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Gain weight fast in 8 steps

If you’re skinny and want to gain weight fast, then this 8-step formula will help you. (They’re the exact steps I used to put on 27 pounds of healthy weight in just 4 months).

Having been skinny for most, if not all of your life, it can sometimes feel like the whole world’s against you when you’re trying to gain weight.

Magazines focus all their attention on weight loss, meaning there’s tons of ways to lose weight but not nearly enough on how to gain. Friends and relatives constantly remind or tease you about being too thin (and just tell you to eat more – Er, thanks! As if I hadn’t thought of that already!).

People may even accuse you of having an eating disorder, which is just embarrassing and annoying.
And even though you may eat a lot, your efforts never lead to healthy weight gain. Your high metabolism is just too darn fast and effective.

So where can you go for good info on how to gain weight quickly?

Hardly anyone seems to know. And no one truly understands what it’s like to be skinny unless they’ve been in your shoes already. No one realizes how desperate you are to gain weight – how being thin affects your whole self esteem and confidence – how painfully aware you are of being skinny at all times, and how uncomfortable it makes you feel.

That was my experience for a long time.

And in my search for information on healthy weight gain, and how to gain muscle fast, I hit a lot of dead ends, and wandered down a lot of blind alleys.

However, I eventually reached a turning point and managed to gain weight quickly.

These 8 steps you’re about to learn were the key to my success and transformation. You’ll want to follow these in the order they are presented, and make sure you apply them all.

So here are my 8 steps to gain weight fast if you’re skinny and desperate to put on weight:

8 STEPS TO GAIN WEIGHT FAST:

Step 1: Calculate Your Daily Calorie Needs

You can’t manage what you don’t measure. That’s a fact. So you need to get totally clear upfront how many calories you need to be eating each day to gain weight. Far too often guys tell me that they eat ‘a lot’, but when asked, they don’t really know how many calories they’re consuming or even how many they need to gain muscle mass.

Step 2: Get The Right Foods

The foods you eat are the raw ingredients your body needs to both sustain itself and to put on weight. Plain and simple. So if you eat crap, you’ll get crap results.

So, a good weight gain or muscle gain diet will focus mainly on eating plenty of clean, nutrient-dense whole foods. Examples are lean meat, eggs, wholewheat pasta, wholegrain bread, beans, nuts, fruits and vegetables.

This also means getting rid of the the “temptation foods”, that might taste really good but have little nutritional value and don’t help you gain healthy weight. Examples of foods to chuck out or avoid are ice cream, sodas, frozen desserts.

Step 3: Plan When You’re Going To Eat

Like the old saying goes, “Failing to plan is planning to fail”.

Now that you’re going to be eating more, you’ll want to spread these foods into more than just 3 meals a day. Ideally, that means eating each and every 3 hours. So have a think about when you wake up most days and when you go to bed. Then figure out how many weight gain meals you’re going to fit into your waking day.

Step 4: Arrange Easy Access To Weights

This is pretty straightforward and obvious. But you’d be surprised how many get it wrong and fail as a result. You want to make it as easy as possible for yourself to train to gain weight. And in order to gain weight fast – and to gain healthy weight in the form of muscle – you need to lift weights.

So make sure your gym is either really close to where you work, just round the corner from where you live, or somewhere in-between the two. This makes it easier to train when things get busy, so you don’t come up withe excuses for not working out.

Step 5: Find A Proven Workout Plan

Don’t try and ‘guess’ your way to more weight. Find a weight gain program that has worked for someone else. Then follow it exactly.

Step 6: Lift Weights In A Way That Encourages Muscle Growth

The way you lift weights directly impacts your ability to gain muscle fast. High reps or low reps, heavy or light? Legs first or chest first? Shoulders or back? How long should you spend in the gym?
Again, don’t leave yourself guessing. Follow a workout plan that’s specifically designed for skinny guys.

Step 7: Recover Properly Between Training Sessions

For skinny guys, this typically means giving yourself at least 48 hours rest between training sessions. So, forget about showing up at the gym every day of the week.

