How to Gain Weight Fast - Dos and Don'ts for Putting on Weight

Some people do not care to learn how to gain weight fast. They just think that eating more meat and donuts should do the trick. The reality is that there are effective methods in which you can put on some pounds in a healthy way. There are also serious mistakes to avoid if you want to get the desired results in a fast and efficient manner. Use this guide to do things the right way round.

Do increase your calorie intake. Don't consume less than the optimal amount of calories for your height, weight and age. Some people eat very little and this is natural for them. The idea here is not to eat more food, but to eat foods that have more calories. It is best to increase your daily calorie intake with 500 calories. Add more if you have been eating less than the set optimal amount for you.

Do eat diverse healthy foods. Don't consume fat-rich and sugar-rich foods in large portions. Good sources of healthy carbs, protein and fat include rice, potatoes, whole grain pasta and breads, poultry, lean beef, legumes, low-fat cheese, yogurt, nuts and avocados, to name the main options. Eggs and liver are excellent sources of pure protein. Besides, they stimulate the appetite. Virtually all fruits and vegetables should also be included in your diet. Avoid junk food, fried foods and sweets. You can have small treats from time to time, but these should not be part of your meals on a daily basis.

Do use various recipes and food combinations for getting more calories from one dish. Don't increase the size of your portions too much. It is important that you add calories and nutrients without making the food too heavy or too dull. For instance, you can readily add cheese to your scrambled eggs to give them more flavor and more calories. Similarly, you can serve lead beef on a bed of pasta and mushrooms. At the same time, you do not need a lot of food at a single meal to gain weight. In fact, this can only lead to digestion problems. It is best to increase the size of your portions just a little bit and have more frequent meals.

Do have snacks between meals. Don't drink water right before meals. Getting food more regularly should allow for more calories and nutrients to be used up towards weight gain. Healthy snack choices that will not make you feel too full or sleepy include fruits, yogurt, nuts and seeds, granola bars and smoothies. Drinking water is important, but you should avoid filling your stomach with liquid if you want to eat more food during meals.

Do more strength training exercises. Don't do too much cardio. You may want to devote half an hour to forty minutes to strength training and just ten to aerobic exercises. That way, you will build more muscle mass without burning too much calories. Perform exercises for each muscle group. Use the weight lifting machine at the gym instead of the treadmill for optimal results.

Do stay relaxed and focused. Don't stress out too much in order to gain weight fast.


Find detailed information on How to Gain Weight Fast plus meal plans, exercise programs and expert tips. Stop asking How to Put on Weight and take action now.

Article Source: http://EzineArticles.com/?expert=Munira_Altaf

How to Gain Weight With a Fast Metabolism - 3 Tips to Gain Weight Fast

It can be very frustrating to feel like no matter what you eat and how much of it you eat, you still can't seem to gain weight with a fast metabolism. While most people say they would love to be in your shoes, the reality is that it is equally annoying to feel like you would look better with a few extra pounds of toned muscle, as it is for an overweight person to say they would like to lose a few pounds.

The secret of how to gain weight with a fast metabolism is actually very simple:

Eat more calories than you burn.

Easier said than done, right? I mean, how many more calories should you be consuming? Also, can you really eat any more than you already are?

Here I'll show you what you can do to put on weight quickly.

Eat More Calories

Eating more calories is the single biggest thing you can do to put on weight with a high metabolism. An average caloric intake is around 2,000 a day for women and 2,500 for men. However, to gain weight with a fast metabolism you're probably going to need to be consuming around 3,000 to 3,500 calories per day.

Note that these are quality calories through a balanced healthy diet and not 3,500 calories of Doritos and Double Whoppers with Cheese - that will just make you ill and won't help you to build muscle.

Focus on high protein intake for muscle growth and carbohydrates for your energy levels.

Eat More Often

Now, fitting the extra 1,000 calories into your daily diet may seem difficult if you're sticking with the usual 3 meals a day. So you're going to need to eat 6 smaller meals per day in order to gain weight with a high metabolic rate.

3 meals per day is a major reason why many hardgainers fail to gain weight - in other words they simply don't keep up with their metabolism. 6 meals per day ensures that your body is constantly burning calories from food that has been consumed and not finding it in your body fat and muscle tissue.

Think about it, with 3 meals a day, if you skip one, suddenly you're only consuming 2 meals with a huge gap in between, and forcing yourself to binge. This is no good to gain weight with a fast metabolism. 6 meals per day helps you to avoid this problem.

Note: when I say "meals", it could be a snack such as a sandwich, banana, other fruits, or a protein shake etc. It doesn't have to be a full blown dinner.

Weight Train To Gain Muscle Mass

Weight training is a great method of how to gain weight with a fast metabolism and will ensure that the extra calories that you are consuming are used to build strong muscle and not just stored as fat.

Sticking to a hardgainer routine of the "big basic" exercises for 45 minutes-1 hour 3 times per week is the best way to gain weight and muscle mass.

