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Weight Gainer Programs

While the typical method of weight gain is simply to consume more calories, healthy weight gain requires more effort. UCLA recommends consuming an extra 500 calories a day, in addition to implementing weight training to convert potential fat into muscle. Whether you are an underweight individual or a healthy athlete simply trying to build muscle, there are plenty of food and exercise modifications that will raise your Body Mass Index (BMI) without sacrificing a nutritional diet.

  1. Increase Calories

    • To avoid feeling stuffed, instead of consuming extra meals, add a few more calories to each of your daily meals. For example, add cheese to sandwiches, salads, and soups, or substitute thick breads (pumpernickel or bagels) for less wholesome ones.

    Increase Unsaturated Fat Intake

    • Add more healthy fat to your diet by incorporating avocados/guacamole, olive oil, nuts, peanut butter, seeds, hummus, dairy products and vegetables. Unlike saturated fats, unsaturated fats do not increase the risk of heart problems or high cholesterol.

    Modify Your Beverages

    • Instant breakfast drinks, protein shakes, milk and juice are better for weight gain than coffee and soda. Smoothies with flax seed will also increase caloric intake.

    Exercise

    • Strength training will also assist you with weight gain. Plan exercises for all muscle groups, possibly alternating upper and lower body each day to avoid exhaustion. The University of Illinois recommends working up to two to three sets of four to eight repetitions for each exercise. As you build strength, gradually increase the amount of weight lifted. Though cardiovascular exercise is commonly used for weight loss, do not eliminate it from your routine---instead, do short cardio exercises (at a duration of 20 minutes) twice or three times a week.

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