3 Easy Ways to Gain Weight Effortlessly
We’re going to speak about how to acquire weight in this article.
What’s going on?
I was under the impression that losing weight was the big thing these days. Who in their right mind would desire to gain weight? In any case, if you are reading this, it is likely that you are one of the many individuals who are now battling with their weight increase.
3 Simple Methods for Increasing Your Weight in a Healthy Manner
In reality, when I say “increase weight,” I mean “grow lean mass,” which is another way of saying “develop muscle.”
You don’t simply want to gain weight, but you also want to gain lean muscle mass as well. In order to build muscle mass, it is important to understand what you should and should not do. Continue reading to find out more about this.
My Own Personal Narrative
Personally, I completely understand what the so-called “hard gainers” are going through since I’ve been there myself. I’ve been a tiny man my whole high school career and for the most of my college career as well.
So if it seems that no matter what you do in the kitchen or at the gym, you will not be able to create even a single pound of weight gain, know that I understand how you feel.
When I initially began working out, I was a freshman in college and weighed between 140 and 150 pounds for my 6 foot tall frame. In the beginning, I was quite thin and had no idea I would be able to gain about 200 pounds (what I now weigh) while being remarkably slender.
Anyway, my point is that I’ve been there and I know how to get out of a situation like this one.
The Simple (and Stupid) Approach
The quickest and most straightforward method of gaining weight would be to continue eating precisely as you are now, with the addition of one medium-sized pizza per day. Taking this approach will result in you gaining weight, and you will most likely acquire it very rapidly.
If pizza isn’t your thing, you may substitute a 1,000 calorie weight gainer smoothie, a gallon of milk, or a couple of bags of pop tarts per day instead of eating pizza. Any of those options will also be effective.
However, there is a flaw in each and every one of those tactics now. After a month or two of doing so, you will very certainly have gained weight, but you will almost certainly not be pleased with the way your body is altering in the process.
In addition, depending on what you are doing at the gym (if you are going to the gym), you may or may not finish up stronger or more muscular as a result of all of your overeating, but you will almost certainly end up fatter as a result of it. Most likely, he’s a lot heavier.
That is why your first objective should not be just to acquire weight. Reframe the situation to include building as much muscle as feasible while minimizing fat growth. And doing this requires a different strategy than just “eating a lot.”
The Wise Way to Do Things
Okay, so in order to get larger while still becoming leaner, you must follow four easy procedures.
First and foremost, you must consume slightly more calories than you expend while following a high protein and high carbohydrate diet.
Lift a lot of big compound weights on a regular basis.
If you can perfectly follow and apply the procedures outlined above, you will be able to gain weight while simultaneously enhancing the composition of your body. This technique will be far more likely to result in you having a physique that is similar to the one you are aiming for.
Let’s go over each of these four stages a little more closely now, and see how you may incorporate them into your own personal routine.
Step 1: Increase your caloric intake somewhat.
Weight growth and weight reduction are as easy as comparing the number of calories consumed and expended. Unless you consume an excessive amount of calories, it is impossible to acquire weight. The only reason some individuals aren’t gaining any weight is because they aren’t eating enough.
It’s simply that their hunger isn’t up to it. The difficulty is that when your natural appetite is really low, you get the impression that you are consuming a large amount of food, while in fact you are not.
This is something I’ve seen happen with customers who were estimated that they were eating 3,000-4,000 calories per day, but when I asked them to log everything they ate, they discovered that they were only consuming around 2,000 kcal per day.
So when your appetite is really low, even if you don’t consume a large amount of food, it seems as though you are consuming a large amount of food.
It is only possible to gain muscle when you are consuming more calories than you burn. Your body will only need a little amount of more energy in order to begin successfully developing muscle.
When individuals realize that they are truly undereating, they tend to go crazy with the quantity of calories they consume, which is not ideal for recomposition of the body.
They believe that if a little amount of overeating is healthy for muscle gain, then eating much more will be even more beneficial, correct?
No, not in the traditional sense.
According to the research and studies that have been undertaken so far, it has been scientifically shown that consuming only 10-15 percent more calories than you are burning will result in the fastest possible muscle growth and the least amount of fat accumulation.
