Gaining Weight 101

Gaining weight is a fairly simple process that requires consistency and patience. While individuals are predisposed to different genetic factors that can make gaining weight more difficult, almost anyone can put on a few pounds with the right adjustments. Slow, progressive weight gain is always better than rapid changes, notes the National Strength and Conditioning Association. If you are seeking to gain weight for a specific goal, give yourself about a week for each 1- to 2-pound increase, and consult your doctor before significantly altering your diet and exercise habits.

Step 1

Calculate your daily caloric needs. Your caloric needs are based on your age, sex and activity level. Healthy adults typically need around 2,000 calories per day, but individuals with active lifestyles may need more. You can calculate your daily caloric needs using an online calorie calculator, such as the one provided by BMICalculator.net.

Step 2

Consume more calories. An excess of 2,500 calories is required to achieve a 1-lb. increase in lean tissue, according to the National Strength and Conditioning Association. This is best spread out over time, so a diet with an excess of about 350 to 700 calories above your daily requirements will lead to a 1- to 2-lb. increase in lean muscle mass each week.

Step 3

Adjust your diet and eating patterns. About 65 percent of your calories should come from carbohydrate, 15 to 30 percent from protein and 20 to 35 percent from fat. Eat larger portions at mealtime, eat more items per meal, opt for foods with higher caloric content and eat more frequently, the National Strength and Conditioning Association advises.

Step 4

Build muscle. Lifting weights can help you turn excess calories into lean muscle mass, rather than unsightly and unhealthy fat. Head to the gym at least twice a week to build muscle. Perform lifts with about 65 to 85 percent of your one-repetition maximum, for about six to 12 repetitions each set to obtain hypertrophy, or an increase in muscle size.

Tips and Warnings

Continue to get cardiovascular exercise when attempting to gain weight. Though this burns more calories and makes it more difficult to put on pounds, exercise is still important for a healthy heart. Get at least 30 minutes of exercise a day. When exercising, consume a high-protein, high-carbohydrate snack both before and afterward to help build muscle. Chocolate milk is cheap and effective for this purpose.
Rapid weight gain is generally unhealthy as it places greater strain on your body to metabolize unnecessary calories. It also leads to increased fat, rather than lean tissue. Avoid attempting to gain more than a couple pounds each week.