It’s time to look at the other side of the scale. The notion of gaining weight has escaped the grasp of many naturally skinny individuals. So let’s talk about the perfect way to gain weight.
The “Genetics” myth
It seems like no matter what they do, they can’t put on a single ounce of extra mass. And it doesn’t help that people on the internet and even supposed fitness gurus, are telling you that there’s no way you can gain weight because of your “genetics.” Fortunately, such a blatant claim is blatantly false. Undoubtedly, there are genetic differences to each person’s body, BUT, barring any diseases, anyone can not only put on mass but huge amounts of muscle as well. Fundamentally, it comes down to two things: 1, eating the appropriate amount of food, and 2, having a proper workout plan. Yes, you might be thinking, “I’ve already tried that and it doesn’t work!” Thing is, it’s as much of an excuse as a person overweight saying that they’ve tried all types of diet and still can’t lose weight.
The “Calorie System” in weight gaining
The Fact is, nothing will ever escape the law of thermodynamics. Energy cannot be destroyed nor created. It can only be converted from one form to another. That is, for weight gain, one must eat more calories than he or she burns. And some of you might think that not all calories are equal, and it’s true.
The three caloric macronutrients that we humans consume, proteins, carbohydrates, and fats, serve very different purposes, but they all are essentially energy for the body. Eat more than enough and the body stores the excess away, and you gain weight. So, increasing calorie intake is the name of the game. You’ve probably heard people and perhaps even fitness pros tell you to, just eat more.
Heck, DOUBLE what you’re eating now and you’ll gain weight in no time! And yes, it’s true, but it doesn’t always work. Understand that you have spent your entire life eating a certain amount of food, thus, your body has adapted to expecting a certain amount of food. We as humans are a very habitual species. Meaning, we don’t like change. And when there’s change, there is resistance. And what’s a greater change than something like doubling the food you eat? Knowing this, the proper approach is to change things gradually. If you’re eating a sandwich for lunch with three slices of turkey, try four slices next time. It’s all about small changes now adding up to huge changes later.
In terms of calories, it might be roughly one to two hundred more calories per day. After a few weeks, ramp it up to two to three hundred, and after a few more weeks, three to four hundred! You get the pattern.
And yes, food type matters, too. You wouldn’t want to just gobble down bags of chips all day, even if it works. More calorie and nutrient rich foods, such as fruits, nuts, and oats, would be a good idea. More protein if you’re shooting for more muscle, such as 1 to 1 and half grams per pound of bodyweight. Aim for healthier omega 3 fats and higher carb intake.
Just be careful with too much carbs, as it can lead to insulin resistance over time, and in extreme cases, lead to a little thing we call “diabeetus.”
And if all else fails, then yes, taking supplements can help, but choose the ones that are higher in proteins and fats. Many mass gain supplements are just sugary concoctions, which technically can make you gain weight, but not in the healthiest manner.
“Exercising” hard in the gym
If you want to build muscle, eating is only half the battle. The other half is in the gym. Whether it’s lifting weights or calisthenics, your training should consist of heavy volume and progressive overloading. That means pushing moderately heavy weights many times, and next time, push more weights than you did the first time.
Avoid things such as cardio, since it burns too much of your precious calories, and heck, even try to cut down any physical activity, such as cleaning your room or washing dishes. As miniscule as it sounds, all of these activities can add up to a solid number of calories.
And if you’ve paid very close attention, you’ll notice that all of this advice is essentially the same as the principles of bulking. BUT, people that are naturally skinny will have to be much more diligent in following the bulking guidelines than your average individual.