Step 8: Stay Focused, Committed and Motivated to Gain Weight

Perhaps more important than all the previous steps is your emotional commitment to a program. You need to find a way to stay committed and totally focused on your goal to gain weight fast. And not let anything get in the way your success. It’s only when you connect one successful week onto another, then another, and another that you will successfully gain weight quickly.

Admittedly, we’ve not been able to go into massive detail about each of these steps just yet. But this should give you a good starting point and outline of the steps you need to follow to gain weight fast.

Trying to gain weight and muscle can seem impossible when you’re skinny.

No matter how much you try to eat, or how many muscle-getting gym sessions you squeeze into your week, your muscles refuse to grow and the scales refuse to budge.

So what’s going on here?

Should you just give up on weight and muscle gaining, and accept looking like a toothpick for the rest of your life? Are you doomed to people commenting on and teasing you about being thin?

Well thankfully, no.

There is a way to gain muscle fast as a skinny guy. And all you need to achieve healthy weight gain is to make a few small “tweaks” and changes in your approach. That’s what we’re going to get into in just a moment.

But just before we do, let’s take a quick peek at the typical situation most of us skinny guys find ourselves in:

If you’re tired of being skinny, and you’ve been thin your entire life, then you probably have what’s called an ‘Ectomorph’ body type. And the Ectomorph faces some unique challenges in life. We tend to have thin wrists and thin ankles.

Our metabolism is faster than normal – meaning we burn up energy more quickly than other body types. And we have a dominance of what are known as ‘slow twitch’ muscle fibers, that have less growth potential than the ‘fast twitch’ muscle fibers found in higher concentrations in the other body types.

And for this reason we struggle with gaining weight. We may work out regularly, lifting weights, but we can’t seem to gain muscle mass. Or maybe we notice a small change, but nothing significant. And this gets even more irritating when we see other guys in the gym working out only half as much, wasting time chatting to their buddies, who manage to gain muscle and increase their size really easily.

If you can relate to any of this, then the “tweaks” you’re about to read will be of enormous value to you in your efforts to gain weight and muscle.

4 “SKINNY GUY TWEAKS” TO GAIN WEIGHT AND MUSCLE:

1. Count Calories

Most guys who want to gain weight tell me they eat A LOT. They tell me they eat “all the time”. But when I go a step further and ask them specifically how many calories they’re aiming for each day, very few of them know.

And this is the big distinction you need to make as part of your muscle gain diet. So, instead of guessing your way forward, take the time to actually calculate your daily calorie needs (based on your current weight), and then make sure you track your progress each day.

This process doesn’t need to be complicated. You just need a system in place to track your calorie consumption.

2. Don’t Train Too Often

It’s a common complaint amongst skinny guys: “I lift every day and never gain weight”.

Unfortunately, too many skinny guys see the workout plans in fitness magazines and try using them to gain weight and muscle. And these plans often suggest training 4, 5, sometimes even 6 days a week.

But for the skinny guy who want to put on healthy weight and muscle, this is just way too much. It’s overkill, and it can seriously hurt your ability to gain muscle mass. Your muscle growth and adaptation happens in the recovery time between training sessions. And you’ll typically need at least 48 hours off between workouts to maximize your weight and muscle gaining efforts.

3. Remember To Eat Regularly

In addition to counting calories as part of a muscle gain diet, the skinny guy also needs to eat more than the usual ‘3-meals-a-day’. Instead, planning to eat every 3 hours of your waking day will help keep our body supplied with all the nutrients and calories it needs to gain muscle mass and support healthy weight gain.

4. Follow A Proven Weight Gain Program

Don’t try to reinvent the wheel. There’s no need for it when others have done the hard work and paved the way for you already. And even though it might seem like there’s no information on how to gain weight for skinny guys, trust me, it does exist. Yes, most information IS geared towards people wanting to lose pounds and burn off fat – and I’m NOT suggesting you follow those workout plans. That’s a recipe for disaster.

