Hello everyone! Are you looking to gain weight and struggling with where to start? Whether you’re a beginner or someone who’s been on a weight gain journey, this video is tailored just for you. As someone who has experienced the challenges of weight gain firsthand, I understand the struggle. I started at 42 kg and gained 50 kg over time, making me well-versed in the complexities of gaining weight. In this comprehensive guide, I’ll share seven effective tips to help you on your weight gain journey.
- Calorie Surplus: The Foundation of Weight Gain To gain weight, it’s crucial to consume more calories than your body expends. Aim for an additional 300-500 calories per day to gain about 450g per week. Gradually increase your calorie intake to avoid shocking your system. Remember, quality matters; opt for nutritious foods rather than indulging in empty calories from junk food.
- Opt for Low-Volume Foods for High-Calorie Intake Choose foods that pack a calorie punch in smaller portions. Nut butter, dry fruits, whole milk, and healthy oils like coconut oil are excellent options. These foods provide the necessary calories while meeting your nutritional requirements.
- Incorporate Weightlifting and Strength Training Combine your increased calorie intake with strength training exercises. Focus on compound movements such as bench presses, squats, deadlifts, and military presses. Lift heavier weights with 6-10 repetitions to build lean muscle mass effectively.
- Follow a Balanced Eating Pattern Eat frequently throughout the day to prevent your body from utilizing stored energy. Consume at least three substantial meals and three smaller snacks daily. Prioritize carbohydrates, proteins, vegetables, and salads in your meals. Opt for high-calorie snacks like smoothies and peanut butter to support your weight gain journey.
- Maintain a Balanced Protein Intake While protein is essential for muscle building, excessive consumption can reduce your appetite. Aim for 1.5-2 grams of protein per kilogram of body weight, making up 30-35% of your total calorie intake. Ensure you also prioritize carbohydrates, constituting 50-60% of your calorie requirements, focusing on healthy sources like rice, potatoes, and oats.
- Track Your Intake and Progress Keep a meticulous record of your calorie intake and regularly review your progress. Take weekly pictures to track your transformation. Adjust your calorie intake if you’re not seeing the desired results.
- Embrace Good Fats in Moderation Include healthy fats like olive oil, coconut oil, ghee, and butter in your diet. These fats aid in consuming a calorie surplus and facilitate the absorption of essential vitamins. Allocate 15-20% of your total calories to good fats for optimal weight gain.
Conclusion: Consistency is key in achieving your weight gain goals. Remember, it’s a long-term commitment that requires dedication and patience. Stay focused, track your progress, and maintain a balanced approach to see the results. Your journey might not yield immediate outcomes, but with perseverance, you’ll progress steadily towards your goals.