If you’re too skinny and you’re wondering how you can gain weight fast, you’re in the right place. Today I’ll show you how to gain healthy weight the easy way.
There are a few very important things you need to do in order to start gaining weight. Let’s talk about these right now…
Eat The Right Amount Of Food
The first thing you’ll want to do is start eating the right amount food to gain weight. Notice I didn’t just say, “Eat more food.” That advice is way too general and won’t help you.[adrotate group=”1″]You need to eat the RIGHT amount. If you don’t eat enough calories, your body won’t grow. If you eat too much food, you’ll just gain excess fat.
We want to find your “sweet spot” – and get you eating the right amount of food that has your body packing on lean muscle mass, without a lot of extra fat.
Maybe you think that you’re already eating a lot… But do you know how much food you need in order to gain weight? You need to eat approximately 20 x your body weight in calories every day.
Are you eating 20x your body weight every day?
The only way to know how much you’re eating is to start counting your calories. And I DON’T mean keeping track of your calories as you eat things throughout the day.
Counting calories this way is too much of a hassle and nobody would ever stick with that for more than a week.
Instead, I’ll show you how to do a few calculations and plan your meals in advance to make things easier for you.
If you go about things in this systematic fashion I guarantee you’ll gain weight. It’s impossible NOT to gain weight if you simply do what I tell you here.
Calculating How Many Calories You Need To Gain Weight
So do the calculation right now: 20 x your body weight in calories.
Let’s say you weigh 135 lbs. 135 x 20 = 2,700. So you should start off by eating 2,700 calories a day if you want to gain weight.
The fact is you may need more or you may need less calories to gain weight. But this is a good starting point.
Just to be clear, you’re not going to eat anything and everything under the sun. Junk food like cake and pizza will get you fat.
Our goal is to gain healthy weight, which is muscle weight. A good weight gain diet is composed of about 30% protein, 45% carbs, and 25% fat. Remember, these ratios aren’t set in stone but they serve as a good starting point.
Increase Your Meal Frequency
The next thing you’ll want to do is increase your meal frequency to 6 meals a day. This may seem like a lot, but with the help of a whey protein supplement it won’t be as hard as you think.
The reason you’re increasing your meal frequency is to keep a steady flow of nutrients coming into your body.
Eating only 3 meals a day puts your body on a “nutrient roller coaster” that forces your body to store more fat and gain less muscle mass.
Eating 6 meals a day will ensure that your body has what it needs to build new muscle mass and you keep your body out of a catabolic (muscle wasting) state.
Start A Weight Training Program To Gain Mass
Now that you’ve got your diet established you’re ready to start a weight training program to gain muscle weight. Your workouts should consist primarily of compound exercises like squats, dead lifts, and bench presses.
You’ll want to work within the rep range of about 4 – 12 reps for muscle gains. Anything more than 12 reps will only serve to improve your endurance.
We’re going for muscle size and strength here so we’re going to keep each exercise under 12 reps.
The 4 – 6 rep range you use will improve your strength, which will allow you to lift heavier weights. The 7 – 12 rep range will work more towards building your muscle size, which will account for the majority of your weight gains.
One thing to remember is that more is not always better. Especially in the case of weight training for gaining muscle.
You’ll want to keep your workouts short – 60 minutes or less. Once you go past 60 minutes a hormone called cortisol kicks in and begins to break down your muscle tissue for energy.
Does that sound good for gaining weight? Nope. After 60 minutes you need to get out of the gym and go eat something!
In fact, you’ll want to drink your post-workout shake in the locker room immediately after your workout. This will help stop cortisol and begin protein synthesis to build new muscle.
What To Do Next?
This is a large topic, and there are a lot of things you can learn to get faster results, perfect your diet, and enhance your workout program.
In order to craft the perfect weight gain plan for yourself and start putting on muscle in the fastest way possible I would recommend you seek out a muscle-building coach who can help you further.
If you’re too skinny and your main goal is to gain weight and build muscle then I would recommend Jeff Masterson as your muscle-building coach. He is the author the “Weight Gain Blueprint” program, which is a complete weight gain program for skinny guys.