Advertising
Advertising

How To Gain Weight Fast And Remain Healthy

How To Gain Weight Fast And Remain Healthy

If you want to gain weight and be healthy doing it, do yourself a favor and read this article.

“You’re wearing 2 suits.” That’s what I tell my clients. On top of your skeleton, you wear a suit of muscle first, then a fat suit on top of that.

You don’t want to get fat, but you do want to gain weight. This leaves one place to go—muscle!

So to gain weight fast, but to do it in a healthy way, we need to build up our muscle mass.

While there are a gazillion “muscle gurus” on the net all contradicting each other, I have always stuck to the research and science. I’ve been blogging since 2006 and my readers have produced some remarkable results. Now I’ll share with you, in 8 steps, how they gained weight (muscle) and became healthier than they ever were before.

1. Consume the correct amount of calories.

Since you want to gain weight, you could simply eat 5000 Calories a day to get the job done. However, we said we wanted to do this in a healthy manner.

Since we are training in a way that is stimulating the body to build more muscle (see point 2 below), we need a little extra caloric intake. Some trainers recommend an extra 500 Calories above maintenance. As a trainer I have never seen this work and not make people fatter. 500 Calories above maintenance comes to an extra 3500 Calories per week; this is just too much in my opinion.

Advertising

Shoot for 200–300 Calories above maintenance levels. They say the average man needs, 2500 Calories per day. Therefore shoot for 2700–2800 on a daily basis. For a more accurate assessment, I have a free calculator that will estimate how many calories you need to build muscle here.

2. Train with resistance and to a high intensity.

Obviously aerobic work doesn’t build muscle. Resistance training is needed. Simply put, this means lifting weights.

Furthermore, you need to know how many reps you need to complete per set in order to produce the result you want—maximum gains in muscle size (called muscle hypertrophy).

  • 1–5 reps Per Set: 85-100% Neural Strength But Only A Little Hypertrophy
  • 6–8 reps Per Set: 75-85% Neural Strength & Some Hypertrophy
  • 9–12 reps Per Set: 70-75% Metabolic & Neural Hypertrophy (optimal) Plus Strength Gains

The sweet spot here is training in with 8–12 reps per set. What that means is that in each set, the weight you lift should be heavy enough so that you can’t get more than 12 reps, but light enough to allow you to get at least 8.

Now, I have a free training system I give away called ‘Targeted Hypertrophy Training‘ (THT) that optimizes all the factors that lead to muscle growth. But to get you started right away, here’s 3-day lifting plan. You’ll train your whole body on 3 non-consecutive days e.g. Monday, Wednesday, and Friday, but you can change the days to suit your own lifestyle.

THT Training 3 Day Weight Training Plan

    3. Eat more protein.

    Dietary Protein is ESSENTIAL for building muscle. Muscle tissue IS protein. To build more of it, you need to eat more of it.

    Advertising

    How much more? Easy–here’s a good rule of thumb:

    Consume 1g of protein per pound of body weight.

    So if you weigh 160lbs, consume 160g protein per day

    4. Eat your fat.

    Thankfully the old “fat is bad” paradigm is dying a death. The science just never showed up. As far as those of us wishing to gain weight, we have to know that dietary fat is required for the production of testosterone. Therefore, it is most desirable for those people wishing to gain muscle weight.

    Here are fantastic sources of dietary fat:

    • Eggs
    • Fish
    • Seeds
    • Nuts and nut butters
    • Olive Oil
    • Avocado
    • Red meat (low-carbers can have more of this than high carbers)
    • Real butter (throw out your margarine)
    • Coconut oil (contains an abundance of medium-chain triglycerides)

    5. Supplement with Vitamin D.

    Testosterone will help you gain muscle weight—no doubt about it! However, we want to be healthy and do it naturally. This is where supplementing with vitamin D can help us.

    Advertising

    A study [1] of 165 participants (males aged 20–49 years) took either 3332 IU of vitamin D or a placebo.

