There are plenty of articles on how to be ripped, shed unwanted pounds. In fact, when you search "lose weight", it delivers more than 51 million results. The results for gaining weight are nothing compared to that, even though adding size can be just as challenging as losing it as is was for some people like me.
Some people go for the so-called "dirty bulk," that I'll cover later, But there are smarter approaches. Let's talk about that.
"Gaining weight is much like losing weight. How you get there is as important as hitting your goal."
1.Focus On Quality
Look for nutrient-dense foods like nuts and that are rich in fiber like oats to add at meals and snacks rather than filling your day with dirty calories. You can pump up the caloric content of meals with oils, toppings, and milk but opt for healthy choices.
2.Eat More Often
The biggest mistake that I did was not to eat often.
That's true if you're in cutting phase, but while you're in bulking, eat more often. For me trying to eat too much in one sitting lead to an uncomfortable fullness. So I switched to eating smaller meals and snacks throughout the day, instead of sticking to three meals.
Keeping track of caloric intake, so you can spread them out throughout the day. Try a calorie calculator that gives you an indication of how much you'd need to eat to gain weight. And there's always MyFitnessPal.
3.Specify Your Goals
"I want to lose weight" often leads to disappointment - as do all vague goals with no blueprint - simply saying "I want to gain weight" is ineffective.
Question yourself. Did someone told you that you're underweight? Are you attempting to build more muscle and feel that you need the extra bulk to achieve that? In any of case, think about what your ideal weight should be. Having a specific goal will help you track progress more easily. Remember in fitness it's always about the numbers.
Try to keep goals achievable. Setting lofty goals can often lead to frustration, and that's a motivation killer.
Remember at start try gaining a pound per week and then you can pump up the calories.
4.Consider Your Genetics
Now some might not agree on this point, but that's what I observed. Genetics play a major role in body composition. That doesn't mean that you're tied to your family tree, it means that you need to be more realistic about what you can achieve. For example, if everyone in your family has super-skinny thighs, and you do, too, it's possible there's little you can do to overcome that. Instead, embrace that genetic legacy, try to build muscle to the extent that you can.
5.Give Yourself Time
One of the most common weight-gain mistakes is when people set an time frame to reach a goal weight. Weight gain is best done slowly and steadily, like I mentioned one pound per week if you're trying to do it in a healthy manner.
Keep in mind, a dirty bulk of high-calorie food isn't the way to go.
References:
Hubal, M. J., Gordish-Dressman, H. E. A. T. H. E. R., Thompson, P. D., Price, T. B., Hoffman, E. P., Angelopoulos, T. J., ... & Zoeller, R. F. (2005). Variability in muscle size and strength gain after unilateral resistance training. Medicine & Science in Sports & Exercise, 37(6), 964-972.
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