But your body and muscles need enough rest after a rigorous workout session. We all know that proper diet and workouts are essential to building men’s stamina, strength, and weight. Although heavy weight lifting builds muscles, it might get tiring if you overdo it. You can also consume snacks such as granola bars, bananas, and peanut butter dense in calories and nutrients. Make sure you take a rest in between sessions, and instead of working on all muscle groups in one day, keep rotating between them. Encourages muscles to grow stronger and larger over time. This consistent effort will help you build lean muscle, rather Be an easy way to increase protein intake without feeling overly full. In Australia, around 75% of men and 60% of women are carrying too much body fat and 25% of children are overweight or obese. To make sure that your meals are valuable, be sure that you’re getting a balance of nutrients without overdoing sodium, sugar, and saturated fat.” “To cook healthy meals, you need the right ingredients and kitchen tools on hand. Protein-rich foods include quinoa, edamame, beans, seeds, nuts, eggs, yogurt, cheese, tofu, lentil pasta, poultry, fish, and meat.” “Eating protein-rich foods at every meal, especially breakfast, can help shave extra pounds. Eat Enough Protein However, it’s essential to focus on nutrient-dense foods rather than unhealthy junk foods. If you are serious about putting on lean muscle mass you should consume an above average share of your calories from protein. You should aim to eat at least 0.7 to 1 gram of protein per pound of body weight if you are trying to build body mass. Some people also supplement their meals with high protein weight gainer shakes. Processed junk foods can help you put on belly fat rather than lean muscle mass. If you’re performing strength training workouts, a portion of that extra weight should come from lean muscle mass instead of fat alone. To gain weight quickly, you’ll need to identify your caloric maintenance needs and then ingest a certain number of calories above that each and every day. A small, protein-rich snack like cottage cheese or a peanut butter sandwich can help with overnight muscle recovery and weight gain. It is important to maintain an optimum body weight so that your body can fight against infections and diseases.Knowing about the right foods is the most essential part of any how to gain weight in 1 month guide.For the 180-pounder, this means 270 grams per day at the outset and a bare minimum of 180 grams daily thereafter.These include food items that are oily, smooth, dense, heavy and grounding, and are sweet, sour and salty, such as walnuts, avocados, bananas, milk, root vegetables, coconuts, nuts, seeds and oils.This means that each day the calories you take in are more than those your body uses up.While men generally need an average of 2,500 calories daily and women require 2,000, it is still wise to accurately assess your individual caloric need (5). And while weight gain gets a bad rap in many circles, there are legitimate reasons to add weight! Wondering how to include the foods in this article in your meals? So how can you incorporate bananas into your journey to gain weight? The hours between when you step through your gym’s doors are when muscle is built back bigger and stronger. Remember, though, that your training is only as effective as your recovery. Training on a bulk affords you the luxury of increasing your volume to make more gains, but that isn’t the only avenue to cannonball delts or carved hamstrings. If you do want to leave a cardio session in your training plan, pick something low-impact and with limited eccentric tension, like cycling or swimming. Recovery Static stretching, which is a popular warm up method, can actually decrease your workout performance, which is why it’s not recommended (42). The best way to warm up is through dynamic stretching, followed by light weight before using heavier weight on big lifts. Warming up is critical to preparing your muscles for your workout so that you don’t get injured. Having a spotter is beneficial for your safety, but a spotter also allows you to push yourself on weight. If you don’t have access to heavy weight, this is an excellent tool to utilize. This article will show you how a skinny person can gain weight. Minerals, and healthy fats for a more sustainable and beneficial approach. Protein, carbs, and healthy fats. Sources to ensure you gain weight in a balanced way. While men generally need an average of 2,500 calories daily and women require 2,000, it is still wise to accurately assess your individual caloric need (5). And lunges, where one leg is positioned forward with the knee bent, is a resistance exercise that can help strengthen muscles involved in the movement. Squat exercise helps build firmer muscle in your butt and legs, especially your quadriceps. How John Hansen Adjusted His Training to Win the Masters Trophy Over 60 When done in a smart, healthful way, many of the same basic principles apply