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 Stop Overeating the Healthy Way (Step-by-Step Guide) 2 10 Powerful Ways to Stop Worrying and Start Living Today 3 10 Books On Health That Increase Your Eating And Body Awareness 4 Will a Weight Loss Cleanse Really Improve Your Health? 5 Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on October 20, 2020

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

    We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

    The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

    Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

    1. Break Your Work into Little Steps

    Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

    For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

    Advertising

    • (1) Research
    • (2) Deciding the topic
    • (3) Creating the outline
    • (4) Drafting the content
    • (5) Writing Chapters #1 to #10,
    • (6) Revision
    • (7) etc.

    Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

    2. Change Your Environment

    Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

    One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

    3. Create a Detailed Timeline with Specific Deadlines

    Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

    Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

    My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

    Advertising

    Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

    4. Eliminate Your Procrastination Pit-Stops

    If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

    Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

    I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

    5. Hang out with People Who Inspire You to Take Action

    I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

    Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

    Advertising

    As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

    6. Get a Buddy

    Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

    I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

    7. Tell Others About Your Goals

    This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

    For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

    8. Seek out Someone Who Has Already Achieved the Outcome

    What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

    Advertising

    9. Re-Clarify Your Goals

    If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

    Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

    10. Stop Over-Complicating Things

    Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

    Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

    11. Get a Grip and Just Do It

    At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

    Reality check:

    I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

    Bonus: Think Like a Rhino

    More Tips for Procrastinators to Start Taking Action

    Featured photo credit: Malvestida Magazine via unsplash.com

    Read Next