Do you wish to know “How to Put on Weight” and look healthier than before? Are you tired of being skinny? In this post I will tell you steps to put on weight naturally without the use of supplements or pills. Putting on weight is not a difficult task, but you will now have pay attention to what you eat, when you eat and how much you eat and you will have to stay consistent with this. Gaining weight is just science, you eat more than what your body burns and you gain weight.
But for some people it does not seem an easy task. You might feel full after just eating a 200 calories meal or your metabolism may be so high that whatever you eat you feel that you do not gain weight. For people like these, I have following points which you should remember if you wish to put on weight.
The basics will always remain same, eat 500-1000 calories more than what your body burns in a day. If you wish to put on weight, I assume that you do not care if it’s fat or pure muscle. Just follow these guidelines and I’m sure you will gain weight in short time.
3 Tips on How to Put on Weight
- Eat Eat and Eat: If you want to gain weight and get big the only thing that will enable you will be your diet. No supplements or pills work if you do not focus on your diet. If you are skinny and looking to gain weight, then all the protein powders, glutamine and others supplements are waste for you now. The only thing that will help you now is just eating whole foods.
Don’t eat 3 large meals, go for 6-10 short meals and try to eat whatever you want. Do not waste time now in looking for how much protein or carbs. If you are too skinny and looking to gain weight, eat whatever you want and try to focus on whole foods and less on processed ones to put on weight naturally.
There’s no easy way and you cannot compromise on your diet. The only way to get big is to eat real food.For example watch this video on Youtube which shows the nutrition tips for a bodybuilder.
I totally agree with the guy. He say’s all the supplements are shit if you do not focus on your diet. Instead go to a store and buy real food. Go for oatmeal, chicken breast, sweet potatoes, peanut butter, breads and whatever you like. For more weight gain foods read Top 12 Foods to gain Weight.
At last, I would say diet is the most important part if you wish to gain weight, hence do not compromise on your diet. Eat every 2-3 hours and try to eat more than before and you will start to see gains.
- Try to work-out for 3-4 days a week: I am not forcing you to go to gym, but if you wish to put on weight, working out can help you in many ways.
Once you start working out in a gym, you will be able to eat more than before as your body will crave for nutrition more than before. Your appetite will automatically increase and you will be able to eat more. Taking advantage of this you will eat more real foods and it will directly lead to weight gain.
Once you start with your gym you will gain more knowledge about nutrition and you will be able to judge how much you have to eat and you will be able to decide better diet for yourself.
Do not focus on cardio but aim for more compound movements which involve more than one muscle. Compound movements will make sure that your body produces more growth hormone thus leading to more gains.
Start your workout with 2-3 basic compound exercises like deadlift, bench press, squats, pullups and end with 2 isolation exercise for that muscle. Keep Cardio to a minimum or completely ignore it for first few months.
- Sleep as much as you can: Most of the people do not know that your muscles do not grow in gym but when you are sleeping. When you are sleeping your body is constantly working to repair your muscles that you destroyed in the gym. Your body produces 70% of the Human Growth Hormone at night when you are sleeping. Hence my advice is once you complete your workout, eat loads of real food and go to bed as soon as you can and sleep for 8-10 hours straight. Sleep is another factor you should not be compromising on. Do not stay up late at night, shut down all your electronics 1 hour before bed and try to drink warm milk before bed to get a better sleep to put on weight fast.
Hence these were the steps on How to put on weight. But your priority should always be to eat more than before. Eat 6-10 meals a day, do not skip your meals and try to eat double of what you did before. Just maintaining your diet well will lead to weight gain and you will not have to search for any pills or supplements.