Gaining weight is not always a bad thing. In fact, according to the American Council on Exercise, the more weight you build that is muscle, the more likely you are to burn fat faster, helping you maintain a healthy, functional and more appealing physique. Although there is no clear-cut right or wrong way to do it, following a few simple nutritional and training guidelines will help you make better choices and ultimately gain the right kind of healthy weight.
Caloric Surplus
Gaining muscle and weight through diet means that you will be consuming more calories than you would on a weight-loss diet. Muscles requires more calories to stay "alive" than do other areas of the body including organs, joints and tendons. According to the National Federation of Personal Trainers (NFPT), to gain weight, one must eat 500 calories more than they burn throughout the day, in order to create a caloric surplus. Most of these calories should be of high-quality protein, to ensure no extra fat or carbohydrates get stored as energy in fat cells. Since metabolism varies for each individual, the NFPT recommends that you eat the same amount of calories for a period of time to measure whether or not you are gaining weight. If you gain weight during this trial, you can add more protein calories as needed to ensure a positive nitrogen balance that will in turn help build and, more importantly, maintain muscle mass.
Nutritional Ratios and Foods
The NFPT recommends eating a ratio of 20 percent protein, 55 percent carbohydrates and 25 percent fats for optimal weight-gain results. Note that this is only a guideline and that you may or may not require an adjustment to these percentages. Stick to lean meats like turkey and chicken for protein. Eggs and beans are another great protein source. For healthy carbohydrates, try eating oatmeal, brown rice, fruits and vegetables. For healthy fats, consider olive oil, fish, avocados and natural peanut butter.
Weight Training
You cannot build muscle just by ingesting high amounts of protein (but hopefully you knew that already). In order to pack on the right kind of pounds, you have to hit the iron hard enough to utilize all the extra calories you will be ingesting. The American College of Sports Medicine confirms that free weights are the favored activity for those who wish to see significant muscle gains. A progressive weight training program is recommended including ample rest and recovery for muscle repair. Continue to challenge the muscles by increasing weight on a periodic basis. The American Council on Exercise recommends performing 4 to 5 sets and about 6 to 10 repetitions for each set to promote maximum muscle growth.
Metabolism
As you build muscle and train, your metabolic rate and calorie burning capabilities will also increase. You will be able to ingest more food and calories. Take note of this by monitoring your gains and adjust accordingly. Many muscle and weight gain plateaus are a caused through neglecting to supply your system with its ever increasing caloric demands.
Consistency
Perhaps the most important factor in the muscle and weight gain diet is often the most neglected. Being consistent with the requirements of any muscle and weight gaining program is what separates the gainers from the losers. Sticking to regular sleep and eating patterns along with consistently ingesting the proper nutrition is vital to teaching your body how to adapt slowly over time so it can make the proper metabolic adjustments for you to gain weight safely. You should never force feed or eat more than necessary, as this will only cause your body to store fat and ultimately slow down your progress. Keep a weight training and nutrition journal, note any progressions or plateaus in weight gain from week to week, and adjust accordingly. Be patient and your body will reward you by gaining weight the right way and leaving you with extra lean muscle, less fat and a whole lot more time left to spend staring at yourself in the mirror.
References
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
- "NFPT Sports Nutrition Manual"; Mark P. Kelly et al; 2006
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
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