Just identify someone who has figured out what you need to know, managed to gain weight and muscle in the same way you want to, and commit yourself to following their plan. After all, your ability to gain weight build muscle is important right? So, you owe it to yourself to make it happen.

I hope these 4 tips have been useful to you. Put them into action for yourself and let me know how you get on.

Is healthy weight gain even possible when you’re skinny?

If you’re skinny, and you’ve been thin all your life, then this probably isn’t the first time you’ve thought about gaining weight. You’ve probably tried various ways to gain weight already. Maybe you’ve attempted to eat more. Perhaps you’ve eaten a bunch of junk foods. Or maybe you’ve even invested in load of weight gain supplements too.

Whatever the case, these efforts have failed to give you the muscle or weight gains you want. Your fast metabolism has burned through these calories like a hot knife through butter. And like most skinny guys who’ve gone before you, you’re left thinking, “Will anything help me gain weight? Or am I stuck being skinny for the rest of my life?”

While the whole world seems fixated on healthy weight loss methods, wouldn’t you love to learn some weight gain tips that show you how to put on weight without being unhealthy?

Wouldn’t it be great to bypass all the steroids, the dodgy supplements and junk foods, and successfully gain weight in a way that keeps the fat off your belly and keeps your insides healthy?

Well, the good news is that you can.

It all just comes down to a few basic principles you need to stick to in order to achieve healthy weight gain.

And so here we’re going to cover 4 essential approaches for achieving healthy weight gain when you’re skinny. Include these in your plans to gain weight, and you’ll significantly boost your ability to not only put on weight, but to do so in a way that is healthy, natural and affordable too.

4 HEALTHY WEIGHT GAIN TIPS:

1. Exercise

Some skinny guys are afraid to do any exercise, fearing they will lose even more weight than they have right now. They fear that physical activity will burn up even more calories and make them look even thinner. So they focus all their efforts to gain weight on eating plenty of food, and moving around as little as possible.

More often than not, this approach doesn’t work. And if they do put on weight, it’s more likely to be in the form of fat than healthy weight.

Instead, if you adapt your approach to include lifting weights, and making your muscles increase in size and weight, healthy weight gain will be easier to achieve. Firstly, the weight you gain will be in the form of muscle, not fat. And secondly, the weight will be distributed more evenly throughout your body, whereas fat tends to accumulate more around the stomach in guys.

2. Eat Clean, Healthy, Whole Foods

Instead of eating junk food, aim to eat mainly nutrient-dense whole foods. These include fruits, vegetables, nuts, lean meats, eggs and fish. This is superb food to gain weight, because it offers your body the raw ingredients and building blocks it needs to gain muscle mass. And at the same time, it’s low on the unhealthy fats that your body doesn’t really need.

3. Train Yourself to Eat More

When looking at diets to gain weight, you might get freaked out at first by the amount of calories you need to consume each day – because it’s likely to be much more than you’re eating right now.

But the answer to this is simple.

You just need to build up your appetite gradually. Sure, your stomach might not be used to eating more than 3,000 calories per day. However, after a little bit of practice you’ll start to find it easy.

And the next tip will make this even easier…

4. Eat Every 3 Hours

This weight gain tip is an important one. When you increase your daily intake of calories, it’s a good idea to increase how many meals you’re eating too. That’s because your body can only deal with a certain amount of food at a time. Go beyond that amount, and it won’t be stored as healthy weight.

So, the guideline to “eat every 3 hours” means quite simply to make sure you eat at 3-hour intervals during your waking day. For most guys, this will mean between 5 and 7 meals per day. And this method will help give your body a continual supply of nutrients and fuel to help build healthy muscle and weight.

And how quickly can you expect to start seeing results?

Well, when combined with an effective weight gain training program, about 5 pounds of healthy weight gain per month is very doable. Of course, a lot will depend on the effort you put in and how closely you stick to the program.

But just know this: No matter how skinny you are, or how difficult it seems to gain weight no matter what you try, healthy weight gain is still very achievable.

You just need a proven plan, and the motivation to stick with it.