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Chapters

0:00 Introduction
1:16 Weight Gaining Strategies


• It is possible to put on weight in just one day, but it’s more likely to be something else other than fat or muscle.
• This is what could be causing fast weight gain:
• Water retention
• The contents of your stomach and bladder
• An undiagnosed autoimmune condition, such as hypothyroidism or a dysregulation of hormones
• Prescription medication, such as steroids or antidepressants
• Regular bodily processes, such as being on your period, falling pregnant or heightened cortisol production because of stress
• Tiredness

• The rate at which you gain weight depends on a few factors, such as your body size, sex, activity level, calorie intake, and health status.
• Gaining weight rapidly can result in excess fat gain, whereas a slow, controlled approach combined with resistance training can prioritize muscle gains.

• Start off by increasing your calories by 500 per day.
• Weigh yourself weekly, slowly increasing your calorie intake to keep gaining weight.
• Though everyone’s different, this approach tends to help people gain about 15 pounds (6.8 kg) in 6 months, on average.

Weight Gaining strategies
• Some people find it challenging to gain weight.
• While the key is staying in a calorie surplus, there are also some other methods you can use to help promote weight gain.
• Here are the top strategies to help you get the scale moving in the right direction.

• Weight training
• When lean muscle gain is your goal, including resistance training in your routine can help shuttle the additional calories and nutrients toward muscle gains instead of fat gains.
• Most people find it’s sufficient to follow a well-balanced training program that targets all of the major muscle groups at least once per week.
• If you already follow an advanced weight training program, you may want to do resistance training more frequently.

• Boost protein intake
• Including plenty of protein in your diet while gaining weight is essential, especially if your goal is primarily to put on muscle.
• Research has shown that resistance training plus a high protein diet in which you consume 0.7–1.0 grams of protein per pound (1.6–2.2 grams per kg) of body weight helps promote muscle gains.
• This will help ensure a balance of fat and muscle gains when you’re striving to put on weight.

• Focus on energy-dense foods
• Energy-dense foods are defined as foods that pack in a lot of calories in proportion to their volume.
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• When you’re attempting to put on weight, these types of foods can be your friend, as they allow you to increase your calories without getting full too quickly.
• Some examples of energy-dense foods include:
• nuts and nut butters
• avocados
• olive oil and other plant oils
• full fat dairy, including yogurt and cheese
• dried fruits
• dark chocolate
• whole eggs
• seeds, such as pumpkin and flax

• Drink smoothies and shakes
• Once you’ve been gaining weight for a while, you may find it difficult to increase your calories without feeling too full.
• A good way to counteract this is by including liquid calories.
• Some drinks are both nutrient rich and calorie dense, allowing you to efficiently boost your calorie intake without feeling overfull.
• Some examples of calorie-dense drinks include:
• fruit smoothies made with yogurt or protein powder
• shakes based on milk or ice cream
• 100% fruit juices
• weight gain powders and drinks
• whole milk
• chocolate milk

• It’s still best to avoid beverages with excessive added sugars, such as regular soda, iced tea, lemonade, energy drinks, and certain coffee or tea drinks.
• If you’re not sure, just check the nutrition label.
• Drinking sweetened beverages is associated with an increased risk of certain diseases, such as diabetes, high blood pressure, and heart disease.
• Consider taking a few precautions if you’re trying to gain weight.
• Ensure you eat enough fiber, stay active, and don’t overload on protein.
• Taking a more gradual approach will also help you gain more muscle and maintain your weight gain.

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