How to Gain Body Mass Fast

In the health and fitness field, there are those who wish to lose weight and there are those who wish to gain body mass. For the population that wishes to gain body mass fast, whether it be for sports or personal reasons, the most important factor is what you do with your nutrition. Gaining weight fast can be just as hard as losing weight, especially for those who are "hard-gainers," people who have problems putting on weight and keeping it.

Things You'll Need

• Food journal
• Planner
• Gym

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Instructions

• 1

  Determine your base metabolism by keeping a food journal of what you eat daily for a week. Calorie counting will be the key here, as we need to determine the daily amounts of calories you intake regularly in order to sustain your average metabolism. The average caloric intake, according to the CDC, is 2500/kcal for men and 1800/kcal for women.

• 2

  This tool can make you or break you in your quest for mass gain.

  Create a seven-day meal guide, using your planner, that allows you to eat more calories than you are currently intaking to support your base metabolism. Creating a seven-day meal guide allows you to plan ahead of time as to what, when and how much to eat for each day. For starters, an increase of 500/kcal to 1000/kcal a day is suitable to achieve body mass gain fast.

• 3

  Prepare your meals the night before. If you are busy, like the majority of the population that works 40 hours a week, you won't have time to prepare a meal and achieve your nutritional needs for the day without preparation. Preparing your meals the day before will allow you to keep track of your calorie intake and not succumb to straying away from the food planner due to being in a rush.

• 4

  Weight training has to be supplemented with food intake or you may increase your body fat percentage rather than your muscle mass.

  Find time for the gym at least three to four days a week. With the extra caloric intake, you'll be gaining weight, but if you want muscle mass and not fat mass, hitting the gym for total body workouts will allow you to keep your mass but keep the belly fat down.