A sample routine for a hardgainer to gain weight with a fast metabolism is the following:

Squats 1-3 sets of 8-12 reps
Bench Press 1-3 sets of 8-12 reps
Bent Over Rows 1-3 sets of 8-12 reps
Bicep Curls 1-3 sets of 8-12 reps
Lying Tricep Extensions 1-3 sets of 8-12 reps
Calf Raise 1-3 sets of 8-12 reps


Finding the right hardgainer workout is imperative if you want to build muscle and gain weight with a fast metabolism. See how "Skinny Vinny" overcame his horrible genes and packed on over 41 pounds of rock hard muscle in 6 months ==> How To Gain Weight With A Fast Metabolism

Article Source: http://EzineArticles.com/?expert=John_Wheeler

How To Gain Weight Fast For Girls - 3 Tips For A Curvy Hourglass Figure

If you're anything like me you must be sick and tired of people banging on with advice on how to lose weight, but very little help for folks who want to gain weight.

This is especially true for skinny women, who are often told they should "count their blessings" because they "won't always be slim"...

However for skinny girls who are looking to gain weight fast there are a few actionable things that you need to do in order to beat your metabolism and put on some sexy, curvy weight without getting fat in the process.

Don't Be Frightened Of Lifting Heavier Weights

A big mistake that a lot of women make when trying to gain weight fast is lifting weights that are too light.

This is often done because of a mistaken idea that lighter weights will help them tone where as heavier weights will make them big and muscle-bound.

Don't fear the heavier weights...if you want to gain weight fast then you'll need to push your body otherwise it simply won't develop muscle.

And don't worry, women don't have the testosterone levels that are required to build big muscles quickly...those big female bodybuilders that you see are created by a combination of extreme training and drugs and hormone supplements.

That's not to say that you should always lift heavy... mix up some lighter weights to get a better overall workout.

Use Compound Exercises

Another big mistake ladies make when wondering how to gain weight fast is spending most of their time performing isolation exercises that only work one muscle group at a time, such as bicep curls, leg extensions and lateral raises.

Adding some muscle mass to get a curvy hourglass figure is best achieved through compound exercises which work multiple muscle groups in the same exercise. Examples are squats, bench press, deadlifts, and bent-over-rows.

Compound exercises will help you to build muscle and gain weight faster, achieve a better overall body shape and development, and help you to minimize the time you spend at the gym, making your sessions more efficient and effective.

Don't Be Scared Of Eating More

A girls success in gaining weight fast is largely dependent on her nutrition and diet plan...and for this reason many women fall short on achieving a better body as they fear taking on a large amount of calories, thinking that it will only make them fat.

However, this will only happen if you are taking on a huge number of calories and creating a caloric surplus.

Remember that your metabolism is working pretty fast resulting in you having a caloric deficit (i.e. ability to lose weight very easily). You need to counteract this by increasing your calorie intake which will help to develop your muscle tissue and gain weight.

Without the necessary calories your muscles can not source the protein and nutrition that they require to grow. This will only lead to frustration and a continued struggle to gain weight.


By following these tips on how to gain weight for girls you'll be able to beat your metabolism and skinny genetics and develop a hot curvy female figure.

To find out about other former skinny girls who have transformed their bodies, go here Gain Muscle For Women

Article Source: http://EzineArticles.com/?expert=John_Wheeler

How To Gain Weight Fast With Milk

GOMAD stands for "gallon of milk a day" and it's one of the best ways a skinny guy can bulk up and get stronger. The strategy is also exactly what the name suggests:

You drink a gallon of milk a day.

How long you do this for depends on:


Your current weight.
The weight you want to achieve.
How much fat gain you're willing to put up with.



But people mostly drink the milk each day for a month to begin with. You can repeat the process again and again over the course of the rest of your life - it doesn't become any less effective - although you might not need to do it more than once. You'll gain 15-30 pounds during that month and, for a lot of people, that's all they need to gain before they stop looking skinny (and before they stop feeling week).

Here's a few things to know about GOMAD though:


You need to drink full-fat milk. This is the milk with all the calories, protein, and good fats that we need coming into our body. Don't use any other option like low-fast milk or almond milk. Use the real thing.
Don't forget to train. It's pointless to gain weight if you're not actively working your muscles. Start a program like Starting Strength before drinking the milk and do lots of squats. If you don't do this, you're only going to get fat.
Brace yourself. There are side-effects. You'll gain some fat, fart a lot, possibly get constipated, and your skin could break-out in acne. But remember, it's only for a month and it will help you gain weight and build muscle. If that's your goal, then just accepted the temporary draw-backs and continue on.
Continue to eat real food. Milk is not a replacement for your regular meals. It's in addition to your usual food. Make sure you're having three, solid meals a day to maximise weight gain and remain healthy.
Drinking a lot of milk can be difficult. For the first few days, drink half a gallon, then ramp your way up. You don't have to start at the top. Just work your way toward the gallon.



As of writing this, I've been doing GOMAD for three weeks and it's been one of the better decisions I've made in recent memory. I've gained weight, become stronger, and will surely go through the same process again in the future.


In the mean time, check out my GOMAD results [http://gomadresults.com] for a better look of what milk can do for you. I know for sure that, the next time a friend asks, "How do I gain weight and build muscle?" I'll say, "Drink a whole lot of milk every day for a month."

It works.

Article Source: http://EzineArticles.com/?expert=Dave_Irons