How Do I Gain Weight?

Try asking people how to gain weight and you'll likely see some bewildered faces staring back at you. For the majority of people, hearing that question is akin to hearing the questions, "How do I stub my toe?" or "How do I run out of gas?"

Those confused faces not withstanding, the question is a legitimate one and one that frustrates those who find themselves on the light end of the scale. While those on the heavy end can't get through a commercial break or flip through more than five pages of a magazine without someone offering up a solution to their weight problems, it can be a lonely struggle for those who want to put on weight.

If you are lucky enough to get a reasoned response to your question, it will probably involve the words "eat more." That, despite being obvious, is great advice. Quite simply, to gain weight you will need to up your calorie consumption to the point where you consume more calories than you expend. Couple an increased caloric intake with a little weight training and you have the recipe for healthy weight gain.

You may think you eat a lot, even enough to keep pace with your more weight-furnished friends, but you are probably over-estimating your intake. After a trip to the doctor's office to rule out medical causes for your inability to bulk up (thyroid disease and other medical problems can hamper weight gain), a first step to designing an effective weight gain program is to journal your eating habits. Counting calories for a week will give you an accurate view of your diet.

From there, increase your daily caloric intake by about 300-500 calories until you start putting on the pounds. Keep in mind though, while your caloric intake will directly influence your bodyweight, it will be other factors like the types of food you eat and your weight training regimen that decide the type of weight you are putting on. So if you are after an aesthetically pleasing weight gain, that of lean muscle weight as opposed to just some extra body fat to lug around, it will be important to pay attention to these factors.

To get the most muscle out of your weight gain, avoid the junk food and focus on eating whole foods. A good weight gain diet should be composed of 30-50% protein, 20-50% carbohydrates and 20-40% fat (the majority of which should be essential fatty acids). Different ratios within these ranges will work differently for different people. Keep up your food journal and experiment to find the ratios that work best for you.

Providing your body with the materials it needs to build muscle is only one piece of the puzzle. A weight training program designed to give the body a reason to add some muscle will be very important to achieving your goals. Your workout routines should concentrate on compound weight lifting exercises (those that involve multiple muscle groups like the squat or bench press) with weights that allow you to do 6 to 12 reps per set. Higher rep ranges will tone your muscles but may not sufficiently signal the body into muscle growth. Try to either increase the amount of weight lifted or the reps completed with each workout.

Don't go overboard with your workouts. Two or three one-hour workouts per week done with intensity should do the trick. Too often those that have trouble gaining weight (hardgainers) spend too much time in the gym. This can be counterproductive in two ways. First, it means you are burning off a lot of the calories that could otherwise be used to build muscle and, second, you can over-train your muscles by working them too hard, basically making them unresponsive.

If you are looking for some company in your quest to gain weight, venture into the bodybuilding community. There you will find many people also seeking ways to put on lean muscle mass. You will also find many products marketed to help you gain weight. Be very cautious when looking at these products. Gaining weight may not be as in demand as losing weight but it is still big business and there are a lot of companies out there looking to take your money. While some of these products can help, others aren't necessary.

With a little motivation, a weight gain diet and a solid weight training program in place you will have all you need to achieve your gain weight goals. Better yet, you will never again have to ask that question that gets all those funny looks aimed back at you.

JP Clifford is an avid natural bodybuilder and creator of The Build Muscle and Gain Weight Fast Guide, a free online resource for those looking to gain muscle mass. Visit the site for more tips on diet and weight lifting designed to help you bulk up.

---

Lifting for the Love of It!

Over the last couple of years I have taken a... Read More

How Do I Gain Weight?

Try asking people how to gain weight and you'll likely... Read More

Exercise The Right Way - The Hammer Curl

Other articles in this series looked at a number of... Read More

Exercise The Right Way - The Lat Pulldown

Other articles in this series looked at a number of... Read More

Perfects Abs - Three Ab Routines To Show Your Six Pack

Crazy, ripped, hard abs. That's the key to showing an... Read More

Welcome Back Everyone!

Ah summer time, it's one of my favorite seasons and... Read More

Get On the Ball: Core Stability

Have you heard the term, focus on the core? No,... Read More

Want to Do Everything Better? Build A Strong Core

Core strength and stability is increasingly recognized as a vital... Read More

Deep Muscle Soreness And Body-Shock Fatigue

In my experience there are two distinct types of muscular... Read More

Exercise The Right Way - The Crunch

Other articles in this series looked at a number of... Read More

Know Your Muscles - The Shoulders And Arms

Becoming familiar with the muscles that make up your body... Read More

Beach Body Abs

With the return of warm weather in the spring, thoughts... Read More

Glucosamine Review and Potential Benefits

Something interesting happened as my triceps workouts continued in their... Read More

Building Muscle Mass With A Power Cycle

Building muscle mass with a power cycle. Desperate for pounds... Read More

Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 3

Welcome to article number 2 in our series "Bodybuilding Sins... Read More

The Seven Pillars Of Success

VisionEnvisioning the end-result is enough to put the wheels in... Read More

Celebrity Personal Trainers

Personal Trainer to the Stars!!Celebrity Personal Trainers!!Who are these amazing... Read More

Muscle and Fitness -- The First Key To Achieving Your Goals

Lets discuss what I term as Muscle and Fitness --... Read More

A Recovered Treasure: The Pilates Method

Uncovered After 80 Years of Dormancy, Pilates is Far From... Read More

Lift More Now - Weight Less Forever!

It's week three, and you've already learned the importance of... Read More

Barbell Exercises That Suit Beginners

The aim for beginners to weight training must be to... Read More

15 Muscle Building Rules for Skinny Guys and Gals!

WHY CAN'T YOU GAIN WEIGHT?Though there may be many reasons... Read More

Are You Too Old to Pump Iron?

Are you too old for weight lifting? Will weight lifting... Read More

Two Major Training Mistakes You Must Dump Immediately!

The number of myths about natural bodybuilding are too numerous... Read More

Build More Muscle Mass And Strength Without Supplements

Who should use this method to build muscle quickly?If you're... Read More

Know Your Muscles - The Lower Body

Becoming familiar with the muscles that make up your body... Read More

Exercise The Right Way - The Lying Triceps Extension

Other articles in this series looked at a number of... Read More

Tips to Help You Gain Weight

There are a couple of reasons why most people fail... Read More

The Baby Boomer Athlete

Are you a Baby Boomer? If you were born between... Read More

Follow the Path of MOST Resistance! Why Weight Training Is The Fast Track To Sculpting Your Body

Resistance is NOT futile! When it comes to changing your... Read More

?Bodybuilding Sins? That Cause Back Pain and Missed Workouts

It's one thing for someone who sits at a computer... Read More

10 Tips: How to Get in Shape without Sweating

Tip #1: The *Brazilian move*.The good thing about this move... Read More

Exercise The Right Way - The Wrist Extension

Other articles in this series looked at a number of... Read More