How to gain weight quickly is a fairly neglected
subject especially since most of the press and media world seems
obsessed with the other weight problem - i.e. LOSING it. True, obesity
is a major problem these days, but as a skinny person it can be really
frustrating that more information is not available to help us gain
weight quickly and healthily.
A few extra pounds of weight and muscle can transform a skinny body into a gorgeous head-turning specimen. Whether it's to look impressive on the beach, or wear tight-fitting clothes that show off your muscles, the increase in confidence that you'll get is really noticeable.
In saying this, knowing how to gain weight quickly is actually quite straightforward, and certainly a lot easier than for those folks who are trying to LOSE weight and having to go through uncomfortable diets. Count your lucky stars as the first thing you'll be doing to gain weight quickly is to begin eating more.
How To Gain Weight Quickly - Eat A Lot More
Eating more and consuming more calories on a daily basis is the key in how to gain weight quickly.
"But I'm already eating loads more than most people!"
That may be true, but it is still not enough for you. According to nutritionists, the average woman requires around 2,000 calories per day, and the average man around 2,500. Now, for a skinny person who wants to gain weight quickly that is simply not enough. Your metabolism is more than likely very fast, so your body burns off the calories much faster than someone with a slow metabolism, meaning that your body is storing very little fat (if you're an active person then this problem will be even more noticeable).
The answer is to simply begin eating a LOT more calories...I'm talking about 1,000 extra per day. That may seem like a lot but the key is to split them over 6 meals per day instead of the usual 3. The method behind the madness is to continue to provide your body with fuel so that your metabolism will not source energy from your small fat stores and muscle tissue.
An example daily menu for a skinny hardgainer looking at how to gain weight quickly is:
Breakfast: 100gms of Oats, 2 whole eggs, 1 banana, 1 slice of wholemeal toast
Mid-morning snack: 1 protein shake (30gms), 1 orange
Lunch: 100gms of meat, poultry or fish, 200 gms of boiled potatoes (preferably white potatoes), 100 gms of fresh vegetables.
Mid Afternoon snack: 1 protein shake (30gms)
Dinner: 225 gms of meat, poultry or fish, 200 gms of boiled potatoes, 100 gms of fresh vegetables
Before Bed: 1 protein shake (30gms)
Note the increase in protein intake (in the form of protein shakes and lean meats and fish) - this will be invaluable as part of a hardgainer workout routine to gain weight and muscle quickly.
How To Gain Weight Quickly - Follow A Hardgainer Workout Routine
The purpose of eating more quality calories and plenty of protein is to aid muscle growth, and without a hardgainer workout routine you'll gain weight quickly, but as ugly body fat and not hard muscle.
Skinny people (hardgainers) should follow a routine that works out the whole body 3 times per week with a rest day in between, and focuses on building muscle mass, not just lifting a few weights here and there.
Each time you approach the gym you should be looking to improve on your previous workout and lift heavier. You should workout at optimum intensity for 45 mins - 1 hour, and feel like you can't wait to hit the shower at the end.
Focus on exercises that work the major muscle groups and forget doing isolation exercises (one muscle group at a time) for the time being.
Here is a classic hardgainer workout that can help you in how to gain weight quickly:
Squats 1-3 sets of 8-12 reps
Bench Press 1-3 sets of 8-12 reps
Bent Over Rows 1-3 sets of 8-12 reps
Bicep Curls 1-3 sets of 8-12 reps
Lying Tricep Extensions 1-3 sets of 8-12 reps
Calf Raise 1-3 sets of 8-12 reps
A few extra pounds of weight and muscle can transform a skinny body into a gorgeous head-turning specimen. Whether it's to look impressive on the beach, or wear tight-fitting clothes that show off your muscles, the increase in confidence that you'll get is really noticeable.
In saying this, knowing how to gain weight quickly is actually quite straightforward, and certainly a lot easier than for those folks who are trying to LOSE weight and having to go through uncomfortable diets. Count your lucky stars as the first thing you'll be doing to gain weight quickly is to begin eating more.
How To Gain Weight Quickly - Eat A Lot More
Eating more and consuming more calories on a daily basis is the key in how to gain weight quickly.
"But I'm already eating loads more than most people!"
That may be true, but it is still not enough for you. According to nutritionists, the average woman requires around 2,000 calories per day, and the average man around 2,500. Now, for a skinny person who wants to gain weight quickly that is simply not enough. Your metabolism is more than likely very fast, so your body burns off the calories much faster than someone with a slow metabolism, meaning that your body is storing very little fat (if you're an active person then this problem will be even more noticeable).
The answer is to simply begin eating a LOT more calories...I'm talking about 1,000 extra per day. That may seem like a lot but the key is to split them over 6 meals per day instead of the usual 3. The method behind the madness is to continue to provide your body with fuel so that your metabolism will not source energy from your small fat stores and muscle tissue.
An example daily menu for a skinny hardgainer looking at how to gain weight quickly is:
Breakfast: 100gms of Oats, 2 whole eggs, 1 banana, 1 slice of wholemeal toast
Mid-morning snack: 1 protein shake (30gms), 1 orange
Lunch: 100gms of meat, poultry or fish, 200 gms of boiled potatoes (preferably white potatoes), 100 gms of fresh vegetables.
Mid Afternoon snack: 1 protein shake (30gms)
Dinner: 225 gms of meat, poultry or fish, 200 gms of boiled potatoes, 100 gms of fresh vegetables
Before Bed: 1 protein shake (30gms)
Note the increase in protein intake (in the form of protein shakes and lean meats and fish) - this will be invaluable as part of a hardgainer workout routine to gain weight and muscle quickly.
How To Gain Weight Quickly - Follow A Hardgainer Workout Routine
The purpose of eating more quality calories and plenty of protein is to aid muscle growth, and without a hardgainer workout routine you'll gain weight quickly, but as ugly body fat and not hard muscle.
Skinny people (hardgainers) should follow a routine that works out the whole body 3 times per week with a rest day in between, and focuses on building muscle mass, not just lifting a few weights here and there.
Each time you approach the gym you should be looking to improve on your previous workout and lift heavier. You should workout at optimum intensity for 45 mins - 1 hour, and feel like you can't wait to hit the shower at the end.
Focus on exercises that work the major muscle groups and forget doing isolation exercises (one muscle group at a time) for the time being.
Here is a classic hardgainer workout that can help you in how to gain weight quickly:
Squats 1-3 sets of 8-12 reps
Bench Press 1-3 sets of 8-12 reps
Bent Over Rows 1-3 sets of 8-12 reps
Bicep Curls 1-3 sets of 8-12 reps
Lying Tricep Extensions 1-3 sets of 8-12 reps
Calf Raise 1-3 sets of 8-12 reps
Discover how self-confessed "skinny twerp" Vince Delmonte
overcame his "skinny genes" and packed on 41 pounds of lean muscle mass
in 6 months to become a National Fitness Model champion How To Gain Weight Quickly
Article Source:
http://EzineArticles.com/?expert=John_Wheeler
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