    Compared to baseline values, significant increases in total testosterone levels (from 10.7 ± 3.9 nmol/l to 13.4 ± 4.7 nmol/l; p < 0.001), bio-active testosterone (from 5.21 ± 1.87 nmol/l to 6.25 ± 2.01 nmol/l; p = 0.001), and free testosterone levels (from 0.222 ± 0.080 nmol/l to 0.267 ± 0.087 nmol/l; p = 0.001) were observed in the vitamin D supplemented group. In contrast, no significant change was measured in the placebo group.

    6. Get enough sleep.

    Insufficient sleep will actually hamper your attempts to gain weight (in addition to making you feel lousy and irritable).

    How much do you need? 7–8 hours per night, every night.

    This comes from a study [2] conducted by the National University of Singapore which found that those who slept 4 or less hours per night had 60% less total muscle-building hormones, and 55% less bio-available muscle building hormones than those who slept 8 hrs or more. The study was conducted on 531 healthy men aged between 29 and 72. So get your sleep!

    7. De-stress.

    A hormone called cortisol can mess up your efforts to gain weight healthfully. It is a “break-down” hormone, whereas we want those “anabolic” or “build-up” hormones.

    The relationship between cortisol and anabolic hormones isn’t good. As cortisol levels rise, muscle-building hormone levels decrease [3] [4].

    Advertising

    Stress causes levels of cortisol to rise. As some examples, you can start a practice of meditation (mindfulness), take regular walks in nature, spend more time with loved ones, and get more sleep. But there are many other ways to take control of your stress. Search Lifehack for more articles on this.

    8. Drink less alcohol (or none at all).

    Following on from my last point, alcohol also lowers levels of those anabolic hormones we’re after. Additionally, it also raises cortisol levels.

    It has been shown that anabolic hormones will remain depressed for 24 hours after alcohol is consumed, while catabolic (break-down) hormones will increase for the same duration peaking at 12 hours after consumption [5]. So drink sociably at best. No binge drinking.

    I wish you all the best with your weight gain efforts. (I’ve been there!)

    References:
    [1]Effect of vitamin D supplementation on testosterone levels in men.
    [2]Sleep, sex steroid hormones, sexual activities, and aging in Asian men.
    [3]Testosterone, gonadotropin, and cortisol secretion in male patients with major depression.
    [4]The relationship between high and low trait psychological stress, serum testosterone, and serum cortisol.
    [5]Sex hormones and adrenocortical steroids in men acutely intoxicated with ethanol.

    More by this author

    Mark McManus

    Mark is a personal trainer who specializes in coaching people on how to build muscle the scientific way.

    How to Lose Belly Fat: One Effective Strategy to Get in Shape how-to-gain-weight-and-be-healthy How To Gain Weight Fast And Remain Healthy

    Trending in Health

    1 How to Quit Drinking for a Healthier Body and Mind 2 How to Sleep Through the Night and Get Good Rest 3 Why You Keep Waking Up in the Middle of the Night (And How to Fix It) 4 Best Water to Drink (The Ultimate Guide to Drink for Better Health) 5 3 Steps to Get Rid of a Candida Overgrowth

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on July 12, 2021

    100 Incredible Life Hacks That Make Life So Much Easier

    100 Incredible Life Hacks That Make Life So Much Easier

    Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

    By tweaking little things in your daily life, it can make your life much more convenient!

    Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

    83 tie a small piece of bright colored fabric

      84 write random letter

        85 use a rubberband

          86 dorm smell bad

            87 lean your phone on your sunglassess

              89 how to waterproof your shoes

                90 take a picture of the name card

                  91 iron inside out

                    92 old newspaper

                      93 tumble try shoes

                        keep a card like this

                          SONY DSC

                            94 soap bar

                              95 make a hole

                                96 drop the battery

                                  97 use a coozie

                                    98 when taking a picture

                                      use a clean dust pan

                                        try a pants hanger

                                          use your cellphone light

                                            use a spring from an old pen

                                              quick and easy iphone speaker

                                                user binder clips

                                                  wrap a wet paper towel around your beverage

                                                    put pancake mix in a ketchup bottle

                                                      clean out an old lotion bottle for your beach

                                                        use a muffin tin to serve condiments at a bbq

                                                          doritos are great for kindling

                                                            use nail polish to identify different keys

                                                              use a hanging shoe rack to store cleaning supplies

                                                                freeze grapes to chill white wine without

                                                                  use paper clips to organize your cables

                                                                    almost finished your jar of nutella

                                                                      sick of having a box full of tangled

                                                                        unroll the rim to increase the capacity

                                                                          cut open toilet paper rolls and use as a cuff

                                                                            remove the stem from strawberries

                                                                              turn an old bottle into a simple little cord holder

                                                                                for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                  how to fold a fitted bed sheet

