If you are a skinny boy who has been suffering to gain weight, make sure to read till the end because the tips we are offering are going to change your life forever, especially if you are the kind of person who never give up and ready to do whatever it takes to achieve the body of your dream.
Tip 1: Join the Gym to Gain Weight
The most crucial factor to gain weight is resistance training, joining the gym and following a strict training program is the first step toward the body of your dream, lifting heavy weights will push your body to survival mode, it will make your body build muscles and burn fat at the same time especially if it is your first time at the gym, which will make you gain weight, three times a week is enough for you as a beginner, four times a week is perfect.
But don’t be afraid to push yourself beyond your limits, your real workout starts when you reach your limits, focus on compound movements and never skip any training session.
Tip 2: Add 500 Calories Daily to Gain Weight
If you want to change your body shape from skinny to muscular, you need to understand that nutrition is the key, training and nutrition are both important, that’s why you should follow a strict diet in order to gain weight, your meals must include carbohydrates, protein, and healthy fat, 4 to 5 meals a day are perfect, just make sure to add 500 calories to your daily intake, and make sure to keep your food healthy because your purpose is to gain high quality weight.
Tip 3: Have enough sleep to gain weight
Following a strict diet and the best training program is not enough to gain weight if you can’t get high quality sleep every single day, Arnold Schwarzenegger once said “six hours of sleep is enough to gain weight but seven to eight hours is perfect, so make sure to have enough sleep every day, your body is not a machine, keep that in mind.
Tip 4: have shakes between meals to gain weight
The most efficient way to gain weight is to drink the calories instead of eating them, for some people it is almost impossible to eat a meal with 1000 calories, but they can easily drink a shake with 1000 calories and still enjoy it, if you don’t have a big appetite, shakes are made for you to gain weight.
Tip 5: Drink a lot’s of water
As you may know 70% of our body is made of water, water is so important when it comes to gaining weight, without enough water you may gain weight but the process will be slow, if your purpose is to get the best possible result in no time, you must have a bottle of water with you all the time, people drink when they are thirsty which is wrong, you should drink every two hours if you want to gain weight.
Tip 6: have a day off every week to gain weight
Gaining weight is not supposed to make your life hard, you should enjoy the process because it’s a long journey, if it is difficult you will not make it till the end, that’s why I always tell my client to follow a strict diet but still enjoy it, follow a strict training program but still have fun, have a day off every week and eat the your favorite food (just one cheat meal a week), your body needs to rest in order to gain weight.
Tip 7: avoid unnecessary activity to gain weight
Every single step you take require calories, calories that you need to gain weight, this doesn’t mean you should avoid all kind of activity, but you should be smart about it, per example if you have to play a football game with your friends, that’s fine but make sure to eat extra meal so you can be always on a caloric surplus, make sure to track your calories every day in order to maintain your progress.
Tip 8: focus on healthy fat and carbohydrates to gain weight
Healthy fat like olive oil is the easiest source of calories, 100g of olive oil has 880 calories, make sure to cook all your meals with olive oil, it’s the easiest way to add extra high quality of calories to your meals, oats and brown rice are the best sources of carbohydrates, make sure to include rice or oats to your meals, there are other sources of carbs and healthy fat, but If you want my opinion I prefer olive oil as the main source of healthy fat and brown rice as the source of carbs.
Tip 9: healthy foods to gain weight
In order to make the process of gaining weight easy you should focus on eating specific foods like whole bread, brown rice, brown pasta, oats, peanuts, nuts, these foods are a great source for carbohydrates, and as you know carbs are the main source of energy for our body, but it’s not enough, you need to include good sources of protein as well like chicken breast, meat, milk, fish, eggs, yoghurt, and finally you need to include high quality of healthy fat to your diet like olive oil, peanut butter, eggs, nuts, make sure to have a balanced diet to gain weight.
Tip 10: be patient and never give up
Before you begin your gain weight journey you need to understand that it’s going to take so much effort and energy and money to achieve the body of your dreams, you need to be prepared to fight, because sometimes you will have no motivation to continue, you will be tired, you will miss the junk food you were eating before, you will hate working out and that’s fine it’s happens to us all, but the difference between you and the others, is that you choose to fight all these thoughts and you choose to continue your journey, fight for yourself, you are going to live only once.