There will come a point in many of our lives where we are sick of being skinny and feeling weak. So what we decide is to put on some muscle and gain weight. For most people, this will include some sit ups, bicep curls and the occasional protein shake. Spoiler. This doesn’t work. So let’s look at how to gain weight fast, the right way.
Four Pillars To Gain Weight
It is misleading to just talk about “weight” since, strictly speaking, you can gain weight by dining at such fine institutions as McDonald’s and KFC every day for a few weeks. Gaining weight shouldn’t mean putting on a bunch of body fat, it should mean muscle.
There are 4 pillars to success for how to gain weight fast and properly.
Pillar 1 – Training
Those people on the screen with huge biceps or an incredible ass? It’s through hard, hard work. Firstly you are going to have to get your exercise in order. The points to consider when choosing your training program are:
Intensity. Your training must be with your full intensity. Only by using every minute in the gym to the fullest will you gain weight at a good rate.
Focus. When you are training, you must train with purpose. Choose a program that focuses on hypertrophy. Higher reps, more volume and less rest.
Your whole body. Your whole body must gain weight. You may want to focus on certain areas, but if you aren’t training your whole body, you won’t succeed.
To reiterate, your training must be dialed in for you to gain weight properly. Check out our workout section for some ideas here.
Pillar 2 – Eat
Exercise is breaking your muscles down, and when they repair they will be bigger and stronger. To repair, they need nutrients, this is why your diet is so important. Traditional wisdom says that all you need is plenty of calories, just eat everything in sight and you will get huge. You will get huge, but it will mainly be fat. To gain weight properly, you need to focus on three things:
Calories. You need to increase how many calories you are consuming per day. Increase the number you are eating by around 10-15%. You can experiment with more over time, but don’t overshoot how many calories your body needs.
Macros. Protein, carbs and fats. These should all be tracked too. Get 1 gram of protein per lb of body weight. Carbs and fats can be tailored to your needs.
Timing. Make sure that you eat the majority of your carbs around your workout. This will make sure they are used efficiently.
One further point is that you should make wise food choices. This means that processed meat and cheese with Oreos isn’t going to work. Choose whole foods. Steak, chicken breast, green vegetables, rice, potatoes, etc. You know what is healthy and what isn’t, stick too it. You want to gain muscle, not just gain weight.
Pillar 3 – Sleep
This is an often missed point in the discussion of how to gain weight fast. Your training requires immense amount of effort, and to recover, your body needs good quality sleep. Here are the rules.
- Get 8 solid hours every night
- Turn your phone off one hour before sleeping, it will improve the quality of sleep.
- Spend 5 minutes deep breathing when getting into bed.
Sleep is crucial to ensuring that your body has enough power to regenerate itself, and pile on all those huge slabs of muscle.
Pillar 4 – Drinking
Most people don’t drink enough water. Your body needs water for optimal health. It helps with protein synthesis, and so many other bodily functions. Aiming to drink about 4 liters of water per day will give your body what it needs to optimally gain weight.
These should provide the template for how to gain weight fast. First step, get up off your ass and put it into practice! The rest is simple.