The following are some of the tips which helps in gaining weight. Gaining weight does not mean increasing the fat content in your body. It is all about increasing your muscle weight.
1) Calculate Your Calorie Intake :
Count how many calories you eat in a normal day. Don't change anything, just eat like you normally would and count how many calories you consumed. This is an extremely important step, so try to be as exact as possible. Also, weigh yourself.
2) Increase Your Intake Of Calories :
Starting the day after you counted calories, eat 500 calories MORE then you normally do. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals. Eat one meal every 2 and a half to 3 hours. To get big, you have to eat big! Remember that.
3) Start Exercising :
Weightlifting! Get in the gym and lift! This is another important step to how to gain weight, so make sure you are doing it correctly. For more information on weightlifting workout routines and splits, read about workout routines.
4) Weigh Yourself :
At the end of that week, weigh yourself. You'll notice you're gaining just after one week! Now, don't expect to see a huge increase. Gaining anything more than 1 or 2 pounds a week is unhealthy and means you're putting on fat. So look for 1 or 2 pound gains at the end of the week.
5) Eat More :
Here is an important one. At some point, you will stop seeing weight gain. At this point, you will have to eat even more. So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day. Every time you see you haven't gained weight for at least 2 weeks, add an extra 250 calories.
6) Be Aware Of Fat :
Stay away from bad fat! Even though weight gain is your goal, you don't want to be gaining fat and eating junk. Get rid of the chips and candy. No more fast food, nothing fried. Stick to high protein, low fat foods like fish, chicken breast, turkey, lean meats, rice, pasta, fruits and vegetables, nuts, flax seed oil, etc.
7) Drink Water :
Drink lot of water. Drink around a half gallon a day, more if you can. Yes that's a lot of water, but it's that water that will give you the energy you need to gain that weight!
8) Sleep Well :
Sleep well. The easiest, yet most over looked step. Get at least 8 hours of sleep a night.
