The majority of health and fitness web sites often deal with the topic of losing weight. However, what about the topic of gaining weight? I received an email from a reader who wanted information on how to safely gain weight. It seems like the answer would be easy – just eat more. Yet, simply eating more is not the best advice. You still have to consider what you are eating and how much weight you are trying to gain.
Where to Start
The first place to start would probably be figuring out how many calories to consume on a daily basis. It would also be a good idea to speak with a doctor or nutritionist to find out what a good goal weight would be for you. Once you have this starting information, you can then figure out what types of food you can consume to meet your calorie goal.
Deciding what to eat is also important. Gaining weight is not simply a matter of eating junk food. It does mean eating more of whole foods, particularly calorie dense food (nuts, peanut butter, cheese, dried fruits and avocados.)
Using supplements that are geared toward weight gain may be helpful but be sure to read the labels and understand what you are consuming.
The type of exercise you do is also a factor. Resistance training like lifting weights is ideal for weight gain. You build muscle which adds on size. Cardio exercise is still an option. However, I would probably stick to interval training rather than steady-state cardio like running to help avoid losing any muscle that you put on.
I did an interview with Alain Gonzalez who also wanted to gain weight. He is what’s referred to as a “hardgainer.” He was able to add on 40 lbs of drug free muscle in record time. Check out my interview below: