There are many people you meet every day. Some of them are either fat or overweight. However, most of them facing different problems like the “skin and bones” look.
Here in this article, we are covering simple steps to quickly gain weight and muscles in a healthy way.
1. Eat High-Calorie Foods
You probably heard this a million times before. If it was this easy you wouldn’t be looking here to gain weight fast.
I’m going to give you some unorthodox foods you probably haven’t tried before. Thus, your weight gain journey will be much easier.
Why should you listen to me?
Cuz I have been there and I was a super skinny kid up until my university years.
Then, throughout endless research, trial and error, I managed to bulk up to 105kg.
On a side note, I was 65kg when I started uni.
I did this over years. However, it took me so long cuz I was making mistakes.
Alright, let’s get to work. These are the high-calorie foods that will bulk you up in no time. These foods should be in your daily diet to gain weight.
Peanuts and peanut butter contain nutrients that may boost a person’s heart health and improve blood sugar levels.
Depending on how much you eat in a day you can put on pounds during weight training or bodybuilding.
- Protein. Peanut butter contains 7.02 grams (g) of protein per 2-tbsp serving. This is an essential ingredient for us to put on quality mass.
- Magnesium. With 57 milligrams (mg) of magnesium, each serving helps towards the RDATrusted Source of 400–420 mg in men. Magnesium plays a role in over 300 chemical processes in the body. Including putting on muscle.
- Phosphorous. Each serving contains 107 mg of phosphorus, which is about 15.3 percent of the RDA of 700 mg for adults. Phosphorus helps to build healthy cells and bones and helps to produce energy.
- Zinc. A serving of peanut butter provides 0.85 mg of zinc. This is 7.7 percent of the recommended daily intake of 11 mg for men.
- Niacin. Peanut butter contains 4.21 mg of niacin per serving, which makes a useful contribution towards a person’s recommended intake of 14 to 16 mg.
- Vitamin B-6. With 0.17 g of vitamin B-6 per serving, peanut butter provides almost 14 percent of an adult’s RDA of 1.3 mgTrusted Source.
Can you see one thing from these ingredients? Yes, all help to produce energy, and the more energy our body has, the more it stores. This is how we gain weight fast.
Don’t think like: “Oh okay, I will eat a spoon of it here and there.” NO! You have to eat loads of this to gain weight.
I remember eating 5-6 tablespoons a day which really made a difference.
You are not a normal person! You have to get out of your comfort zone to make a difference.
My suggestion is at least 4 tablespoons a day with meals.
A weight gainer should be one of your go-to snacks. I scoop of weight gainer contains ridiculous amount of calories full of carbs, protein and healthy fats.
The best part about weight gainers is they are cheap! Also way cheaper than whey protein.
I recommend making a shake with banana, weight gainer and 2 spoons of peanut butter.
You can visit this page to find high-quality and top-rated weight gainers. My personal favourite is the chocolate flavor.
They mix up with almost everything and taste amazing! So, buy one of them and you will thank me.
Don’t forget, these are called weight gainers for a reason. They pack on mass quick. BUT, the important part is to not replacing them with meals.
Always eat your solid meals first and before you go to sleep make a shake with banana, weight gainer and any other ingredient you like.
Even if you are full after the meal, you have to consume a shake. That way your muscles will repair during the night.
Also, your body will store the extra energy.
The nutritional composition of milk is highly complex, and it contains almost every single nutrient that your body needs.
One cup (240 ml) of whole cow’s milk with 3.25% fat provides
- Calories: 149
- Water: 88%
- Protein: 7.7 grams
- Carbs: 11.7 grams
- Sugar: 12.3 grams
- Fibre: 0 grams
- Fat: 8 grams
Some athletes consume 2 litres of milk per day to put on as much mass as possible. I don’t recommend that. But, you can see why they do that.
If you have lactose intolerance, you should consume lactose-free milk.
By the way, I used to put milk in my before-bed shakes. Including weight gainer, banana, peanut butter, and 2 glasses of milk.
That shake will make you strong as a bull and will guarantee to turn you into a bodyguard. If you don’t feel like puking, you can drink milk instead of water.
I had many friends who did this technique. It takes time to get used to. But once you get used to it, people won’t recognize you.
2. Eat Till You Are Uncomfortably Full EVERY MEAL
When talking to a hard gainer, they always mention the time they ate the whole large pizza.
But when I ask them what did you eat for the rest of the day, nothing comes out.
This is the issue. If that one large meal you ate recently was gonna cut it, you would not be here.
This is a simple reality.
You have to feel uncomfortable after every meal. To gain weight and put on the quality mass on your frame, you have to eat till you are feeling sick.
So, the uncomfortable feeling you have after a huge meal should happen after every meal of the day. Not just one meal.
How Many Meals A Day To Gain Weight?
Speaking of meals, I subscribe to eating at least 4 big meals a day.
Assuming you will have the pre-bed shakes, that will make 4 huge meals plus a giant shake. So, that puts you around 3k to 4k calories a day.
All in all, I want you to feel like ”If I take one more bite, I will have to go to the hospital.” EVERY MEAL!
3. Gain Weight Fast By Exercising Less
This might not include all of you.
I am talking to the ones who love running on the treadmill. The more you run and the excessively you train, the more weight you lose.
The trick is super simple. Keep your weight training under 45 mins. Also, don’t do cardio. Never, Ever!
If you are doing any sports, avoid spending calories doing cardio. You are better off lifting weights under 45 mins.
This way you will be able to utilise precious calories to build muscle and gain weight.
If you really love running, and can’t live without some sort of cardio or outdoor activity, just walk.
If your heart rate elevates, your body starts burning calories. Especially, ectomorphs like you and me, we literally destroy calories in minutes.
So far, we talked about the duration of the exercise and the type of exercise.
Now, let’s cover how much you should train a week.
The optimal scenario is to train 4 times a week. WEIGHT TRAINING. You can get away with 3, but less than 3 will impact your apatite.
Also if you go crazy and train every day of the week, your body will have no time to recover and muscle.
We don’t want that!
4. Sleep Less To Gain Weight
Look, I’m not saying drink 5 energy drinks at night.
You are here for my unorthodox weight gaining tactics. So listen tight.
I figured this out after I graduated and started working. This led me to sleep very early and I wasn’t able to add another meal to my diet.
Including me, some people can only eat so much in one sitting. So my solution was to add meals instead of increasing the portion size.
Going back to the story, since I was sleeping so early I wasn’t able to squeeze in another meal in.
That day I decided to stay up a little bit later to smash my next meal.
The upside of this is you can also do extra work. The study, watch movies, read, hustle…
I became more productive and gained mass. That was a win-win for me!
I urge you to try this. Sleepless than you usually do. The more you stay up late the more you get hungry.
It gives you the room to eat and more time to sneak in snacks.
If you liked this article, please make sure you share it on Facebook, Twitter, Pinterest, Tumbler, Linked In and Instagram.