to both gaining and losing weight.Sources to ensure you gain weight in a balanced way.If you use more energy than you consume, you will lose weight.Some people want to add some little fat or muscle to look and feel better.Try to incorporate a source of protein in every meal andThis will help determine the cause of weight loss to treat the root cause effectively.This may be the case for some people, but for many, weight gain is determined by several factors that go beyond metabolism, diet, and even exercise. Some women are naturally thinner than others, but certain health conditions can also cause it. It’s still possible and vital for health and strength. Adjust the below 3300-calorie meal plan according to your metabolism and activity level for best results. Carbs are just as important as protein. Healthy Weight Gain Protein synthesis is when protein is produced to repair damaged muscle tissue from exercise, and it’s an important process for muscle growth to take place. Whole foods are more nutrient-dense than processed foods, so they will contain more of what your body needs to function optimally and build muscle. This allows for greater gains in strength, muscle mass, and athleticism. Since muscle soreness can peak two days post-exercise, a good rule of thumb is to rest at least 48 hours before working the same muscle group again (9). However, contrary to many popular belief, studies show that you only need 0.82 grams of protein per pound of bodyweight for maximal muscle growth (8). As discussed before, a good workout session is essential in building muscles. A cardio workout is a perfect option when you want to lose weight. Make sure you don’t overdo anything since it may pull muscles. Pairing it with creamed spinach makes a light meal that is high in calories and flavor. Both olive oil and coconut oil is very high in calories, containing 120 calories per tablespoon. One egg may contain anywhere between only 55 and 88 calories, depending on size (10). A 2014 article established that changing the exercises up is more effective than your loading scheme, which is your exercise intensity and volume (45). After about 4-6 weeks though, switching the exercises up will keep you progressing. Doing too much volume is harmful to your muscles, joints, tendons and overall progress. Dairy, legumes, and plant-based proteins like tofu and tempeh. Winter Comfort Food to Create a Festive Mood at Home Still, remember that other non-food factors like your genes, the amount of sleep, certain medications, and drugs may still have a confounding influence. Adding weight, just like losing weight, is no walk in the park. Taking creatine in monohydrate, ethyl ester or any other form can help you gain up to 10 pounds of lean muscle, boost your strength in the gym by 10% and produce a significantly greater pump during your workout, all with zero side effects, in just a few weeks. The answer isn’t to get less sleep but rather to eat the proper foods immediately before bedtime. With no food available, the body goes to your muscle fibers for amino acids to fuel your brain. It’s critical to delivering creatine to the muscles (see Rule 9) and increases muscle protein synthesis, one of the major processes by which muscle fibers grow. Abs and Core ExercisesArm ExercisesBack ExercisesChest ExercisesLeg ExercisesShoulder Exercises When you are underweight, your focus should be on gaining muscle mass and subcutaneous fat in the right proportion. Besides being calorie-dense, they help promote lean muscle growth (if you work out) and healthy cholesterol levels, and help your body store vitamins, according to the International Sports Sciences Association. Carbs are an essential part of any diet, including when you’re trying to gain weight. Adding muscle is absolutely about mastering your caloric intake, but you also need to dial in your workouts as tightly as your macronutrients. That’s what most fresh-faced trainees hear when they ask the big guy in the weight room how to move up a couple shirt sizes. The Center is an educational entity that exists to provide adolescents of all genders with carefully researched health information, health education programs, and community spaces. Clinical specialists and subject matter experts review and edit each guide, reinforcing our commitment to high-quality, factual, scientifically accurate health information for young people. For example, "exercise more" is not specific.So, limit highly processed foods, added sugar, and saturated and trans fats as found in chips, fried food, and packaged snacks.These foods provide essential vitamins, minerals, and healthy fatsCline Medical Group and Dr. Cline can help you craft a plan that focuses on nutrition, muscle building, and recovery.The protein in eggs contributes to building muscle mass, whereas the fat provides energy. Through the combination of these 13 essential tips that you can apply in your daily life, you can go through a fruitful journey to gain weight when it comes to how to gain weight for