Safe Ways to Gain Weight

To the uninitiated, this may sound like a silly question. Why on earth would anyone want to gain weight? Isn’t the whole idea of exercising to LOSE weight? While going to McDonalds, ordering three super-size meals and packing them away whenever you feel hungry may be a great way to gain weight, it’s about as safe as bungee jumping with baling twine around your ankles. Gaining weight in this case means the deliberate development of muscle mass in order to bulk up the body, increase tone and strength, and at the same time reducing the body’s Body Mass Index.

The simple fact is that everyone who exercises will reach a point where they are gaining more weight than they are losing. Muscle mass is much denser than fat, and weighs more. It’s also a darn sight healthier to have on your body.

To begin a good weight-gaining program, work out how many calories you eat in a day, and then ensure that you consume 500 more calories. If you eat three big meals a day, try eating four slightly smaller meals, or a couple of extra snacks. Make sure that they include plenty of protein, but try to avoid fat as much as possible. Protein will help to build up the muscles developed by the next step—hitting the gym.

While cardio training is great fro keeping healthy and burning fat, nothing beats free weights for developing muscle mass. Talk to a trainer at your local gym for a demonstration of good technique, and hit the mat. Be careful to keep within your limits, and avoid overtraining each individual muscle group. Give yourself regular breaks in your training schedule – three days a week should be sufficient to begin with until your body gets used to the regular exercise.

Drink plenty of water, and cut fizzy drinks, alcohol and full-fat milk off the menu completely. Look into alternatives—soy milk, black coffee and orange juice all provide the necessary fuel for your body for a fraction of the fat and calorie content. Try and get at least three liters of water a day to help flush impurities from your system—keep a liter bottle of spring water on your desk, in the car, or by your bedside that you can swig from whenever thirst hits.

Lastly, weigh yourself at the end of every week. If you are gaining more than four pounds, chances are you are either overtraining or overeating. Slow down one or the other, and take a day to re-evaluate your goals and methods. The safest way to gain weight is by gaining it in moderation.

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