won’t have put on 10lb!. Remember that when it comes to weight gain, gaining anymore then 1 or 2 pounds a week is unhealthy and means you’re putting on fat instead of muscle. Patience is a virtue! What you want is to see 1 or 2 pound gains at the end of the week. It may not seem like a lot but add it up. You easily gain weight at the rate of 5-8 pounds a month!
Sooner or later you will stop gaining weight and it is now that you should concentrate on eating even more. So, when you stop gaining for at least 2 weeks, start eating an extra 250 calories a day. Every time you see you haven’t gained weight for at least 2 weeks, add an extra 250 calories.
Weight Gain Tip No 5 – Cut out the Bad Fat!
Avoid trans fats like the plaque, and go for the “good fats”. Yes, you want to gain weight, however you don’t want to gain weight that is in fact just fat. So, cut out the cakes, chips and candy. No more visits to McDonalds and steer clear of anything fried. High protein low fat foods like tuna fish (and other seafood), chicken breast, turkey, lean meats, fruits and vegetables etc, are the good clean foods to eat.
Weight Gain Tip No 6 – Get Drinking! (Sorry, water only)
Drink around a half gallon of water a day and even more if you can. Sure, that’s a lot of water, but believe it or not, it’s that water you need for the energy you need to gain weight! Dehydration can lead to all sorts of health problems, including less stamina at the gym.
Weight Gain Tip No 7 – Go to Sleep!
Get lots of sleep. This is one of the easiest yet most neglected weight gain tips. Sleep for a minimum of 8 hours night. You’re body needs it to function properly.
How Much Will I Gain?
Of course as the saying goes “everyone’s body responds in different ways, so it varies”. That said, if you do eat well, lift heavy, and use weight gainers or mass gainers, you can expect to gain about 10-15lbs within 8 weeks.
Supplements?
To gain weight, you do not NEED supplements, but they will help you gain the weight quicker. That’s what they are, supplementation to an already good diet and training program. Think of supplements as the finishing touch.
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hi im katie i only weigh 5 and a half stone and im 13 i get bullyed at school cuz of it and alsoget taged on facebok as the skinny one i hate it so much and i feel sad when i look in themirror at my self and think of how skinny i am please help what am i gunna do :(
Don’t feel too bad about it Katie. I understand that it can be difficult dealing with bullying and how that can create a poor self-image but try not to let it get you down too much. You are likely fine the way you are and it is your peers who are at fault. At your age, your body is still going through a lot of changes. If you truly want to gain weight, talk to your doctor and your parents about it before you make any radical changes to your diet. It might also be helpful to talk to your parents or an adult you trust about these issues you are dealing with at school. Trust me, it will help to get their perspective on the matter.
I am 119 lbs a non dairy vegetarian wgo wants to gain weight. my 1 yr old at 18 lbs, my 6 yr old daughter at 30 lbs and my mid 40 husband at 130 lbs can you advise how. how to calculate calories?
God bless thank you.
Katie, a message for you! When I was your age I was really small, I couldn’t get clothes to fit, and nobody believed me when I told them my age. Funny thing is I’m now 34 and I’m still small and now people still don’t believe me when I tell them my age. They keep asking what my secret to keeping so young looking is. So it has worked out well don’t you think. It takes time for us smaller people to fill out and grow so don’t worry, and be glad to think that you won’t be overweight and big like the people that used to make fun of me at school too. Isn’t it better to be called the skinny one than the fat one! You are young at it takes a bit of time to grow, that’s what happened to me. I have now grown into a size 8 and I have managed to stay that size and people and friends are so jealous when I tell them I’m naturally skinny. You will discover that these people that bully you are just that, jealous. Think of yourself as a caterpillar who will soon grow and turn into a butterfly and leave all those bullies behind. Good luck and don’t worry. :)
REPLY TO KATIE – makes me so mad hearing these sort of comments were other children are horrible because of something so stupid. I would advise going to your doctor and having a chat with him. They can give out nutritional drinks to help you put on a bit of weight. But its not the be all and end all, stick to a close group of friends who don’t tease you and stick with them, since i’ve left school all the people who did the teasing are now low life hopeless bums FACT. and the kids who got teased are all now in university or in great jobs – that’s the honest truth. think about that next time you get down. It doesn’t matter what you look like – the thing that matters in your life is your career.
Hope this helps katie! :-) keep your chin up
im 21 and 8 st but 6 ft. ive never used weight gain shakes and i want to use 1 thats full of proteine. any sugestions x
So not true…bullies can succeed and not succeed, and that also goes for who gets teased. FACT…..Just put it this way life isn´t fair and it will never be. And yes appearance does matter, it isn´t everything though, and that also goes for your career.FACT
I consider my honesty to be a virtue, i just don´t like to deceive people.
Anyway´s maybe you will grow out of it, maybe not, until then keep your grades as high as you can, you wan´t to be known for something.
hey,
just wanted to contact you that your site has helped me significantly in losing weight and building lean muscle mass.
many thanks!
