How to Gain Weight the Right Way


As popular as weight loss videos are, it’s
time to look at the other side of the scale. The notion of gaining weight has escaped the
grasp of many naturally skinny individuals. It seems like no matter what they do, they
can’t put on a single ounce of extra mass. And it doesn’t help that people on the internet
and even supposed fitness gurus, are telling you that there’s no way you can gain weight
because of your “genetics.” Fortunately, such a blatant claim is blatantly
false. Undoubtedly, there are genetic differences
to each person’s body, BUT, barring any diseases, anyone can not only put on mass,
but huge amounts of muscle as well. Fundamentally, it comes down to two things:
1, eating the appropriate amount of food, and 2, having a proper workout plan. Yes, you might be thinking, “I’ve already
tried that and it doesn’t work!” Thing is, it’s as much of an excuse as a
person overweight saying that they’ve tried all types of diet and still can’t lose weight. Fact is, nothing will ever escape the law
of thermodynamics. Energy cannot be destroyed nor created. It can only be converted from one form to
another. That is, for weight gain, one must eat more
calories than he or she burns. And some of you might think that not all calories
are equal, and it’s true. The three caloric macronutrients that we humans
consume, proteins, carbohydrates, and fats, serve very different purposes, but they all
are essentially energy for the body. Eat more than enough and the body stores the
excess away, and you gain weight. So, increasing calorie intake is the name
of the game. You’ve probably heard people and perhaps
even fitness pros tell you to, just. eat. more. Heck, DOUBLE what you’re eating now and
you’ll gain weight in no time! And yes, it’s true, but it doesn’t always
work. Understand that you have spent your entire
life eating a certain amount of food, thus, your body has adapted to expecting a certain
amount of food. We as humans are a very habitual species. Meaning, we don’t like change. And when there’s change, there is resistance. And what’s a greater change than something
like doubling the food you eat? Knowing this, the proper approach is to change
things gradually. If you’re eating a sandwich for lunch with
three slices of turkey, try four slices next time. Drink half a glass of milk in the morning? Try three quarters! 8 ounce of steak for dinner? Try 9! It’s all about small changes now adding
up to huge changes later. In terms of calories, it might be roughly
one to two hundred more calories per day. After a few weeks, ramp it up to two to three
hundred, and after a few more weeks, three to four hundred! You get the pattern. And yes, food type matters, too. You wouldn’t want to just gobble down bags
of chips all day, even if it works. More calorie and nutrient rich foods, such
as fruits, nuts, and oats, would be a good idea. More protein if you’re shooting for more
muscle, such as 1 to 1 and half grams per pound of bodyweight. Aim for healthier omega 3 fats and higher
carb intake. Just be careful with too much carbs, as it
can lead to insulin resistance over time, and in extreme cases, lead to a little thing
we call “diabeetus.” Unlikely, yes, but possible. And if all else fails, then yes, taking supplements
can help, but choose the ones that are higher in proteins and fats. Many mass gain supplements are just sugary
concoctions, which technically can make you gain weight, but not in the healthiest manner. And of COURSE, if you want to build muscle,
eating is only half the battle. The other half is in the gym. Whether it’s lifting weights or calisthenics,
your training should consist of heavy volume and progressive overloading. That means pushing moderately heavy weights
many times, and next time, push more weights than you did the first time. Rinse and repeat. Avoid things such as cardio, since it burns
too much of your precious calories, and heck, even try to cut down any physical activity,
such as cleaning your room or washing dishes. As miniscule as it sounds, all of these activities
can add up to a solid number of calories. But… good luck convincing others on your
unfinished household duties for the sake of your gains. And if you’ve paid very close attention,
you’ll notice that all of this advice is essentially the same as the principles of
bulking. BUT, people that are naturally skinny will
have to be much more diligent in following the bulking guidelines than your average individual. You can learn more about bulking in the video
here. Finally, if there’s anything you’ve learned
from this video, let it be that anyone, including yourself, can in fact gain weight. Apply the right calorie approach, and it most
definitely will happen. If you found this video helpful, please like
and share it, and if you have an even better tip, share it in the comments! Please subscribe for more videos and thanks
for watching!

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