If you have difficulty putting on weight no matter how much you eat and workout then you are not alone. Here are some tips for gaining weight and keeping it on:
Pay close attention to the foods in your diet and try to eat higher calorie food options.
Even fat gains mean weight gains, and fat can be lost later on.
Eat a meal or snack every 3 hours without fail, and make sure that you include a gallon of milk on a daily basis.
Mixed nuts are a great high calorie and nutritious snack to help with weight gain.
Certain exercises and workout routines are more effective than others in meeting weight gain goals.
Consistency is extremely important. If you are serious about putting on weight then you should follow these steps every day in order to get the best results.
Choose Different Foods
Calorie dense foods are the best dietary choices if you are trying to gain weight and bulk up. This includes pasta dishes, nuts, seeds, and other foods that are high in both calories and nutrients. Milk is another excellent choice and the full fat version may do the trick when all else fails. If you are not seeing the size or weight gains that you want then making different food choices may help you change this.
Increase Your Daily Calories
Keep track of all the calories that you are consuming each day and then make changes to increase this number as much as possible. If you are eating 4,000 calories a day and burning off 4,000 calories then you will not gain. In this case you could bump up the calories each day to 5,000 or 6,000 calories in order to turn things around.
Don’t Become Obsessed About Fat Gains
Fat gains are gains, and the fat component can always be targeted later with additional workouts and more hours in the gym. If you seem to be a hardgainer then you will obviously be concerned with what fat will do to your physique. Once you have put on the weight you can always add workout routines that targets the fat and molds the muscles in those fatty areas.
Eat Every 3 Hours
If you want to gain massive weight then eating a decent snack or meal every three hours is vital. If you eat less frequently and have an insufficient caloric intake then gaining weight will be more difficult. The right snack and meal choices combined with more frequent food consumption often works with hardgainers who are growing desperate to see some results.
Drink Plenty of Milk
Add a gallon of milk each day. Milk offers plenty of protein and other vital nutrients that your body needs. This fluid is also high in fat and that can contribute to a weight gain when at least four quarts are consumed on a daily basis. When you increase your calories and add milk you stand a great chance to gain weight.
Snack on Mixed Nuts
Mixed nuts can be the perfect snack food for bodybuilders and serious lifters looking for gains. Nuts are rich in protein, vitamins, and minerals, and they also offer up healthy fats that lead to weight gains without health risks. Nut butters are also an excellent choice for the same reasons. If you do not have a handful of mixed nuts then try some peanut butter, almond butter, or cashew butter on bread or crackers, or even straight out of the jar.
Pick the Right Exercises and Workout Routines
The right workout routines and exercises can have big impact on your weight. Some of these may not build up strength or additional muscle tissue as effectively. Keep increasing the weight that you lift without risking injury. Add more squats to your routines and try to lift one and a half times the weight of your body as soon as possible. Look for exercises and routines that develop strength and mass, and that you can do without missing any meals.
Consistency is key. No matter what steps or strategies you take to gain weight make sure you are consistent. Many who submit to the idea of being a hardgainer are simply just not consistent enough in their efforts and fail to see any weight gain. Do the same routine each day and follow the proper diet and workout plans and you will gain the weight and the mass that you want.
Don’t Give Up
Even the worst hardgainer will put on weight with enough calories and the right routines. Committing to the plan is a matter of finding variables and recognizing what works best for you. There is no magic calorie number or perfect routine that will work in every situation because each person is different. Don’t give up on your quest to gain weight and bulk up. You will be successful when you find the right combination for you, your training needs, and your lifestyle.