                                                                                    tired of snoozing past your alarm

                                                                                      place a rubber band around an open paint can to wipe your brush on

                                                                                        ut a wooden spoon across a boiling pot

                                                                                          use bread clips to save flip-flops

                                                                                            take pictures of friends holding items

                                                                                              how i always know which headphone is the left one

                                                                                                put a stocking over the end of a vacuum

                                                                                                  How to make sure you drink enough water

                                                                                                    user a can opener to open blister

                                                                                                      good sandwich guide

                                                                                                        turn your muffin pans upside down

                                                                                                          50 pounds of groceries and living on the 5th floor

                                                                                                            the right way to make a blt

                                                                                                              add one teaspoon of baking soda

                                                                                                                38

                                                                                                                  hair straighteners equals to collar irons

                                                                                                                    stack your clothes vertically to see them all

                                                                                                                      the right way to make cookies in the summer

                                                                                                                        how to clean a blender

                                                                                                                          the right way to eat a popsicle

                                                                                                                            use bread clips to label and organize power cords

                                                                                                                              to get the built up residue off of your shower head

                                                                                                                                user a hair clip to orgainize long wires

                                                                                                                                  a frozen saturated sponge in a bag

                                                                                                                                    rub stuck zipper teeth with a graphite pencil

                                                                                                                                      use a soda pop tab

                                                                                                                                        50

                                                                                                                                          51 How to multiply large numbers in your head.

                                                                                                                                            52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                              rub a walnut on damaged wooden furniture

                                                                                                                                                kids fall out of bed

                                                                                                                                                  use toothpaste to clear up hazy car

                                                                                                                                                    58

                                                                                                                                                      59 keep pizza out while driving home

                                                                                                                                                        60 put your straw through the tab to keep it from rising

                                                                                                                                                          hold oreos with a fork so your fingers

                                                                                                                                                            Never lose your remotes again

                                                                                                                                                              hiding your emergency money

                                                                                                                                                                use a bread tab to hold your spot on a roll

                                                                                                                                                                  if you are at a hotel and run out of chargers

                                                                                                                                                                    keep a square of cardboard in a ziplock bag

                                                                                                                                                                      If you need to pee or smoke at a bar

                                                                                                                                                                        drill holes in the bottom of your garbage

                                                                                                                                                                          use an accented letter as your passcode

                                                                                                                                                                            use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                              do something unusual when locking the door

                                                                                                                                                                                when heating leftovers space out a circle in the middle

                                                                                                                                                                                  dont burn yourself in those hard to reach candles

                                                                                                                                                                                    put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                      75 use a piece of paper to organize

                                                                                                                                                                                        use half a pool noodle

                                                                                                                                                                                          pencil case to store cables

                                                                                                                                                                                            78 clothespin to hold nail

                                                                                                                                                                                              79 make blts

                                                                                                                                                                                                80 take a picture of your fridge

                                                                                                                                                                                                  81 fill plastic water bottles

                                                                                                                                                                                                    82 right ways to eat chips

                                                                                                                                                                                                      99 if your plug keeps failing

                                                                                                                                                                                                        100 put the banana on the wire

                                                                                                                                                                                                          88 before you throw away a post it

                                                                                                                                                                                                            Source: Reddit LifeProTips

                                                                                                                                                                                                            There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

                                                                                                                                                                                                            More Amazing Life Hacks for An Easier Life

                                                                                                                                                                                                            50 Top Parenting Tricks and Hacks That Will Make Life Easier And More Fun

                                                                                                                                                                                                            30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                            20 Popular Life Hacks From the Internet Debunked (or Verified)

                                                                                                                                                                                                            Read Next