Are you thinking about gaining weight rapidly. The notion of gaining weight and mass has escaped the grasp of many naturally skinny individuals. It seems like no matter what they do, they can’t put on a single ounce of extra mass. And it doesn’t help that people on the internet and even supposed fitness gurus, are telling you that there’s no way you can gain weight because of your “genetics.” Fortunately, such a blatant claim is blatantly false. Undoubtedly, there are genetic differences to each person’s body, BUT, barring any diseases, anyone can not only put on mass, but huge amounts of muscle as well. Fundamentally, it comes down to two things: 1, eating the appropriate amount of food, and 2, having a proper workout plan.
You may think “I’ve already tried that but it doesn’t work!” Thing is, it’s as much of an excuse as a person overweight saying that they’ve tried all types of diet and still can’t lose weight. Fact is, nothing will ever escape the law of thermodynamics. Energy cannot be destroyed nor created. It can only be converted from this one form to the another. That is, for weight gain, one must eat more calories than he or she burns.
And some of you might think that not all calories are equal, and it’s true. The three caloric macronutrients that we humans consume, proteins, carbohydrates, and fats, serve very different purposes, but they all are essentially energy for the body. Eat more than enough and then the body stores the excess away, and you gain weight. So, increasing calorie intake is the same name of the game. You’ve probably heard many people and perhaps even fitness pros tell you to, just. eat. more. Heck, DOUBLE what you’re eating now and you’ll gain weight in no time!
And yes, it’s true, but it doesn’t always work. Understand that you have spent your entire life eating a certain amount of food, thus, your body has adapted to expecting a certain amount of food. We as humans are a very habitual species. Meaning, we don’t like change. And when there’s change, there is resistance. And what’s a greater change than something like doubling the food you eat? Knowing this, the proper approach is to change things gradually. If you’re eating a sandwich for lunch with three slices of turkey, try four slices next time. Drink about half a glass of milk in the morning? Try three quarters! 8 ounce of steak for dinner?
Try 9! It’s all about small changes now adding up to huge changes later. In terms of calories, it might be roughly one to two hundred more calories per day. After a few weeks, ramp it up to two to three hundred, and after a few more weeks, three to four hundred! You get the pattern. And yes, food type matters, too. You wouldn’t want to just gobble down bags of chips all day, even if it works. More calorie and nutrient rich foods, such as fruits, nuts, and oats, would be a good idea. More protein if you’re shooting for more muscle, such as 1 to 1 and half grams per pound of bodyweight.
Aim for healthier omega 3 fats and higher carb intake. Just be careful with too much carbs, as it can lead to insulin resistance over time, and in extreme cases, lead to a little thing we call “diabeetus.” Unlikely, yes, but possible. And if all else fails, then yes, taking supplements can help, but choose the ones that are higher in proteins and fats. Many mass gain supplements are just this sugary concoctions, which can technically make you gain weight, but not in the healthiest manner. And of COURSE, if you want to build muscle, eating is only half the battle. The other half is in the gym.
Whether it’s lifting weights or calisthenics, your training should consist of heavy volume and progressive overloading. That means pushing moderately heavy weights many times, and next time, push more weights than you did the first time. Rinse and repeat. Avoid things such as cardio, since it burns too much of your precious calories, and heck, even try to cut down any physical activity, such as cleaning your room or washing dishes.
As miniscule as it sounds, all of these activities can add up to a solid number of calories. But good luck convincing others on your unfinished household duties for the sake of your gains. And if you’ve paid very close attention, you’ll notice that all of this advice is essentially the same as the principles of bulking. BUT, people that are naturally skinny will have to be much more diligent in following the bulking guidelines than your average individual.