How to Cause Weight Gain

While many people exercise and change their diet in order to lose weight, some people are in the opposite situation: No matter what they do, they cannot put on weight, whether it's fat, muscle or both. If you are in this situation, you are not actually stuck at your current weight. Rather, you just need to take specific steps to encourage your body to store calories rather than burn them off. These include adjusting your food intake and changing your exercise regime in a variety of different ways.

Instructions

• 1

  Write down the calorie count of everything you eat for a few days. The average amount per day is the amount of calories you need to consume to maintain your current weight. To gain weight, you need to eat more than this amount.

• 2

  Split your calorie intake into six small meals a day, so that you are eating every three hours or so. This will give your body constant fuel and make weight gain easier.

• 3

  Ensure that the food you eat is healthy. While you do need to consume a lot of calories, they should be good calories that have nutrients you need as well. So, you should focus on meats, vegetables and milk and avoid processed foods and sodas, even though these things have a lot of calories.

• 4

  Strength train every second day. Strength training consists of compound exercises such as squats, deadlifts and bench presses, which break down your muscle fibers. This will force your body to put the calories consumed in your six meals a day towards repairing your muscles rather than just burning them off, which will cause weight gain.