Gains 101: How to gain weight the healthy way
With many of us on a mission to drop a dress size or shed fat, it’s easy to forget that some of us simply want to gain weight. But just cos you’re bulking doesn’t mean you can eat whatever you like! It’s important to ensure your weight gain is done in a healthy way – so, cramming in the calories by gorging on junk won’t cut it!
Whether you’re looking to get stacked or simply set on gaining a few pounds to feel more confident, here’s four ways you can gain weight healthily.
1) Eat more calories than your body burns
It’s pretty simple: in order to lose weight, you must burn more calories than you consume. And, as you’d expect, it’s the exact opposite if you’re trying to put on the pounds. When bulking, it’s essential that you eat more calories than your body burns. So, make sure you up your calories and take into account any exercise you do, ensuring that you compensate for the additional calorie burn with extra food!
2) Pack in the protein
Now, anyone who knows us knows we’re always banging on about how important protein is. Not only does it keep you feeling fuller for longer but it’s vital for muscle growth and will ensure that those extra calories you’re cramming in are converted into muscle rather than fat. Not sure what to eat? Red meat, fish, beans, legumes and nuts are all packed with protein and are all readily available. If you’re looking for tasty, protein-rich snacks to keep your protein levels topped up throughout the day then our Carb Killa® range is a good shout – grab a Carb Killa® bar for that afternoon meeting or refuel on the go with a Carb Killa® shake.
3) Lift heavy
Believe it or not, diet’s not the only factor to consider when looking to pack on the weight. Lifting heavy weights builds muscle and, the bigger your muscles, the more you’ll weigh! Increasing the weight you lift in the gym will also ensure the extra weight you put on coverts to muscle rather than fat, so make sure you’re lifting heavy 2-4 times a week to really feel the benefit.
If you’re new to the gym or a fan of reps rather than beasting it out on the biggest dumbbells you can find, then ease yourself in by slowly increasing volume each session. Remember, there’s no rush! Take your time, put in the work and your strength is sure to increase, leading to an increase in your weight too!
4) Eat at least 3 meals per day
If you’re trying to tip the scales, then you should be eating at least 3 meals per day. Skipping meals really isn’t an option if you’re desperate to up your weight, so organisation is key. Prep your meals if you find it tough to squeeze in 3 decent sized, nutritious meals throughout your busy day. Each meal should be packed with protein, carbs and healthy fats to ensure you’re getting in as many calories and nutrients as possible. And, that’s not all! Between meals, fill up on energy-dense snacks too – this could be nuts, starchy vegetables and cheeses and yoghurt.