Yeah! We know losing weight can be frustrating but ehmm have you tried gaining healthy weight? Gaining healthy weight is equally frustrating, infuriating even. Imagine stuffing yourself with high-calorie foods, consuming numerous protein shakes, and eating more frequently throughout the day. You spend hours at the gym, lifting weights, and pushing yourself beyond your limit. But what do you have to show for it? Absolutely nothing! Your body just refuses to cooperate. No matter what you do, no matter how much you eat or how hard you exercise, like a fish out of water, flopping around with little to show for, all your efforts are futile.
But you know what? I am here to tell you to NOT GIVE UP! Here are some effective strategies to consider if you are looking to gain healthy weight.
1. Calorie Surplus:
To gain weight ultimately comes down to consuming more calories than you expend. When you consume more calories than you expend, the excess is stored in your body as fat or used to build lean muscle mass, leading to weight gain. To gain healthy weight, it is important to focus on muscle growth rather than just amassing body fat. Strength training, coupled with a calorie surplus dietary plan, promotes muscle hypertrophy (increase in muscle size). The surplus calories provide the necessary building blocks and energy for muscle repair and growth.
While consuming a calorie surplus diet is important, it's equally important to maintain a balanced macronutrient intake. Focus on consuming nutrient-dense foods, with a good balance of carbohydrates, proteins, and healthy fats. Ensure you're consuming adequate amounts of protein to support muscle growth and repair. Incorporate calorie-dense foods into your diet to help increase your overall calorie consumption. Avocados, nut butters, olive oil, nuts, seeds, dried fruits, and full-fat dairy product are good examples of calorie-dense foods.
Aim for a steady increase in body weight over time. You can calculate your daily caloric needs using online calculators and aim for around 250-500 calorie surplus per day. This allows for a controlled increase in muscle mass while minimizing excessive fat gain
2. Plan Meals:
By planning your meals, you know you’re consuming foods that fit your weight-gain goals. Planning your meals and snacks in advance ensures you have healthy and nutritious options readily available and minimizes the likelihood of impulsive or unhealthy food choices. Meal planning allows you to estimate and adjust portion sizes and ingredients to meet desired calorie surplus. You get to adjust your meals according to your preferences, dietary restrictions, and individual needs. You have the flexibility to choose foods that you enjoy and find satisfying, this can help avoid excessive or insufficient calorie consumption as well as maintain your motivation and adherence to your weight gain plan.
A well-planned meal ensures that you obtain a balanced intake of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals). This is crucial for supporting overall health and facilitating proper weight gain. Additionally, meal planning allows you to make modifications as needed, such as increasing portion sizes or adjusting macronutrient ratios, to meet changes in your weight gain progress or goals.
Preparing meals in bulk saves time and effort in the long run. It allows you to streamline grocery shopping, food preparation, and cooking processes. This is especially helpful for persons with busy schedules and limit their reliance on fast foods and unhealthy snacks.
3. Strength Training:
Strength training triggers the release of anabolic hormones like testosterone and growth hormone, which are crucial for muscle growth. These hormones promote protein synthesis, enhancing the body's ability to build and repair muscle tissue. Consistently engaging in strength training can optimize your metabolism to support weight gain and muscle growth.
Engaging in regular strength training can boost your appetite by increasing your metabolism, hence, creating a need for more nutrients, leading to an increased desire to eat. Gaining weight in a healthy manner takes time. Stay consistent with your eating and exercise habits, and be patient with the process. Focus on compound exercises like squats, deadlifts, bench presses, and rows to target multiple muscle groups.
4. Adequate Rest and Recovery:
Rest plays a vital role in weight gain, particularly when it comes to muscle repair and growth, hormonal balance and energy replacement. Sufficient rest periods allow your body to repair and rebuild microscopic damages in muscle fibers from exercising leading to muscle growth and strength gains.
Hormones like testosterone and growth hormone, which are key drivers of muscle development, are primarily released during periods of restful sleep. Sufficient sleep and restful periods help optimize hormone production, supporting muscle growth and weight gain. During rest, your body replenishes its energy stores, such as glycogen in the muscles and liver. These energy stores are vital for fueling intense workouts and providing the necessary energy for muscle growth. Without adequate rest, your body may not have enough energy to perform at its best during exercise, potentially hindering weight gain efforts.
Allow your body enough time to recover between workouts. Ensure you're getting quality sleep each night to support muscle growth and overall health.
5. Healthy Snacking:
Instead of the traditional three large meals, try eating smaller, frequent meals throughout the day. Choose nutritious snacks that help meet your daily calorie and nutrient needs. Examples include protein bars, trail mixes, cheese, whole-grain crackers, high-calorie smoothies or shakes with ingredients like protein powder, fruits, nut butter, Greek yogurt, and milk. These can be consumed as a snack or alongside a meal.
6. Hydration:
Stay adequately hydrated by consuming enough water throughout the day. Water is essential for various bodily functions and can support overall well-being. Avoid filling up on calorie-free beverages that may reduce your appetite.
7. Track Progress:
Tracking your progress can be motivating and help you identify what works best for you. This can help you make adjustments to your diet and exercise routine as needed. Keep track of your weight and body measurements to monitor your progress over time. Tracking and celebrating your progress can provide motivation, encouragement and guidance along the way.
Remember, gaining healthy weight takes time and consistency. It's important to focus on overall health, including exercise, balanced nutrition, adequate rest and a positive attitude. If you have specific dietary requirements or health concerns, it's advisable to consult a registered dietitian or certified fitness instructor who can provide personalized guidance for your specific needs.
Good one. Keep us updated on these things. Thanks so much
Blessed up Coach 😊🤲🏿