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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.

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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.

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    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.

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    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].

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    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.

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    Last Updated on May 28, 2020

    How to Overcome Boredom

    How to Overcome Boredom

    Have you ever been bored? Restless? Fidgety? In need of some inspiration?

    I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

    If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

    What is Boredom?

    We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

    You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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    It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

    If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

    When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

    Sometimes It’s Good to Be Bored

    If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

    Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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    Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

    In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

    It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

    Who knows, maybe ‘boredom’ is actually good for us?

    Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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    In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

    3-Step Strategy to Overcome Boredom

    1. Get Focused

    Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

    You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

    Here are a few ideas:

    • Spend some time in quiet contemplation considering what’s important to you.
    • Start that creative project you’ve been talking about for the last few weeks.
    • Brainstorm: think of some ideas for new innovative products or businesses.

    2. Kill Procrastination

    Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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    So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

    Here are some ideas:

    • Do some exercise.
    • Read a book.
    • Learn something new.
    • Call a friend.
    • Get creative (draw, paint, sculpt, create music, write).
    • Do a spring cleaning.
    • Wash the car.
    • Renovate the house.
    • Re-arrange the furniture.
    • Write your shopping list.
    • Water the plants.
    • Walk the dog.
    • Sort out your mail & email.
    • De-clutter (clear out that wardrobe).

    3. Enjoy Boredom

    If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

    Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

    So, take some time to relax. You never know, you might even like it.

    Final Thoughts

    Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

    More Tips on Overcoming Boredom

    Featured photo credit: Johnny Cohen via unsplash.com

    Reference

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