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Gain Weight

The Basics of Gaining Weight

If you are a bodybuilder who wants to look huge, one of your goals may be to gain weight. I know . . . it sounds crazy. Especially when you consider that you can’t open a newspaper or turn on the television without being made aware of how much everyone else wants to lose weight. But while there seems to be plenty of advice for people who want the numbers on the scale to go down, advice for those who want the numbers to go up is a little harder to come by.

Tips for Gaining Weight

The first—and most obvious—tip is to eat more. Quite simply, in order to gain weight you need to eat more calories than you burn. Increase your calories by 300 to 500 per day until you see the numbers on the scale go up.

In addition to how many calories you eat, when you eat—and of course what you eat—will factor into the amount of weight you gain, as well as whether that gain is muscle (favorable) or fat (unfavorable).

Be sure to eat a diet that is rich in protein, carbohydrates, fruits and vegetables, and healthy fats, and keep a journal of how many calories you eat per day, as well as what you weigh. Again, keep increasing your intake until you see some results.

Instead of eating three big meals a day, try eating six smaller ones. Why? Your body can only absorb so many nutrients at a time. If you are really intent on building muscle and want to get the most out of every single nutrient, it’s better to eat smaller meals. In addition, eating many times during the day and staving off hunger will prevent the body from storing fat for its future energy needs. So the weight you gain will tend toward muscle, instead of fat.

If you are finding that you aren’t gaining weight but just can’t eat another morsel, don’t worry, you’re not alone. Being able to eat the amount of calories to achieve your goal weight is frequently a problem for bodybuilders. Luckily, there are several supplements on the market designed to make upping your caloric intake—and gaining weight—significantly easier.

Supplements for Gaining Weight

Weight gainers are protein powders that have the high protein and calorie contents needed to gain bulky muscle mass. Weight gainers are ideal for those who can’t consume enough calories through food alone to build the desired muscle mass. Depending upon your level and goals, weight gainers can be taken in the morning, between meals, pre- and post-workout, and at bedtime.
Creatine is a combination of three amino acids—methionine, arginine, and glycine—that is stored directly in the muscles. Creatine has been shown to allow faster muscle gains, and also increases lean body mass.
Testosterone boosters increase the release of testosterone in the body, which add weight through the increase of lean muscle mass.
HGH release supplements are products that promote the natural release of human growth hormones, which add weight by increasing lean muscle mass.
ZMA is a combination of zinc monomethione aspartate, magnesium aspartate, and vitamin B6. ZMA increases testosterone levels, which adds weight via lean muscle mass.
Appetite stimulators combine a variety of natural herbs, including Echinacea purpurea and Spilanthe Acmella, that the trick the body into thinking the body is hungry.

Gaining weight comes down to eating enough of the right kinds of foods at the right time. In addition, there are a variety of supplements on the market designed to make gaining weight easier.


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