How do I gain weight? While many possess a firm understanding on how to lose weight, most have no sound ideas on how to gain weight. Just eating a lot is not going to cut it. In fact, most Americans don’t view being underweight as any sort of problem. Many see them as lucky, which is certainly not the case.
If left unchecked, an abnormally small physique will undoubtedly lead to osteoporosis and a weakened immune system and while only 2% of Americans find themselves asking if they will ever be able to bulk up, it still needs to be covered and better understood. For some, their body’s are weakened by disease, while others simply have a faster metabolism and therefore burn more calories than most others.
Fortunately for those tired of their stubborn, small physiques, the problem is certainly not insurmountable.
There are two elements that absolutely have to be attended to if lean weight is to ever be gained. The first element would certainly have to be diet, while the second would have to be strength training. Those struggling need to first look into what they are eating on a daily basis and how much they are eating. One needs to eat normally for a week and see how many calories are consumed a day. Of course, this will be a rough estimation, but be vigilant enough so that you get a relatively accurate figure.
At this point, add 500 calories a day to your estimate and at this rate you will gain about a pound a week. However, this does not mean to eat any 500 calories you want to eat, but tack on 500 calories that are worthwhile, so to speak. For those with fast metabolisms, try and eat more meals that are spaced out every 3 to 4 hours max. This could mean eating 5 to 6 small meals a day. So instead of eating nutritionally devoid “empty calorie” foods such as sodas and sweets, eat bread (not white, preferably), lower fat dairy products, nuts, and avocados. Also, it is imperative that you eat a serving of lean protein at all 5 or 6 of your meals. In case you were wondering, each meal should contain protein that is roughly the size of a deck of cards, a slightly larger portion of vegetables, and maybe one or two pieces of bread. Do something to this effect 5 to 6 times a day and you will be off to a great start.
Next, one needs to ensure that they are exercising regularly and, no, this does not mean “cardio”. You absolutely have to get in the gym and lift an amount of weight that would be challenging within a 10-12 repetition range. Anything over 15 repetitions is going to be a little light and will quickly become more of an aerobic workout as opposed to an anaerobic struggle. Aerobic exercise means that the mode of exercise relies on oxygen for energy as opposed to the heavy strength training that utilizes energy that is already stored within the muscle cells. Once these energy stores are exhausted, you will have difficulty move the same amount of weight and probably feel like a “noodle”.
There are many different ways to structure your workouts, but one that is recommended for beginners and veterans alike is simply a total body workout. Pick a pushing movement, like the bench press, a pulling movement, like single arm rows, a leg exercise, like squats or deadlifts, and a core exercise, like crunches. These movements need to be as varied as possible. Start on machines or seek proper instruction with free weights before attempting the movements on your own. As the workout progresses, you might have to lower the weight so that you can stay within the rep range outilined above. This is to be expected. Lastly, one needs remember to lift at least three times a week in order for muscle growth to ensue.
This is only the most basic glimpse into the world of strength training and in order to progress to a higher level, one needs to delve deeper. So, if food and exercise can be manipulated in the right direction, there is little to no reason that anyone should remain underweight. It does take extreme dedication that I believe is equal to the obese community’s efforts in losing weight, but be patient and results will follow. I guarantee it.
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