How To Gain Weight If You’re Skinny

How Do I Gain Weight Fast?

Simple Muscle-Building Advice If You’re a Skinny Guy

When you ask lifters at the gym or your friends, “How do I gain weight?” they’ll probably say, “Just eat more than you burn off” or “Start pumping some iron, man!” and think the problem is solved.How do I gain weight fast

Obviously, simple answers like that will NOT give you the results you’re looking for.

Gaining weight quickly doesn’t have to be hard but it does require you to have the right knowledge. You‘ll also need to put in some sweat-time at the gym.

So here’s the answer to the burning question, “How can I gain weight?”

You should eat enough to gain about a pound per week.

Research ways to bump up your calories, and if increased caloric intake does not improve your mass, you may want to raise the number of calories you are eating again.

Step one to gaining weight is eating the right amount of food each day.

Start eating about 20 times your body weight in calories every day.

It’s a good idea to plan your meals for each day, so you know what and when to eat – and you don’t have to just “wing it.”

Eating meat will help you build muscle. Try to eat at least one gram of protein-rich meat for each pound that is on your body.

So step on a scale and weigh yourself.

Now multiply your body weight x 20. The total will give you the amount of calories you should eat per day.

So if you weigh 120 pounds and multiply it by 20, you’ll have to eat 2,400 calories each day in order to gain weight.

The actual amount of calories may be a little more or a little less for optimum results, but 20 times your body weight is the best place to start.

You can always add an additional 200 daily calories if you find that you aren’t making any gains.

Try mixing up your routine. If you aren’t excited by your routine, you are less likely to stick to it.

Make sure to keep your exercise routine regularly by using different exercises and workout different muscles each time you exercise.

Next, you need to pay attention to the kind of food you eat. Eating junk food will only help you gain fat… In order to gain muscle weight, you need to eat healthy food, such as lean meat, good carbs and healthy fat.

junk food stops you building muscle

Junk food won’t help you build muscle but a healthy weight gain diet will.

The ratio of foods you should eat is 40% carbs, 30% protein and 30% fat.

It’s also important that you split up your meals into six smaller meals each day instead of the standard three large meals.

This way, it will be easier to build muscle. If you only eat three large meals daily, your body won’t be getting the constant stream of nutrients it needs to build muscle at an optimum rate and you will be more prone to store fat.

If you choose to supplement your muscle-building attempts with creatine, you should use caution, especially if you use this substance long-term.

These supplements can be harmful if you have kidney issues.

They can also cause cramping, muscle compartment syndrome, and even something called muscle compartment syndrome. Adolescents are particularly at the highest risk. Be sure you consult your doctor before starting use.

Diet is only part of the formula, though. Any good weight gain plan also includes a weight training program. Some of the most important exercises for building muscle are bench presses, squats and dead lifts. If you don’t have these 3 big exercises in your workout program you’re wasting your time!


In order to build muscle, you need to do 4-12 reps for each exercise.

If you do more than 12, you’ll be gaining endurance, NOT larger muscles.

If you do 2-4 reps, then you’ll improve your strength which will also help you lift heavier weights.

This rep range is important and I actually include it in my workout program. But 6-12 reps is the “sweet spot” that will be greatly responsible for building muscle mass and giving you most of your weight gains.

Eating ample amounts of protein helps build muscle.

A great way to get the proper amount of protein is by consuming supplements and protein shakes.

These are really important after you workout and before you hit the sack. You must consume about one shake per day if you’re trying to lose weight.

If your goal is bulk, you should drink up to protein shakes three every day.

An important rule to remember is to keep your workouts short. Only work out for 60 minutes or less.

If your workouts last longer than 60 minutes, your body begins to release a powerful catabolic hormone called cortisol, which BREAKS DOWN muscle tissue!

Needless to say this is the last thing you want.

So now you’ve got a solid starting block for gaining weight and building muscle quickly.

If you follow the formula above, you’ll see an increase in muscle size and you’ll be well on your way to reaching your weight gain goals.

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