females. Finding the right ways to gain weight as far as women are concerned could be a tough nut to crack, but it is possible through the right approach and attitude. Find your way to stay patient and consistent in the healthy calorie surplus. If there are females who want to put on weight, they should muster the courage to sleep for 7-9 hours daily so that their bodies will be able to recover and repair well which can help in their weight gain efforts. Real, whole foods can provide all the calories and nutrients you need — supplements are for convenience.Certain foods and drinks that lessen appetite and those with no nutritional value should be avoided.Consume the energy-dense foods and muscle-building protein before you eat the other food on your plate.Because it’s an animal protein, it has all the essential amino acids, including high amounts of leucine which initiate protein synthesis (15, 16).On the other hand, if you lift weights, your body will build muscle and the extra calories you consume will go toward those muscles.So if you add just one serving to two meals and one snack each day and you’ve increased your daily intake by 600 calories.While a well-structured diet plan is essential for weight gain, exercise ensures that the weight you gain is muscle, not just fat. If you struggle to gain weight despite following these strategies, you should consult a healthcare professional for a structured plan. Building lean muscle is an important part of weight gain goals. This can prevent hunger and keep you feeling more energetic throughout the day as you supply your body with additional calories (13). That’s because losing weight isn’t necessarily the problem, it’s keeping it off longer term that is difficult. Popular media is full of fad diets and magic weight loss potions endorsed by celebrities and supported by personal success stories. It’s hard to go a day without seeing or hearing about 'the answer to' or a 'miracle' weight-loss solution. That said, you can also try the above listed dietary tips to regain your lost pounds in a healthy manner. Losing weight without any discernible reason is usually symptomatic of an underlying condition that needs to be diagnosed and treated for you to regain your health. It’s important to take steps to maintain a healthy body weight. It takes hours of exercise and patience to lose weight, but what if you lose your extra pounds without sweating them out? Dehydration can also cause your muscles to lose volume, which can make them appear flat and small (35). The more hydrated your body is, the better performance and recovery you’ll have in the gym (34). On top of this, carbs help spike insulin which is one of the most anabolic hormones in the human body. This will make it easier to consume those extra calories without making yourself feel sick. And just like how people trying to lose weight must be careful about what they eat, so should you. In essence, it’s the minimal energy requirement for your body just to function. If you’re underweight, you may have a high metabolism. But if you’re among the 1.4 percent of American adults aged 20 and over who are underweight, you’ll want to pay attention. Dieters with such a mentality are less likely to overeat loose calories and therefore, will be able to stay within a recommended caloric intake. Consume mini-meals (max five to six) of nutrient-dense superfoods, instead of large two or three-course meals. The purpose of this guide is to list out 13 of the most time-tested and slightly toned-down strategies that will help females add healthy weight with ease in a manner that is long-lasting. In fact, for some women, gaining weight can be a hurdle, whether it is because of a health condition, a fast metabolism or they want a combined extra few pounds. However, the main health objective must be to reach a healthy weight level to afford a good general health condition, independently of the goal. If you have been on crash diets for several years or finding it difficult, seek help from a dietitian. Small imbalances over long periods of time can cause you to become overweight or obese. If you use more energy than you consume, you will lose weight. To maintain a stable weight, your energy (kilojoule) intake needs to equal the energy you use. That's why it's more important to be able to maintain weight loss. There are too many vitamins and minerals that play a key role in your body for us to go over here, but it’s vital that you’re getting a good amount of vitamins and nutrients through your diet. Whether you want to gain fat or lose muscle, you need to know which way your weight is trending. As we said, it’s not enough to guess how much you’re putting in your body — you need to be exact, and only a food scale will accomplish that. His expertise in Diabetes ensures personalised guidance for overall health. Discover top-tier diabetes care with BeatO’s Chief Clinical Officer,Dr. Try out BeatO smartglucometerkit, affordable and easy to use. Beato App does not claim responsibility for this