How To Gain Healthy Weight
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How to Gain Healthy Weight

For most of the hard-gainers it becomes very difficult to put on weight despite of eating more and working hard. But the truth lies somewhere else. For any fitness program be it weight gain or loss, you have to work smart instead of hard. Gaining weight involves simple science, eating more calories than before. Here are some of the ways through which you can gain healthy weight without using any supplements:

1) Focus On Your Diet: Diet is the most important part of any fitness program. If you wish to gain healthy weight, try to eat 500 more calories in a day than what your body burns. Hence the first step will be to calculate how much calories you need in a day to gain 1pound per week. You can get this data through my blog Gaining Tactics under the daily calorie intake monitor tab.

2) Eat Healthy Foods: Once you have calculated the amount of calories you need in a day, the next step is to build a solid nutrition routine or a diet chart which contains foods which are high in calories as well as rich in proteins and carbohydrates. Most of the hard-gainers make a mistake of eating anything and everything they like which includes junk food just to meet their calorie requirement for the day. But if you follow this approach you will only gain fat and not muscle and will lead to unhealthy weight gain. The best approach is to include foods in your diet that are high in nutrients. Some of the examples are:

Chicken Breat-28g protein per 100g serving

Whole Eggs- 6g protein per 1 whole egg

Whole Wheat Breads

Avocados

Bananas

Shakes and smoothies

For a complete list see here: Top Foods to Gain Weight

Hence try to eat as much clean foods as you can so that at the end you gain healthy weight where most of it is muscle.

3) Short Workouts with Compound Movements: Another mistake that hardainers make is spending hours in the gym. For a hard-gainer, a short but intense workout will do the task. Workout for not more than 45 minutes and just 3-5 days a week. Also your main focus should be on compound movements rather than isolation. Compound movements are those which involve more than one muscle at a time. These exercises help in releasing more Growth Hormone in the body and increase strength as well as muscle. Examples are Deadlift, Squats and Bench Press. Start your workout with heavy compound movements with a rep range of 6-10 followed by 1-2 isolation movements.

4) Get Adequate Sleep: The last and important part of gaining healthy weight is getting 8-10 hours of quality sleep everyday. You workout in the gym and create tiny micro tears in the body. These tears need to be repaired so that they come back stronger. This is done when you are sleeping. The fact is most of the Growth Hormone in body is released when your are sleeping. Hence get 8-10 hours of sleep everyday to make sure that your body is recovering well from workouts thus leading to healthy weight gain.

These were some of the tips for gaining healthy weight without supplements.

You can get free information and tips related to weight gain as well as free supplement reviews on my blog:

Gaining Tactics


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