Julius
hey Katie i hope u dont focus too much on the comments of these bullies at some stage most people get bullied so use this time to educate you yourself to your advantage. i can say ive been there and i turned out better than all of them. because it made me focus on what was important to me looking after yourself and i never let their comments change me but just boost me so i used my negatives to be my positive. all the best.
i originally wanted to comment on the simple yet effective page. thanks
Thank you for your coments, i have taken on board your advice and found then interting.
hey Katie i hope u dont focus too much on the comments of these bullies at some stage most people get bullied so use this time to educate you yourself to your advantage. i can say ive been there and i turned out better than all of them. because it made me focus on what was important to me looking after yourself and i never let their comments change me but just boost me so i used my negatives to be my positive. all the best.
i originally wanted to comment on the simple yet effective page. thanks
hi , im gabriel. i weigh 38 lbs and im only 12 years old. my height is 5.3 feet. My question is, am i really under weight?
Hai, i’m divya. i’m 5.3ft n my weight is 42 i m married n hve 3 yrs old son. I look like a skelton, my complextion has becme dark. Plz help me out that i could hve good figure my husband has start avoiding me for this reason becoz he found me no more sexy n attractive plz help me i need your help badly i m pure veg can workout hard at home i want 2 gain atleast 52 kg plz guide me that i could gt my husbands love back i suppose for this reason only my husband has extramaritial affair n avoid me its a request help me out i have not much money 2 utilise on me so plz pity on me…waiting for your response i hope it would be positive n make me positive as well..THANX
I like this 7 tips to gain the weight.
I will start it from tommorow onwards. daily i m doing regular exercises but i m not taking the extra calories to gain the weight. My Height is 5′8″ & my age is 23 years old & my weight is 56.5 kgs, is it satisfactory or i have to gain some weight.please give me some tips to get fast weight & natural muscles & i m a pure vegeterian man.
Katie, im in a similar position. Im 15 and 7ish stones. I too was incredibly hurt after being tagged as the ’skinny one’ on a facebook picture. All my life i have had people bitching about how ’skinny’ i am. I am a normal person with loads of friends but i look around and see many girls who look like me but not 1 of them have had stick like me. I have no clue what im going to do but i hope that you will be happy in whatever you decide to do. Best bet is to go to your GP and get your BMI tested xx
Hello, I’m Linda. after the death of my husband four years ago, i began to let my body and health go. I didn’t realize just how fast the pounds were falling off my body because of a one meal a day diet I had fallen habit to.
Later, i met another man and considered a long term relationship with him. Then, one day in a drug store with my 21 year old daughter, a pharmacist said it was exceptional to see a young girl in college, but still made time to take care of her “GRANDMOTHER.”
At home i took a long look at myself. i didn’t like what i seen and knew the new man would soon think the same thing. If i can replace the size 0 clothes i now wear with the size 6 i used to wear by gaining part of the weight back, i think i could help. Can you also help?
THANK YOU VERY MUCH
These weight gaining tips are true! I currently play college football. I never could gain weight until i applied all the tips.
I’m 18 I’m 5′6 nd I weigh 38kgs for 3 yrs I have been the same weight :s I’ve had a goal for ages now to put on 2 stones but I still stay the same weight :s
I can’t lift weights since my doctor said I can’t since it bad for my back. What should I do?
im angela, im 20 years old 5′3 and weigh 105 i was 93 the only reason i gained that extra 12 pounds was from drinking beer i need a more….healthy…way to gain weight my diet is all messed up as well as my sleeping, my metabolism is ridiculously fast i need a way to slow it down.
This weight problem has caused me to have serious health issues my chest is literally closing in on my lungs causing breathing problems, my liver and kidneys are getting pushed against my organs causing chronic back pain i cant stretch my stomach out my bowl movements are painful. I NEED HELP!
Hi, I am Ayesha.. age 23 yrs Height 5.3, weight only 40 kg, bcoz of that my family friends use to tease my…. which is really irritating me. and becoz of my figure i cant able to use styleish dress thats never suite’s me. plzzzzzzzzzzz help me but only through medicine’s not the gym my parents will not allow and also so far i have not done all this..
I request u plsssssssss help me atleast to put more 10 kilo.
Thanking U,
Ayesha
I agree with everything this website has stated. I’m 20 yrs old at 145lbs and I have a very fast metabolism. I have always been light-weight. I have to watch my diet because I can easily get high cholesterol. I used to weigh 119 lbs in high school, and got to 150lbs by the end of high school. I was 152lbs at one point, then I went through bball training and went down to 133lbs in a few weeks. Tke in mind that I play sports, and I have to have a good amount of cardio exercises for my cholesterol. However, to prevent burning too much calories, I do full body workouts twice a week, with 6 meals a day. For every pound I weigh, I try to eat 2g’s of carbs/lb and 1.5g’s of protein/lb. I’m still trying to put 15-25lbs of muscle mass. So far, so good! I just need more sleep and I need to up my calorie intake even more since I’ve been at a steady 145lbs.
i can relate to katie..i am 18 years old, 4′11 in height and weighs 39kgs..i am already on my 3rd year in college but my classmates would tell me “hey!you should be in high school!you’re so small!” sometimes my classmates would carry me as if i am kidnapped because they said i am so light..aside from having a light weight and being small, i have a face that looks younger than an 18 lady should have that’s why i always get bullied..
and i think, this site is the key for my transformation..i will gain weight! they will see! :)
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