information. Cattle shrink actually causes the cow’s muscle tissue to get smaller, hence the name.This increase in blood flow to your muscles has been shown to increase muscle protein synthesis and decrease muscle degeneration (27).It has butter and whole wheat bread that are some of the foods that help you gain weight.It takes hours of exercise and patience to lose weight, but what if you lose your extra pounds without sweating them out?To do that, you'll need to burn about 500 to 750 calories more than you take in each day.Periodization is a training principle that puts you through different training phases.Whether it’s a high metabolism, a medical condition, or simply genetics, putting on weight in a healthy way can be challenging. The fruit is soft, creamy, and smooth and is packed with more fat than almost all other fruits. Push-ups can help add some muscles to your arms and shoulders. It is possible if exercise is a part of a more comprehensive holistic plan. Make small, achievable changes to your lifestyle Rapid, intentional weight gain isn’t as popular as weight loss, but should be approached with as much dutiful attention and care if you want to gain weight safely. Cooking with oils and putting condiments on your food is a great way to sneak extra calories into your meal without making you feel overly full. Nutritional contents vary significantly between brands, with some mass gainers offering in excess of 1,000 calories per serving. Your body burns calories constantly, from the moment you wake until you rest your head on your pillow at night (and even while you’re sleeping). Some studies have shown that liquid-based caloric intake leads to more substantial acute weight gain than solid food exclusively, but these results haven’t been measured over the long term. She said that these patients may find it difficult to eat most solid foods, since nausea is often a side effect of treatment. She works on weight gain with several clients, some of whom have cancer. “A better way is to add healthy fats, things like avocado, yogurt and cheese, full-fat dairy or plain Greek yogurt.” “Donuts and chocolate, you could gain weight that way ... But just like people trying to maintain or lose weight, people who want or need to add weight should stay away from focusing on calories only, experts said. You can start with 90 pounds and then increase progressively to 150, giving you a weight boost of five pounds. This process helps make your muscles more extensive and more robust. It has all the essential nutrients that keep you energized when taken in the required amounts throughout the day. Several reasons make men underweight, and there might be some underlying issues. That being said, you’ll need to eat an excess amount of calories to get muscular.Include 3-5 grams of creatine with your pre- and postworkout shakes.It’s imperative that when you are trying to build muscle, carbs are a main source of your total daily calories.Having established this number, you should be aware that an ideal surplus should be approximately 200 – 400 calories per day.With a few changes, you can gradually reach a healthy weight.These products are not intended to diagnose, treat, cure, or prevent any disease.Blend up smoothies or shakes using full-fat dairy or plant-based milk alternatives, Greek yoghurt, fresh or frozen fruits, nut butter, and seeds for a protein- and nutrient-rich beverage.There are many reasons you may not be at your goal weight.In contrast, there are also others who watch their diet yet find it difficult to lose weight.You may eat too much without knowing it. Take any food out of your cabinet and look at the serving size — we’ll use peanut butter for this example — and eyeball one two-tablespoon (32-gram) serving into one bowl. Another lesser-known option is Chronometer, which some believe offers more accurate food entries. First, you’ll want to find a way to log your calorie and macro intake, such as a calorie-tracking app. How you distribute these macros is up to you and your personal trainer/nutritionist and your specific muscle-building goal. But if you can fit that number into three-squared meals, then go for it. Strategies for successFind resources to help you lose or gain weight safely and effectively. You can also ask your health care provider for resources to support a healthy weight. Do you eat sugary foods because that's what you buy for your kids? If you are not at a healthy weight, even modest weight loss can help improve your blood pressure, cholesterol, and blood sugar levels. If you find that you get full very quickly, try eating smaller meals more often — making sure you have access to nutritious snacks throughout the day can help achieve this. Next, we’ll provide six tips for gaining weight in a healthy way. Your weight and body composition are influenced by how much energy you use throughout the day and how much energy you consume through food and drinks. Some teenagers have difficulty keeping up with the energy needs of their bodies and, as