Gain Weight and Stay Healthy

Gain Weight and Stay Healthy

Most people struggle to lose weight but for a number of people they have the opposite problem, trying to gain weight.  No matter how hard they try to gain even an ounce of muscle just seems impossible.  You need to understand how your body works if you want to gain weight and stay healthy.  It all starts with the food you eat and having the right diet is the only way you’re going to gain the weight you want.  When you are giving your body the right amount of calories it doesn’t have to eat away at your reserves.

Your Diet

To lose weight you need to burn more calories than you eat, to gain weight it’s the opposite to you need to eat more than you’re going to burn.  If you want to stay healthy that doesn’t mean hanging out at McDonald’s and Pizza Hut and eating bad food.

The best foods to help you gain weight are:

  • Nuts
  • Dairy
  • Fruit
  • Poultry
  • Beef

These foods with help you pack on the weight and do so in a healthy manner, particularly the meat and dairy.  Try and drink a liter of milk every day and don’t choose the skim milk.  Snack on nuts throughout the day on top of your regular meals.


There is a difference between gaining weight and gaining fat.  If you pack on calories without some type of exercise routine you will put on fat.  Exercising allows you to turn this extra weight into muscle.  The added muscle will make you look bigger and the best way to create more muscle is to lift heavy weights and lower the amount of reps you do.  Here are some of the exercises you should be doing.

  • Bench presses
  • Shoulder Lifts
  • Squats
  • Kickbacks
  • Bicep curls

Here is a video showing you some of the exercises you should be doing.

If you are trying to put on weight you should seriously consider adding some supplements to your routine.  No we’re not talking about steroids or anything dangerous but healthy supplements can give you the nutrition you need and make sure the calories you eat go towards bulking up your body.  There are plenty of naturally sourced supplements you can add to your diet that will help you gain weight quickly.  You can find plenty of protein powders from a local health food store.  Combine them with things like milk, eggs, coconut oils, nut butters and other rich food sources with plenty of natural and healthy fats.

Bear in mind that everybody is different and you need to have some patience.  You may be a little slower than the next guy at putting on weight but that doesn’t mean it won’t happen.

Gain Weight and get an Hourglass Figure

Gain Weight and get an Hourglass Figure

There are thousands of resources to help you lose weight but very few to help women gain weight.  Skinny women are often fed platitudes like “you won’t always be thin” and “count your blessings”.  Skinny isn’t always a blessing and for those women trying to change that there are some things you can do help you gain weight.  You can be sexy and curvy without gaining unwanted fat at the same time.  Here is how you can gain weight and get an hourglass figure.

Don’t be Afraid of the Weight Room

There are a bunch of reasons that women don’t go into the weight room, they are under the misconception that they will somehow end up looking masculine.  Don’t be afraid of trying lift heavier weights either, the idea that heavy weight will make you big  and muscle bound is a big misconception.  You need to push your body past your comfort zone if you want to gain weight.

Women don’t have enough testosterone to gain that much muscle that quickly.  The female bodybuilders who have large amounts of muscle have generally used a combo of heavy training, testosterone supplements and other drugs.  You do not get that type of body by accident or by doing a couple of sets of heavy weights.  Mix your workout up with some lighter weight too and improve your overall fitness.

Use Compound Exercises

Don’t waste your time with exercises that only use one muscle group at a time.  These are things like bicep curls and leg extensions.  If you want that hourglass figure the best way to get it is to use multiple muscles in the same exercise.  Think of doing bicep curls while you do squats.  You can improve your overall shape quickly and effectively this way.

Eat More

Your success in putting on weight will depend on your diet and nutrition plan.  You can’t be afraid of calories if you want to change the shape and composition of your body.  You will need to take in more calories than you burn if you want to put on weight and you can do that without eating unhealthy foods.

If you’re already too thin then your metabolism is already working overtime and you need to compensate for that by increasing your calories.  Without the right amount of calories in your diet your muscles won’t get the right amount of protein needed to grow.  That means you will continually struggling to gain weight.

Follow these simple tips and you will have the body you want in no time at all.