In this article, we will discuss ways to gain weight fast. For being healthy, it is necessary to have a body weight that is proportionate to your height. The ideal weight of your body depends on your height, gender, and age. Too little or too much weight has negative impacts on your health. While most people struggle with obesity but there are many who are underweight and need to gain weight. To determine the ideal weight for your body, you can calculate your BMI. It is Body Mass Index, calculated by dividing body weight (in kilograms) by height (in meters squared).
Excessive physical activities can be one of the reasons for being underweight. Skipping meals, excess fasting, emotional and mental stress, lack of sleep, a weak digestive system, genetic reasons, or slow metabolism, and some diseases like tuberculosis, cancer, diabetes, imbalanced hormones, anorexia or hyperthyroidism can also cause underweight. If you are an underweight, it’s important to take some serious steps to increase your body weight. Being underweight could be the reason for heart-related problems, bone loss, anemia, infertility, a weak immune system and frequent illness.
You can increase your weight by taking a proper diet and doing some physical exercises. There are certain medicines and supplements also that can be helpful to gain weight. Instead of taking supplements or medicines, you can go for some simple and easy home remedies which can help you in increasing weight easily and quickly.
Steps to Gain Weight Fast:
1.) Overeating to Gain Weight Fast
This is one of the best and easiest ways to gain weight fast. If you’re underweight, this may mean that you do not eat enough. When you start exercising and try to build up some mass to your body, you should double the quantity of food you are eating. It may sound unwise, but it really works, you must include three monster meals, or six small meals or any other combination of meals to boost your weight gain process. If you are not getting enough weight even after all the efforts, the main reason could be your diet. That means you are not eating enough or not getting the required amount of calories in your diet plan.
It is suggested that you should try to take most of the calories from noon to eight. It is considered as a kind of Intermittent Fasting. It could be difficult to get used to this plan in starting because your body is not used to of this much quantity of food. But you need to keep pushing yourself to eat more than usual all the time even when you are not hungry. If you go for extra five hundred calories a day, it will result in an extra pound of weight gained in a week. Whatever the diet plan you go for, you should try to add an extra five hundred to one thousand calories for the day to get better and faster results.
2.) Eat a Lot of Good Calories to Gain Weight Fast
Eat a good diet which is rich in nutrition with a high amount of calories to gain weight fast. You should take a good amount of calories. And, add thirty-five hundred calories daily if you wish to gain weight fast. However a number of calories you need to consume depends on your physical status. You should make sure that the food you eat is nutritious and of superior quality. You can easily get thirty-five hundreds of calories by eating twinkies, taco bell and drinking coca cola. Although, this is not a good solution if you follow it for a long-term. If you want to make a good physique, you need to eat healthy and nutritious food containing healthy calories and a good amount of protein, healthy fats, and carbohydrates. Also, include a lot of fresh vegetables in your diet.
3.) Protein to Gain Weight Fast
Eggs, milk, Chicken, fish, meat, almonds and pulses contain a fair amount of protein. You should add eight to ten grams of protein per pound of your weight in your diet. You should try not to add any kind of protein supplements in your diet.
4.) Include Carbs to Put on Weight Fast
Sweet potatoes, oatmeal, rice etc are rich in carbohydrates which will help you to gain weight fast. You can eat a lot of carbohydrates to get the required calories for your body. If you’re young and need a lot of weight to put on, you can eat junk foods like potato chips, pasta, and other fast foods. Although these things are not very healthy, but you can get lots of calories from such foods too. Also, as mentioned above, your diet should include vegetables as much as possible to make the calories more digestible. You may opt for nuts (rich in fat and calories) to reach your calorie goals.
5.) Keep a Track of Everything you Eat
You can sign up for various fitness apps which are free to track the calories status or nutrition status of your meals. These methods will help you to know the status of your diet that how much calories you’re taking and whether it is enough or not for your body. You can easily know about the quantity of protein, carbohydrates, fat in your diet. After knowing the status about the nutritional value, you can easily know what you need to add or subtract from your diet. You can also use this method to decrease your weight later as per your need.
6.) Compound Exercises to Gain Weight Quickly
Add Weightlifting, chin ups, pull ups, squats, dead lifts, dips, dumbbell presses, bench presses to your exercise routine to build up a good massive physique. Focus on complex and above mentioned all compound exercises as these exercises use each muscle of your body. So, you don’t need to focus on every muscle or exercise individually. Don’t get fat by consuming a lot of calories. You should try to be in good shape and focus on increasing your muscles size by training as hard as possible.
7.) Appearance also Matters
You might be willing to get a physique like actors, celebrities and body builder. For this, you should focus on being very strong and should try to lift heavy weights, and you will see the results yourself. It doesn’t matter if you can only do bench press with ten lb. dumbbells in starting. You should focus more on being stronger than before whenever you go for workout routines. Try to push yourself every time to train as hard as possible for you. Lift more and get more muscular.
8.) When Exercising, Try to Take Some Rest as well
When exercising you should keep the range of reps between six and twelve. Try to keep the resting time one minute or less than it between the sets. For example: for inclined dumbbell chest press exercise – do twelve reps of fifty lbs, wait for a minute, then ten reps of fifty-five lbs, wait for a minute and continue with eight reps of sixty lbs.
9.) Give your Muscles Proper Rest
Never exercise the same muscle continuously for two days. Your muscles rebuilt (bigger) during the rest period. So you should not work on the same muscle you trained yesterday. Therefore let your muscles rest for better results. Training three to four days in a week on alternate days is considered enough. And, if you are thin then you don’t need to train too much hard as rest and diet should be the main focus point for you to gain weight.
10.) Proper Sleep to Gain Weight Fast
Taking seven hours of sleep is important for you, but for maximum gains, you must sleep for eight to nine hours. Your body works on building muscles when you sleep. If you are taking sleep for six or less than six hours then it would be more difficult for you to get proper benefit of the workout done by you or the diet taken by you.
11.) Avoid Cardio to Gain Weight Fast
Long distances running isn’t going to help you much when looking for gaining weight. If you’re going for a run, running up a hill or sprinting is more than enough. A minimum level of distance cardio will help to put on some pounds. But doing in excess will make you lose weight rather than gaining.
12.) Make it Part of your Routine
Skipping a workout here and there is okay, but it is not okay to skip a meal if you really want to put on some pounds instantly. You need to eat as much as you can. Consider it practically a full-time job for you. Keep eating frequently to put on weight. This is all what you have to do. Eat, train yourself and eat again.
