10 Easy-to-Follow Weight Gain Tips
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Add Calories
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The daily caloric requirement for an average male performing light activity is 2,200; it's 1,900 for females. Adding 500 to 1,000 extra calories per day will help you gain a 1/2 to 1 pound a week. Remember, eating more does not mean increasing intake of junk foods and greasy foods. Maintain a balanced diet, but increase your portion size.
Eat Right
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Your increased calorie consumption should come from healthy fats and lean meats such as tuna, salmon, chicken, flax-seed oil/fish oil, nuts, seeds and legumes. Healthy carbohydrates are another option, which include fruits, vegetables and whole grains.
Snack Often
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In addition to three meals a day, plan for two to three snacks. High-calorie items for snacks include cheese, smoothies, muffins, dried fruits, yogurt and granola bars.
Exercise with Weights
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Muscle weighs more than fat so use weights during your workout to build muscle mass. Aerobic exercise is great for losing weight and heart health, but not for building muscle. Concentrate on using free weights, like dumbbells, as these target the large muscle groups. Free weights add more mass to muscles and stimulate the maximum number of muscle fibers. The best muscle mass-building exercises are squats, dead lifts, bench presses, barbell rows, pull-ups and bar dips. Exercise also prevents fatigue that may result from additional calorie consumption.
Pack on Protein
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Proteins help build new muscle, so increase your protein intake. However, since most calories for weight gain come from carbohydrates and fats, do not substitute protein for those calories.
Consider Supplements
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Watch out for weight-gain powders that can be no different than consuming junk food. Supplements worth considering are Creatine mono-hydrate, L Glut-amine, and protein powders.
Drink Healthy Fluids
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Drink more fluids that supply the body with vitamins and minerals. Drink milk, protein shakes, fresh fruit juices and sports drinks.
Sleep
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Sleep is important to let your body digest all the calories you consumed in a day. Try to get eight hours each night. Sleep is also important for muscle repair to allow for more strength and mass building.
Be Consistent
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Weight gain responds to a consistent schedule. Don't consume extra calories one day then go back to the daily recommended amount the next. Increased calorie consumption builds over time to turn into gained weight.
Have Patience
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People with high metabolisms are especially more prone to returning or maintaining a low weight if you stop a weight-gain regime early. It may take a month or so for the weight to appear. Keep a scale handy to monitor your progress.
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