a result, may be underweight. Don’t store it while it’s still hot. Keeping cooked chicken in the fridge longer than three days is risky, so use your freezer for leftovers. In addition, making sure hay stays dry and mold-free is an important step to safeguarding your cow’s health. In addition, common cattle parasites can directly reduce cattle weight — young calves, in particular, are susceptible to this. The right choices help you pack on the pounds and keep them there, from weaning stages to market weight. To cattle farmers, every pound of beef is precious, especially when you’re raising cattle without hormones or antibiotics. Your muscles grow when they’re resting and recovering, not when they’re being worked. Protein is the building block of muscle, and you need to consume an adequate amount of it to maximize muscle growth and support recovery. Research from 2012 shows that these movements will give you the bulk of your muscle growth and should take up the vast majority of your workout regimen (5). You want to be wary not to use too much volume though, or you risk overtraining. There are high chances of developing health-related complications if you are underweight. Since the unused muscles tend to accumulate more mass, rotate the workout between several muscle groups. Sleep is yet another critical factor that affects the health of your body. Make sure not to work the same muscles daily and keep rotating the muscles for even mass distribution. The result is that you will gain a little over 1 pound per week. But red meat also contains both leucine and creatine. It turns out that meat is a rich source of heme-iron, the iron that we get from animal sources, and more bioavailable. Once you notice even a slight muscle gain in your body, you will stick to the routine more efficiently.Compound lifts are multi-joint movements, such as squats and bench press, that work multiple muscles and target the larger muscles in your body.After about 4-6 weeks though, switching the exercises up will keep you progressing.So how do you walk the line between eating for muscle growth and avoiding eating too much?You can drizzle olive oil on your meals, add nut butter to your smoothies, or just munch on a handful of trail mix between meals.Aim for 1.0–1.5 grams of protein per pound of body weight.So what are some of the reasons why people would want to add weight?Working with a dietitian can help with the transition to weight maintenance. Progressive overload, and targeting different muscle groups will help you build lean Meditation, or deep breathing can help manage stress effectively. Meals more frequently throughout the day. I advise them to chew slowly, swallow only when the food is all chewed up, and repeat. “I have my clients learn how to choose foods they like, really taste each morsel going into their mouths, and chew deliberately. We spoke with nutritionists, registered dietitians, personal trainers, and other experts to give you the most effective and practical tips for weight loss. Fuel your body with the right kind of food and it will help you in your endeavours to become stronger, leaner and faster,” remarks Omkar Sapate, Fitness Trainer and Co-founder of Lean Culture. Some people who want to put on muscle mass try to avoid cario, but cardiovascular exercises are vital to create a stronger heart and lungs. Trying to look big on the first day is a great way to pull a muscle or worse, and this can ultimately curtail your exercise routine for an extended period of time. Carbohydrates & protein have 4 calories per gram, whereas fat has 9 calories per gram. Many of the cheapest calories are also the most addictive and least healthy. But you want to make sure you are eating the right kind of calories. A 500-calorie excess, or surplus, should net you about an extra pound on the scale every week (since a pound of body fat equals 3,500 calories). So, barring certain medical conditions, if you find yourself gaining weight (or want to put on weight quickly), it’s because you’re in a net positive energy balance, period. If you’re trying to gain weight fast — whether for sports or a desire to bulk up into a new shirt size — you need to know how to do so safely and effectively. Body mass index (BMI) is a measurement that can show you if you're a healthy weight. For smart weight gain, you need the nutrient power of all the food groups. Read on for tips on how to gain weight without gaining excess fat in your belly (and elsewhere). If you don’t get proper nutrition and exercise while you try to gain some weight, you run the risk of adding belly fat. In other words, you would want to eat more foods that are more calorie dense. When applied in reverse, the concept of calorie density can be used to gain weight. An extra scoop (or tub) of ice cream at night can feel like no big deal, since you’re trying to gain weight anyway. Fats have a positive effect on your testosterone, and therefore can help increase your muscle mass (32). Although cutting out carbohydrates may help you