Whether bulking up for athletics or seeking to increase size in all the "right places," gaining weight can be a challenge. In particular, those who have a fast metabolism and struggle to maintain their weight, much less gain a single pound. In the world of fitness, they are known as "hard-gainers." When you're trying to gain weight, it's important that you do it healthfully.
Eating Frequent Meals
While it may sound like common sense, eating more frequently helps you to gain weight. This does not mean simply trying to eat "more," but rather planning on taking in a meal every two or three hours. Eating by the clock helps you to stay disciplined. For example, if you had breakfast at 9 a.m., then you must have lunch no later than noon. Eating five to eight smaller meals per day can help you gain weight by supplying your body with more nutrients throughout the day.
Adding More Carbohydrates
The body's preferred source of fuel--carbohydrates--can help you gain weight by providing more energy than you need. People with a fast metabolism cannot gain weight because their bodies burn up the energy too fast to leave any surplus for fat or muscle glycogen storage. In turn, they gain weight slowly or not at all. Imagine the results you would get if you simply doubled the amount of carbohydrates you eat at each of your meals. Keep them low-glycemic (slow-digesting) to avoid gaining too much body fat. Examples of these carb choices include oatmeal, brown rice, sweet potatoes and whole-grain products.
Increasing Healthy Fats
Polyunsaturated and monounsaturated fats pack a wallop for gaining weight. Fats contain 9 calories per gram, more than double that of carbohydrates or protein. These healthy fats do not readily store as body fat and may improve joint, hair, skin and brain health. Simply adding a serving or two to each of your meals can increase total calories by a few hundred without much effort on your part. Healthy fats include olive oil, peanut butter, avocados or nuts and seeds.
Using Weight Gainers
If you cannot implement these small dietary changes, consider a weight gainer shake. Geared toward people seeking to gain muscle, these powdered shakes contain proteins, fats and large amounts of carbohydrates. You could eat your normal three meals, then add two or three weight gainer shakes each day to increase your caloric intake.
Doing Resistance Training
Resistance training can help you gain lean body weight by building muscle. More skeletal muscle tissue can increase functional strength to make everyday activities more manageable. In addition, resistance training improves bone density, which can also increase lean body weight. Start with three workouts per week to build muscle and gain healthy weight. Also, cut back on the cardiovascular training while attempting to gain weight through resistance training.
References
- "Hardgainer Project X"; Jeff Anderson; 2008
- "The Abs Diet"; David Zinczenko; 2004
- "The Xtraordinary Size Surge Workout"; Jonathan Lawson; 2010
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