Friday, 12 June 2015

12 tips for guaranteed weight gain

Hello beautiful people! As requested, I am going to write a post with some tips I found interested on "How to gain weight". I know for some people it won't be an interesting subject because most people prefer the topic "How to lose weight" but because I take in consideration your opinions and requests, I decided to clarify you. Although, if you want a post on "How to lose weight" I will be more than happy to clarify you as well.

1- Eat a lot
And when I say " a lot" I say "a lot" literally. Skinny people find very difficult to gain weight because of their metabolism. Their metabolism is really fast so for example, when they are eating, their body is already progressing digestion. For women, they need to consume at least 2000 calories per day. In this case, they need to consume around 3000 calories per day. I know it sound a lot, but if you really want to gain weight, you must take it seriously. For men, they need to consume at least 2500 calories per day. In this case, they need to consume around 3500 calories per day. My advise is to buy some proteins, so they can help you getting the calories you need because it is not easy to gain weight quickly. If you are doing gym, the calories you will consume per day and the proteins will help you turning your Fat into muscles.

2- Eat a lot of GOOD things
Some people think that by eating chocolates and sweets will make them fat. No! You can't think like that. Do you want to be fat? Or do you want to be fat with muscles? Your choice. To gain weight you need to consume an incredible 3000 or more calories per day but make sure you consume them correctly. For example, eat healthy calories that are loaded with good protein, good carbs, and healthy fats. If you are eating 3 meals in a day, double the dose and eat 6 instead.

3- Protein is the secret for you body
Eat lots of these type of healthy food all the time. Chicken; Fish; Eggs; Almonds; Meat; Milk; Peanuts.

4- Carbonates will help you getting weight, not muscle
Elements such as Pasta; Brown Rice; Wheat Bread; Oatmeal and so and so will help you getting weight yes but it will be Fat. You have to remember that every meal should have vegetables and fruit, those elements will help your body getting what he needs. If you just eat protein, your body will resort to using it for energy rather than building muscle. I research for some cases, and I found one that said " I learned this the hard way in college; four years of exercising and three protein shakes a day got me NOTHING". So, don't think that if you take protein will help getting weight without any effort.

5- Note down everything you consume
Buy a proper notebook for gym notations where you can write every meal you eat. This way you will find if you are consuming enough calories, enough proteins and enough carbs. If you notice that you are not consuming enough of those elements, rise the bar.

6- Compound exercises will be always a massive help
You need to focus on exercises that requires a lot of muscles work out. Bench presses; Dumbbell presses; Squats; Deadlifts; Pull ups; Chin ups; Dips. When you do these exercises, try to use as much weight as you can so you make your muscle hold that much weight. Don’t worry about triceps extensions; shoulder shrugs; bicep curls; crunches. All of the compound exercises listed above make your body use very muscle and when you overload your body with calories and protein, those muscles will grow.  Don’t worry about isolation exercises until you’re up to your goal weight and ready to tone down.

7- Sleep
One of the most important things. If you don't get enough sleep or you sleep too much, it will not help you at all and you will not see any difference on your body. Why? Because it's when you sleep that your muscles develop. You should sleep between 8-9 hours for maximum gain. For example, if you sleep 6 hours or less, or even 10 hours or more, you won't get all the benefits of your exercising. SO, leave those 3 AM Battlefield and FIFA games on hold and get serious on your diet.

8- Do never exercise the same muscle two days in a row
Don't think that by resting on the day after your workout isn't doing anything, because it is. Your muscles get larger on your days off, so never exercise the same muscle before it's ready.

9- Tips for when you are exercising
Keep your range of reps between 6 and 12, and try to keep the time you rest between sets to 1 minute or less.  For example: incline dumbbell chest press – 12 reps of 50 kg then wait 1 minute and do 10 reps of 55kg, after wait another minute, and do 8 reps of 60 kg. Remember to rise the weight every time.

10- Say NO to cardio!
Cardio means nothing to you if you are thinking about running long distances. That is not going to help you, at all! Instead, do sprints or run up a hill. Remember, you don't want to lose weight, you want gain it.

11- Be responsible about your meals
It's very normal to skip a workout here, I mean... who hasn't? BUT it's not normal to skip a meal if you are seriously thinking about gaining weight. You need to be eating all the time, and when I say all the time is ALL THE TIME. I know that for some people it not easy but if you are really into it, you must eat a lot!

12- Don't worry about appearance
It doesn't matter if you don't look like a proper Wrestling man. If that's your goal fine, go ahead! But remember... When those muscled men started, they were just like you. So my point is, don't worry if you can only lift 10kg dumbbells right now, you will get there. Appearance is nothing! Worry about you, worry about what you are capable of and what your goals are. If you have an objective you will succeed! Concentrate on each day of your workout, on rising up the weight every time, on burning those muscles, you WILL succeed! So get up and start TODAY.


  1. I find this post so interesting and helpful, specially for people like me, naturally skinny and finding absolutely difficult to gain some weight. I will follow each one of the topics above to do my best on getting some kg more. Thank you so much once more honey. You really inspire people.

  2. It's absolutely fine honey, no worries. Anytime you need me and GOOD LUCK xx

  3. Amazing post dear!

  4. lovely post, happy Monday!

    1. Thank you very much honey! Hope you had a happy Monday as well!