Gaining weight is one of the most challenging aspects of an effective fitness routine. It seems like everyone these days is obsessed with losing weight and toning up, but what about putting on some pounds? To be honest, it’s not as difficult as you might think.
You see, building lean muscle mass requires a combination of strength training and a healthy diet that’s high in calories. Resistance training is the best way to build lean muscle mass because it forces your body to work harder than it does on its own, so your body responds by growing stronger and increasing its ability to perform the activity you’re doing.
Why You Should Focus on Gaining Weight, Not Just Losing It
Weight gain is the difference between your current and desired body weight. Technically, it is the process of adding more body mass than you lose. However, when you focus on losing weight, you are only concerned with reducing your body mass. When your goal is to lose weight, you are only interested in burning fat, but when you focus on gaining weight, you have to add muscle, fat and water.
Each has its place in the fitness routine. Ideally, you want to gain a healthy amount of muscle and body fat so that you look more toned and defined. When you’re overly focused on losing weight, you may lose muscle and water along with the fat. Consequently, you will end up looking emaciated and unhealthy.
How to Gain Weight: What Dieters Should Know
Weight gain, particularly muscle gain, requires a higher energy intake than the average dieter might expect. Although there are several strategies for gaining weight, gaining muscle is a slow process. Therefore, it is recommended that you gradually increase your calorie intake by 500 calories per day to gain one pound each week.
Eating more calories is not as simple as it sounds. To ensure that you are eating a healthy diet that is rich in calories, you need to be mindful of the foods you are consuming. Also, remember that you are trying to add calories to your diet, not sugar and fat. Therefore, you should focus on nutrient-rich foods like vegetables, nuts, legumes, dairy, and whole grains. To help you meet your daily calorie goal, we’ve created a calorie calculator. Plug in your details and get personalized recommendations for healthy and hearty meals that will help you reach your goals.
Strength Training Exercises for Weight Gain
Classic weight-lifting exercises like squats, bench presses, and deadlifts are some of the most effective exercises for building muscle. When you add resistance to your regular daily activities, such as walking up the stairs or lifting your groceries, you can help your muscles grow and strengthen. To gain weight, you need to lift heavy weights with proper form three times a week, totaling at least 45 minutes of strength training per day.
You do not need to train for hours at a time to get the results you want. In fact, it’s best to limit your strength training sessions to around 45 minutes. Any more than that, and you risk overtraining, which can lead to injury and decreased performance. To get the most out of your strength training program, focus on compound movements, such as squats, deadlifts, bench presses, rows, and overhead presses. These movements target multiple muscle groups, which will help you build more lean muscle mass.
Tips for Successful Weight Gain With Strength Training
When trying to gain weight, it is important to remember that you are trying to increase your calorie intake, not your sugar intake. Therefore, you need to make sure that the foods you are eating are packed full of nutrients. Similarly, you need to make sure that you are getting enough sleep each night and managing your stress levels, as these have been shown to have a significant impact on your metabolism. Plus, managing other aspects of your diet, such as drinking enough water each day and getting enough fiber, will help you get the most out of your strength training efforts.
Finally, make sure that you are setting yourself up for success by using the right equipment at the gym, such as proper weights, a yoga mat, and a pair of gloves for your barbell work. You should also be making progress towards your goals each week. You do not have to increase your training time to gain weight. In fact, you will actually likely gain more weight if you reduce the amount of time you spend training.
6 Programs for Successful Weight-Gain Through Strength Training
1. StrongLifts 5×5 – This program is a great way to make sure that you are getting enough resistance in your workouts. By doing five exercises, each with five sets, you will challenge your muscles and help them grow.
2. Progressive overload: This program is the most effective way to gain strength and muscle mass. It is based on increasing the weight that you are lifting over time.
3. Metabolic resistance training: This program uses metabolic resistance training to help you burn fat and build muscle mass. It is a complete program that can help you achieve your fitness goals.
4. Strong Curves: If you want to build strong, shapely legs and a strong back, Strong Curves is a great program for you. You can do these exercises at home or at the gym.
5. Brawny Arms: Do you want to build strong, shapely arms? This program is designed to help you do just that. You can do these exercises at home or at the gym.
6. Strong Abs: This program can help you build strong abs and improve your posture. You can do these exercises at home or at the gym.
Bottom line
If you have ever felt like you’re too skinny and want to bulk up, or you have been struggling with gaining weight and want some help, these programs are great ways to get you on the right track. If you are trying to gain weight and are having trouble, don’t despair; it may take some time, but it is possible. All you have to do is get out there and make it happen.