Many people’s attempts to put on weight and muscle mass end in failure. The most common reasons for failure include poor nutrition, a workout program that does not sufficiently strain the muscles, and a lack of dedication and consistency. If you want to bulk up and learn how to put on weight, you must be willing to put in 100 percent effort.
Most individuals who have a hard time gaining weight do so because they don’t get enough protein in their diets. To gain weight, you must consume a lot of protein throughout the day. Protein is a building block of muscle, so if you don’t get enough, those additional calories could turn into fat. Studies suggest that a high-protein diet allows much of the extra calories to be converted into muscle during periods of overfeeding. Lean beef, chicken breast, fish, eggs, low-fat milk, fat-free cheese, and nuts are just a few of the high-protein foods available. If you have trouble getting enough protein in your diet, try taking a protein supplement like whey protein.
With a strength-training program, your body will need hundreds of extra calories per day. To bulk up and gain muscle, your body requires nourishment. Make sure you’re getting in enough extra calories each day. Because your body is resistant to change, you’ll have to eat a lot of protein, fat, and carbohydrates to put on weight.
Creating a calorie surplus, or eating more calories than you require, is the most effective way to gain weight. When using the calculator to determine how much weight you should gain, aim for an excess of 400–500 calories per day. If you want to put on weight quickly, aim for an extra 600–1,000 calories each day. It’s critical to follow a healthy diet if you want to train your body on how to gain weight.
As you get older, your metabolism naturally slows down for the majority of people. This explains why most people put on weight as they become older, However, this isn’t true for everyone. Even as they age, some people continue to struggle to gain weight. These are called “hard gainers”. This is a concern, as being underweight can be just as bad for your health as being obese.
Lifting weights is a great strategy to build muscle mass. Use free weights and exercises that target the major muscular groups. If you’ve tried and failed to gain weight, you probably have a rapid metabolism. You’ll have to do short, intensive workouts multiple days a week to see results. Lift heavy and work on increasing your weight and volume over time, and hire a personal trainer to help you get started if you’re completely out of shape or have never trained before.
You’ll have a better chance of succeeding in your weight-gain goals if you follow these basic tips.