In related news, here are four bodyweight workout routines that I use to gain muscle.
Calculate the calories and you will see that for most males this is just 200-400 kcal beyond their maintenance threshold. Putting it into meals may be as simple as making an extra sandwich or drinking an extra tall glass of milk. That’s all there is to it! You will only need to consume this amount of food in order to put your body into a modest caloric excess and begin to see changes in the way you appear.
It is just not possible for your muscles to keep up with the pace of development that you are experiencing if you consume much more food than that. As a result, all of the additional calories will be converted to fat in the body.
Because the ordinary Joe is able to gain muscle and fat at about the same pace while in caloric excess for 10-15 percent of his daily calories, if you are in this sweet spot, you have pretty well hit the jackpot.
As a result, avoid “dirty bulking” and instead go for “lean bulking.”
Let’s get started with step number two!
Step 2: A high-protein, high-carbohydrate diet
You’re undoubtedly already aware of how important protein is in the field of fitness, as you’ve probably heard from others. And the reason for this is because it aids in the development of muscle. As a result, there are several studies that corroborate this, and there is no gimmick involved.
Because the amino acids found in protein serve as the building blocks of our muscles, it makes perfect sense to consume a sufficient amount of it. Without it, you will constantly struggle to gain muscle mass as a result of your diet.
According to research, the ideal quantity of protein you should consume in order to successfully grow muscle is around 1 gram per pound of bodyweight. As a result, if you weigh 150 pounds, you will need to consume 150 grams of protein daily. This should account for around 30-40 percent of your total calorie intake on average.
When it comes to carbohydrates, there is a raging controversy. It’s unusual that you’ll hear someone encourage consuming a lot of carbohydrates. As you are surely aware, low-carb diets are now the subject of a lot of attention.
In reality, if you are into fitness or weightlifting, or any other sport or physical activity for that matter, low carb diets are completely ineffective. Low-carbohydrate diets are beneficial for those who are overweight and inactive, but they are detrimental for persons who are active and healthy.
Consuming carbohydrates can actually assist you in gaining muscle more quickly.
Carbohydrates will raise the quantity of glycogen in your muscles. As you may be aware, glycogen is the fuel that our muscles use while we exercise at the gym. Better workouts are made possible by increased glycogen stores, and better workouts result in more muscular growth.
Another way that a high-carbohydrate diet may aid is by keeping insulin levels higher, which will slow the rate of muscle breakdown, allowing your body to remain in an anabolic condition for longer periods of time, as previously stated.
If you want to increase muscle as quickly as possible while still losing fat, you must consume adequate protein and carbohydrates while maintaining a total calorie intake that is just 10-15 percent higher than your maintenance level.
Step 3: Carry a lot of weight.
Let me start by saying that if you don’t get the first two steps correct, step number three isn’t going to make much of a difference in the long run. Having a healthy diet is really essential! So first and foremost, ensure that your nutrition is in order before proceeding to step number three.
What you do or don’t do at the gym will have a significant impact on your outcomes, as will your diet.
Exercising with compound movements like as the bench press, military press, squats, and deadlifts are the most effective forms of workouts for persons who do not utilize steroid supplementation. All of these workouts should unquestionably be included in your training routine.
The reason why compound exercises are preferable than isolation exercises is because they enable you to more efficiently overload your muscles as you proceed through the workout program. You have a far better chance of increasing the degree of tension in your muscles over time if you do it gradually.
This is the fundamental driver of muscle development, and although there are a variety of methods for doing it, the most effective is simply to increase one’s overall strength. As a result, the folks who are the strongest at your gym are also among the largest. In order to have a fantastic physique, you must begin lifting large weights and increasing your whole body strength.
That’s pretty much it in terms of content. These are the only three things you need to do in order to gain weight regularly and successfully while also ensuring that a large portion of that weight is muscle rather than fat.
Summary
To summarize the three wise strategies to acquire weight, consider the following:
Eat a little more than usual
Lifting heavy requires a lot of protein and carbohydrates.
