How Can You Gain Weight?
Just do what I did!
There are only 4 steps that you need to take, and I will give them to you straight.
Gaining weight can be a really hard mission if you don't have the right knowledge. I'm going to share with you exactly what I did to gain and maintain body weight and muscle mass. I can tell you right now that it is not rocket science; anyone can do it.
All that is required of you is persistence, consistency and a real desire to gain weight. I achieved my goal through good nutrition and strength training; if you choose not to take advantage of strength training, your result may not be as good as they can be. But it is still possible to gain weight and maintain it by just eating the right way.
There are only 4 steps that you need to take, and I will give them to you straight.
Gaining weight can be a really hard mission if you don't have the right knowledge. I'm going to share with you exactly what I did to gain and maintain body weight and muscle mass. I can tell you right now that it is not rocket science; anyone can do it.
All that is required of you is persistence, consistency and a real desire to gain weight. I achieved my goal through good nutrition and strength training; if you choose not to take advantage of strength training, your result may not be as good as they can be. But it is still possible to gain weight and maintain it by just eating the right way.
Step #1 - Improve Your Food Appetite
As you may already know, the most important aspect of gaining weight is ensuring that you consume more calories that you burn. Some people just don't eat enough food and as a result lose weight or fail to gain it.
The most unfortunate case is one where a person doesn't eat much because they just don't feel like eating most of the time.
Your stomach adjusts to the average amount of food you eat in a day. So if you start eating a little more than you usually do, or a little more than you want to, every time you eat, your stomach will gradually stretch to accommodate the increase in the food you consume and you will find yourself feeling like eating a lot more.
Don't over do it though; the increase must be gradual. When I was eating and could feel that I'm getting full I would tell myself, "Okay, I'm full now. I just need to eat a little more for the stretch." After a while, this will get easier and easier.
The most unfortunate case is one where a person doesn't eat much because they just don't feel like eating most of the time.
Your stomach adjusts to the average amount of food you eat in a day. So if you start eating a little more than you usually do, or a little more than you want to, every time you eat, your stomach will gradually stretch to accommodate the increase in the food you consume and you will find yourself feeling like eating a lot more.
Don't over do it though; the increase must be gradual. When I was eating and could feel that I'm getting full I would tell myself, "Okay, I'm full now. I just need to eat a little more for the stretch." After a while, this will get easier and easier.
Step #2 - Learn The Basics of Nutrition and How to Eat Right
Only the basics for now; you don’t need to know the types of vitamins that are in a banana or the top 83 benefits of drinking plenty of water. Learn only that which is necessary and actionable. The goal is to come up with a basic hardgainer's meal plan.
In other words, you should know what to eat, how much to eat, when to eat and the best way of preparing your food. There is an eBook that can help you with all of this, and the best part is that it is 100% free.
In other words, you should know what to eat, how much to eat, when to eat and the best way of preparing your food. There is an eBook that can help you with all of this, and the best part is that it is 100% free.
Step #3 - Learn & Master Compound Exercises
If you were moving to a new house, would you rather use your small, two-door, private car to move your furniture or would you rather use a big truck?
One of these would have you waste time and effort; the other would simply get the job done faster and more effectively.
You simply cannot compare an exercise like wrist curls to an exercise like squats. Do yourself a favor and spend most of your time at the gym doing compound exercises:
Ask someone who is trustworthy and experienced to teach you how to lift with good form and how to warm up and stretch properly. Again, set small goals even when it comes to your training. Don’t compare yourself to other people in the gym, don’t try to impress anyone, concentrate on achieving your (small) goals.
One of these would have you waste time and effort; the other would simply get the job done faster and more effectively.
You simply cannot compare an exercise like wrist curls to an exercise like squats. Do yourself a favor and spend most of your time at the gym doing compound exercises:
- Squats
- Dead lifts
- Bench presses
- Pull ups
- Shoulder Presses
Ask someone who is trustworthy and experienced to teach you how to lift with good form and how to warm up and stretch properly. Again, set small goals even when it comes to your training. Don’t compare yourself to other people in the gym, don’t try to impress anyone, concentrate on achieving your (small) goals.
Step #4 - Find That Which Motivates You & Don't Let Go of it
The reason why people stop pursuing their dreams and goals is that they lose their motivation. Then doubt, procrastination and fear set in.
What you should know is that motivation is something that you should work on every single day. Keep yourself motivated at all times, know and believe that the task at hand can be accomplished.
There are many ways of maintaining this state of mind. You are already working towards it by arming yourself with actionable knowledge.
Below is a list of other things that you can do to stay motivated:
Finally, set yourself some really small goals. A small goal can kick a big goal’s ass any day. There is no need for you to put unnecessary pressure on yourself. Saying you want to gain 20 or even 10 pounds is something I would not advise you to do.
Aim for something small instead; like three pound, and then set another goal as soon as you achieve your initial one. Maybe your next goal would be to maintain those 3 pound for the next 4 days. And then set another small goal. You get the idea. It’s important that you progress slowly. By doing this, you might find that you are an over-achiever. And that, will keep you motivated to keep on achieving more.
What you should know is that motivation is something that you should work on every single day. Keep yourself motivated at all times, know and believe that the task at hand can be accomplished.
There are many ways of maintaining this state of mind. You are already working towards it by arming yourself with actionable knowledge.
Below is a list of other things that you can do to stay motivated:
- Listen to music that pumps you up and gets you going. Your gym playlist should have the most bad-ass and motivational music you know.
- Find a few heroes. Look for people who have already achieved your goal and follow them, read about them, watch them.
- Find a few bad examples. Look for people that are an example of what you don’t want to look like. Do the opposite of what they do, imagine yourself looking like them whenever you don’t feel like doing what you should be doing.
- Take progress pictures. Every now and then, take and compare picture of you and your former self; see the progress and acknowledge your effort and dedication.
- Record your weight. When you set a goal, write it down. When you’ve achieved a goal, write it down. Write your progress on paper and keep outdoing yourself. This also applies to the amount of weight you lift at the gym, the amount of food you consume and whatever else you think is important.
- Hold yourself accountable. Tell someone about your goals. Better yet, tell the whole world. You can record your progress online in a forum, a blog or a goal-setting website. Find a partner to compete with and tell your family and seek their support.
- Watch videos that motivate you; it’s your task to find them. Here is one you can watch before your gym session.
- Eat tasty food. It is a myth that healthy food should taste like soil from Mars. If your food is boring and plain, you won’t be motivated to eat it. Make sure you read more about Anabolic Cooking; all about healthy but mouth-watering meals that are quick to make.
- Put money on the line. We all love money and no one likes losing it, that’s why it can be such a good motivator. Make a bet with someone that you will achieve your (small) goals. Or remind yourself that your hard earned cash is going down the drain every time you choose not to go to the gym when you should be going. Or invest in something that has a track record of bringing in results, like this book with over 200 muscle building recipes; and when you find yourself not using it, remind yourself that you paid for it and aren’t utilizing it fully.
Finally, set yourself some really small goals. A small goal can kick a big goal’s ass any day. There is no need for you to put unnecessary pressure on yourself. Saying you want to gain 20 or even 10 pounds is something I would not advise you to do.
Aim for something small instead; like three pound, and then set another goal as soon as you achieve your initial one. Maybe your next goal would be to maintain those 3 pound for the next 4 days. And then set another small goal. You get the idea. It’s important that you progress slowly. By doing this, you might find that you are an over-achiever. And that, will keep you motivated to keep on achieving more.