I really would like to know whether it is more difficult for a fat person to lose weight or for a skinny person to gain weight.
Everybody has an advice to give those that are trying to lose weight (cardio, diet, gym etc. etc.) which basically are all correct (click here to learn how to lose fat), but not many (actually very few) can give some good advice on how to gain weight!
Ectomorph Body Type
Unfortunately there are many factors that can help or prevent a person to lose or gain weight, and they're often very hard to control to "invert the path".
There are three body types:
All you need to know for the moment is that the ectomorph is the body type that has a natural difficulty to gain weight.
Ectomorphs are the typical skinny guys that, no matter how much they eat, have a fast metabolism and burn calories faster than others.
They always have the tendency to be skinny, and many of the "how to gain weight" advices don't work for them.
Well, here is the good news.
I gained weight, although I've always thought that I could never put a pound on, and I am going to tell you how to do, because trust me...
...if I could, YOU can.
How to Gain Weight, Let's Get to the Point
So this is how I did, it worked for me and even if I don't claim it to be the best way...it certainly made me gain weight fast...20 pounds in something like 6 or 7 months.
Someone could object that it's not so much, but people that find it hard to gain weight would probably realize that it's a great improvement.
My solution was a mix between diet and exercise, that's all.
Easy to understand, hard to do.
Consume More Calories
At the end of the day, there is one basic rule. The more calories you consume the more you can hope to gain weight. If you end each day with a calorie surplus, trust that you will gain weight soon.
Calories Consumed > Calories Burned = Weight Gain
The equation is very immediate: make sure that you consume more calories than you burn.
Try to eat more to consume more calories, but be careful to what you eat. Some people think that eating junk food rich of calories will speed up the process, but I strongly recommend to avoid that road.
Eat healthy food, this should always apply no matter what your goal is.
Junk food is dangerous, plus will make you fat, and once you have a layer of fat on top of your muscle....losing it can be as hard as gaining weight. So you are going to face a double challenge.
It's already a hard work to gain weight, save yourself the work of losing fat afterwards.
My best advice can be summarized with something like:
- Eat more (healthy food): at the beginning you feel full immediately, but your stomach is elastic, and the more you eat the more it stretches. If you get used to eat one more bite when you're full, after a few days/weeks you'll notice that you'll need more food to fill it up. You are just getting used to eat more.
- Eat more frequently: have some healthy snacks here and there. Use any chance you have to consume more calories.
- Use supplements: weight gainers can provide a good shot of calories between meals.
I simply couldn't get enough calories with food.
Yeah I tried to eat more, and I succeeded, but there is always a limit. I just can't eat double portions.
I got to a point where eating became a pain and that's no good.
So I decided to start supplementing my diet with weight gainers or energy drinks like the Ensure Plus.
That was probably what helped me the most...355 calories in 235 mL is a great deal, plus they taste good.
If you want to see how to gain weight fast, try the Ensure Plus and you won't be disappointed.
Drink it between meals, it's like adding an extra meal here and there during the day.
The More Calories the Better? NO!
So far it seems easy to gain weight fast. But you also have to keep in mind this...
You have to exercise at the same time to turn those extra calories into muscle to make sure you still maintain a lean body.
But still, there is a limit. More calories is good, too many is bad.
I've seen it so many times...
Friends that eat like animals, take supplements 3 times a day...they basically end the day with a calorie surplus of 1,500 calories...
That is insane!!
Oh yeah, the put on weight fast, you see them changing week by week, but there is only one side effect: 50% of the weight gain is fat...BELLY FAT! This is how you're going to look like after months...
It just looks bad, let me tell you.
If you don't care, go ahead, you gain weight and fat 100%.
But the purpose of this site is to help you build muscle, and I assume that you want to gain weight in muscle instead of fat, right?
When they ask me how to gain weight effectively, here are 3 steps that I highly recommend:
- Determine how many calories you need to maintain your body weight. Remember, no one can tell you that...you and only you know how your body works.
- Consume a maximum of 500 calories on top of that. If you add more expect to get fatter even if you do lots of exercise.
- Exercise regularly, I suggest compound exercises because they activate more muscle groups at the same time.
- Don't do too much cardio. Cardio is good for those that want to burn fat, not for us. Have you ever seen a marathon runner that is not skinny? Read Too Much Cardio Equals No Muscle Gains from my blog to learn more.
This is how to gain weight based on my personal experience. That's the first time that something worked after years of frustration, and I believe that if it worked for me it can definitely work for any one.
Do you have other ideas or good suggestions on how to gain weight?
How did YOU gain weight? Please share...we want to know!!!
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