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How to Gain Weight – 7 Weight Gain Tips

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.


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.

by David on October 2, 2007 · 272 comments

Filed under Weight Gain

{ 272 comments… read them below or add one }

David July 16, 2012 at 8:34 am

@Phil this site promotes natural bodybuilding.

Samrat July 19, 2012 at 10:06 am

Hey i’m 14 yrs old 6’9” tall and weight only 50kg can anybody help me to gain just 10kg weight?

land ka dhakan September 15, 2012 at 3:30 pm

All the tips u mentioned in this article are not affordable by common man like me.
I am very poor and hungry too
Plz help me out and suggest me some economical way out.

Nilesh September 22, 2012 at 10:22 am

- Hi I’m 25 years old men. My weight is only 50k.g. And My weight is not gaining/increasing after eating food.
Kindly advice..

Navas October 7, 2012 at 4:05 am

Hi, am 29 Yrs, 60 KG, 172 Cm, married, i am had very poor appetite that I reach my limit I couldn’t have much even though food is soo delicious, also am soo fussy about with food required taste with lots of Indian spicy masalas, also I hate have food with regular intervals, hence started having lots of high protein stuffs that leads to me in Kidney stone problem, now have to take limited foods, some ppl suggested hard work and maintain the body through gym and stop it automatically you will gain I did for one year result nothing, its not in my gene coz my parents are suffering with obesity & overweight (F105+ M70+), help me to gain weight.

Harinder October 29, 2012 at 6:24 am

Hi, am 21 yrs, 35KG, And my weight is not gaining after eating food plz advice to me increase weight only 50kg.

Jahan October 31, 2012 at 1:01 am

eat fodder as much as u can

michelle November 19, 2012 at 3:38 pm

Okay, i am five foot 2 inches and 85 pounds, dont know what that would translate to, but i eat at least 8 times a day, exersize, have had a child, and had my thyroid checked and its normal. Any advice?

Ralph November 24, 2012 at 8:10 am

Hey, Im 16, 32KG and would really like to get into the lifting scene. My goal is to reach 50KG or 60KG. I am a big eater but gain no weight, please help, thanks.

Jonathan November 27, 2012 at 2:33 am

Hey, Im acually 13 years old and for you people that are much older might think its funny… but i had to deal with being called skinny by parents , friends, family,strangers, my girlfriends, and even my girlfriends parents ! It hurts me being called tooth pick , skeleton , skinny … i hate those words . But , as you can see im in desprite need in gaining weight and i really need to because im at a age were i start growing . Im glad i found these tips . Thank you and i hope these tips work .

Cecily February 27, 2013 at 11:34 pm

Hey i am 24 years old female who is 4ft 11in and i just went threw the worst break up ever and i was a very thick lady but i cant seem to gain my wait back its to the point ppl ask me if i am sick sreeming loudly please give me some advice quickly

Gaurav March 29, 2013 at 4:35 am

Hi my age is 28 years and height is 5 feet 7 inch and weight is only 46 kg. Kindly suggest me which food supplement will be best for me for gaining weight.

Juan April 22, 2013 at 2:43 am

hi my age is 27 yr old male who is 5 feet and my weight is only 45 kg. kindly suggest me which food supplement will be the best for me..? kindly advice.. Thank you and i hope these tips work..

Tasmeem Towfiq Pinon April 27, 2013 at 3:13 am

I m 17.and i noted that my bones are much thinner than my other frnds….so is there any way to build up my bones besides gaining weight?

Kal August 20, 2013 at 11:41 pm

Im 32 and height is 1.57cm. Kindly suggest me which food supplement will be best for me for gaining weight .Im underweight and there is bodyache expecially to bones….

Ashley August 22, 2013 at 9:26 pm

Hey, Im 24 yrs old 5ft 5in an I weigh 132lb my weight been up an down my whole life. I am constantly working an burning calories some times I don’t even have a erg to eat. I just had a baby in Jan 11, this year and, from then to now I lost 60lb an I cant stop losing weight. I need help with some healthy quit weight gaining tips.

subramanya August 25, 2013 at 12:09 pm

hi i am subramanya
i am 19 year old height 5.11 and my weight is 45, all my relative and friend tease me for my body i want to gain a weight,and now i am join Gym , i m doing workouts alternates day mean one day gym and next day rest (my gym trainer tel this do like dis u ‘ll gain ur weight ,so i m going alternate day .diz iz not a problem suggest me any workouts to gain and nutrition to gain weight plz )

please suggest 2 gain more please

KATHRYN October 7, 2013 at 2:20 pm

Hi my Name is Kathryn. I am 56 years old. I need help for me to gain weight. I am 5’6″ tall, weigh 108. It is very hard for me to gain weight. I have a very high metabolism and unfortunately cannot exercise because my spine is deteriorating. Very bad back hard to maneuver and get around sometimes . I have gained before and I felt so much better than I do now. My weight got up to 148 and I felt fantastic but I can also lose faster than I can gain. I’m a big beer drinker and wonder if that could possibly be part of the problem sometimes. I am also a smoker. Milk products upset my stomach unless I go to bed after drinking but it also causes diarrhea problems. Ok I guess I will have to wait and see what you have to offer for me to start doing. I really would appreciate it if you could suggest something that will HELP. Thanks Kathryn

Ruth November 11, 2013 at 2:26 am

I’m a 23 year old female and my daughter is 5 years now. I had no problrms about my weight until I gave birth to my girl. I thought I’d regain my weight but its 5 years now and I’m getting thinner. Please help I’m underweight and have no success in relationships also due to my inattactiveness. I weigh only 45kg and hope to gain at least 10-15 kilos quicker

Cheyenne December 22, 2013 at 11:21 pm

Hey, I’m a 17 year old girl and use to work in construction, but after the economy crashed I lost my job and 20 pounds. Now I weight 110, which blows. I’m really hoping these tips work for me so.I can get my weight back.

Atrax April 10, 2014 at 2:59 pm

what the hell is this comment section?!? One guy is 29 and 35kg, then the other guy is freaking 7foot tall and 40kg, and then you have another one that is 4foot like an alien grey and 20kg?!?! I mean are you ppl kidding me? I mean kids in Somalia have more than 35kg, let alone someone that is 7foot tall and in US. He should have 45kg in bones only, for crying out loud!!! I don’t get it.
Are you all having a laugh here?
I’m skinny, 180cm and 65kg. And that is really skinny. I can’t imagine how that 7foot guy with 40kg looks. You need to go to doctors bud and not browse the intrawebz.

I mean if you’re not having a laugh then I apologize, however you should stil go and set up an appointment with your doctor, cause that is not healthy bubba.

SUPUN June 5, 2014 at 5:31 am

hi i am Supun
i am 22 year old height 5″8′ and my weight is 50, all my relative and friend tease me for my body i want to gain a weight,and now i am join Gym , i m doing workouts alternates day mean one day gym and next day rest (my gym trainer tel this do like dis u ‘ll gain ur weight ,so i m going alternate day .diz iz not a problem suggest me any workouts to gain and nutrition to gain weight plz )

please suggest 2 gain more please

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