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22 May 2008

How to Gain body Weight? How not to be lean and thin! Gain weight tips!

In the 8 years of weight training I have had many new comers in my gym predominantly ask me two questions, one, how to loose weight, two, how to gain weight.
Being underweight is as bad as being overweight, remember. Both fall into unhealthy body types. Maintaining an ideal weight is important for being healthy and active.It is a misconception that being lean is healthy.

In this article, I attempt to provide few tips, only few, yet credibly effective and quick for gaining weight. If one sticks to the process with discipline, a weight gain at around 20-25 lbs can be expected.
So, let us get going with the tips:

First thing is elementary, EATING. To gain weight you need to eat well. How much to eat? It is simple; eat more calories than what you burn. Does this mean you just keep consuming everything you lay your hands on, No! Eating this way will make you fat and ugly. Your intention is, I am sure, is to gain healthy weight. Therefore, you need to plan intelligently on the kind of food you intake to gain weight. I suggest 6 meals a day. Breakfast, lunch, dinner, and three tiny meals in-between through the day.

Marine of the United States Marine Corps runs ...Image via Wikipedia

The idea is to eat every 3 hours. In, case you do not mind putting in a little bit of fat, you may opt for food containing fat. Milk, cheese, chicken meat etc are some foods, which contain more fat. Concentrate on taking food like steak, chicken, fruits, and nuts. It is highly recommended to eat little amount of fresh fruits everyday. Stack many chocolates and take them in tiny bites all through the day. Chocolates help you gain weight, meanwhile satisfying your sweet tooth too :-). However, never over do it. It may lead to diabetics and other problems. Chocolates are not a replacement for good healthy fresh food. Bananas, it seems, are also fattening. You can take a couple of them before bed followed by some milk.

Second thing is also elementary, EXCERCISE. Most people think exercising would make them even thinner, which is not true. Not all that you eat is effective unless your body absorbs it. You need exercise, for proper food absorption and gain lean weight. Work out not more than 3 days a week for weight gain. Anything more will burn away the calories you accumulated by eating. Focus on handling heavy weights on squats, dead lifts, bent-over rows, chin-ups, bench press, and military press. How much weight you can handle depends on the age and condition that you are in currently. Ideal weight to start with would be the weight with which you can comfortably do 8 to 10 repetitions in a stretch. Stick to minimal sets, not more than 2 per exercise. As, stated, one set should contain 8-10 repetitions. Try increasing the weights gradually to match the strength gain. These exercises will shock your system into packing weight, a right lean mass.

Third thing is, REST. Give ample amount of rest. Avoid activities like jogging, swimming during this period. Sleep for minimum of 8 hrs and stay positive in mind.

Stick to this and gain weight!

All the best!

Note: If you are over 40 years of age or is suffering from some ailments, its always best to consult a physician before attempting the weight training.


Sara said...

Hi, I read your blog post about under weight , thanks ,

I need help, I am of 5’9 or 5 10 height, weight 60 kgs, according to bmi I am normal weight(in the lower extreme of normal weight)

I am vegetarian , first I am 51 kg(!!!!!) , that is 3 years back and increased it to 57 kg and now to 60 ,

What is my healthy weight?.

What I have to eat to gain weight fast?

How much I have to gain ?

Please advice.


Vikram said...

Hi Sara,

Thanks a lot for taking interest in my blog.

Looking at your stats, 60 kg for a 5.9 feet frame is too less. You need to pack at least another 10 kgs of mass to bring your weight to 70 kgs. If you pack lean mass as I have suggested on my blog, you can even take your weight up to 75 kilos. I am just 5.5 and have 70 kg weight! :-)

Since you are a vegi, I would suggest you include Soya in your food for at least 2 times a week. Take Papaya along with it immediately. This would help the body absorb the soya proteins. If I am not wrong, the egg now days falls under vegi table, I believe. If your religious custom allow it you can take two whole boiled eggs everyday.

Munch lot of ground nuts through the day!

And as I said earlier, weight training is a must. Stop any aerobic activities like jogging, walking etc until you gain weight.

All the best!

vicky said...

hey i read ur blog about underweight ....
it's really nice !!!

i need a small help .....

i am 19 yrs old and 5'6 height..
"and i am a "veggie" "

what should be my weight now at this age ??

what kind of food routine should i follow to increase my weight ...?

an another thing is my wrist is a bit small wen compared to others of my age ....
i do kind of eat well ..

but still am not increasing weight ..

please please help me out !!!

chandra mouli said...

hi vikram
i read your blog its fine.

i am 23 yrs male, with 152cms and 48 kilos weight .

can you please suggest how to increase my weight and height with any gymnastics/yoga/diet/medicines.....
and that too i am veggie


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I am a Software Engineer. I blog when awake! My interests are varied, spanning across software, bodybuilding, travel, cooking, reading, and more or less, everything under the Sun. Started blogging as a hobby, currently have multiple blogs on niche topics.

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