How to Gain Weight - Easy and Simple Steps
For some people, it may feel like gaining weight is impossible. You eat out, eat unhealthy foods, and somehow still maintain a small stature.
For others, you may have recently lost weight, and are looking to put on some muscle mass in a controlled way.
Whatever your motivations are for weight gain, I’m here to let you know it is incredibly simple!
Weight gain is a process of a caloric surplus. If your body has excess energy at the end of the day, it turns it into fat eventually. That said, if you are looking to put on muscle mass, you’ll need to increase your protein intake so that your body can use that energy to repair your muscles and allow them to grow larger.
Weight gain is a complex process, and this is a simplification, but it is the information you’ll need to be successful.
Find your TDEE. Your TDEE is your total daily expenditure - the calories your body burns at rest and while completing regular daily activities. This is how much you need to eat to maintain your weight.
Increase your intake by 200-500 calories.
Ensure your protein stays high - around 1g of protein per lb of body weight (keep in mind if you are overweight, you may only need to eat a gram for every pound of lean body mass).
Lift weights at the gym with a focus on progressive overload, tempo, and good form.
Maintain this until you stop gaining weight, then increase your calories further or keep your weight as is!