lose weight temporarily, your testosterone, energy, and muscle growth takes a toll (31). Carbs are your body’s primary source of energy and replace the muscle glycogen in your muscles once they’ve been depleted (30). If you exercise more while trying to gain weight, then you have to also add the calories burned during those workouts to your total calorie load. People who are looking to gain weight slowly should typically consume an additional 300 to 500 calories per day, while people looking to gain weight fast should consume an additional 700 to 1,000 calories daily. The general rule of weight gain is you have to eat more calories than you consume. Making every calorie count by filling it with the right amounts of macronutrients, with at least 35% of it being protein, is the best way to gain healthy weight,” says Ananth Prabhala, Founder of Aquatein. “To gain weight and build lean muscle mass, you must include a protein source in every meal you consume. Running water should not be excessive for the time-consuming food by females trying to weight and staying hydrated other times. Enhance the calorie content of your meals by adding extra toppings or mix-ins. Blend up smoothies or shakes using full-fat dairy or plant-based milk alternatives, Greek yoghurt, fresh or frozen fruits, nut butter, and seeds for a protein- and nutrient-rich beverage. Opt for strength training exercises and calisthenics for beginners. Some of the best protein sources are meat, eggs, Greek yogurt, protein powder, and tofu (2). When it comes to gaining weight with a fast metabolism, the approaches for men differ slightly. The best foods to eat to gain weight help you create and maintain a calorie surplus. In other words, you’ll burn more calories — thereby keeping body fat down — just by eating protein (to an extent). What a lot of people don’t realize when it comes to a healthy diet for weight gain is that it’s about quality over quantity. On average, you want to be eating just 200 calories (so, less than a pack of skittles) above your total daily energy expenditure (how many calories you burn in a day). Resorting to quick hacks and adopting unhealthy eating habits may make you plump quickly, but will undermine your body function and vitality. The recommended dietary intake of protein is 0.36 grams per pound of body weight in a day. For decades, milk has been utilized for gaining muscle mass and healthy bone structure, owing to its composition. A lot of people think a plant based diet means saying goodbye to protein forever.“Snacks can really make a difference for people as they’re trying to gain weight — it can really be a game-changer,” she says.When you’re focusing on gaining muscle, you want the weight to be heavy, but not too heavy.They could be a healthier way of gaining weight.Introduction Tired of wondering what to eat every day and struggling with weight loss?Through the combination of these 13 essential tips that you can apply in your daily life, you can go through a fruitful journey to gain weight when it comes to how to gain weight for females. The Nutrition Experts Living underweight may lead to many health issues and impact your quality of life. But for many, the real challenge is gaining weight. It’s common to connect dieting with weight loss. Instead, focus on whole foods that offer vitamins, Well, it turns out that regular consumption of red meat is one of the contributory factors. The crop is versatile and has many dietary uses. If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, start using the BetterMe app and overhaul your entire life! Utilize a calorie calculator to determine your individual needs, and make room for calorie-dense snacks or an extra serving during meals. This phase continues to employ a four-day split, but bodyparts are paired differently—namely, chest and back are trained on the same day (Day 1), as are biceps and triceps (Day 4). Rep ranges move up to for most exercises, which is ideal for promoting muscle hypertrophy (growth). This helps ensure that you’re fresh when doing your heaviest compound exercises. You’ll do 11 sets total for large muscle groups (the one exception being shoulders, for which you’ll do 15) and train each bodypart once a week. Hashmi founded the nonprofit organization SelfPrinciple.org to provide accessible and accurate health, nutrition, and wellness information to the public. It’s not easy to get everything you need in a day, so nutritionally rich snacks can help fill that gap while also making you feel more full and satisfied.” We are snacking more than ever, so it’s best to choose snacks with benefits, like almond butter and a sliced apple or Greek yogurt topped with fruit and a high fiber cereal. Finding the right tools can make a big difference in your weight loss journey. — Lauren Manganiello, RD, CSSD, a board-certified sports nutritionist and registered dietitian in private practice on Long Island, New York There’s no reason that your relationship with food can’t be pleasurable.” Remember, understanding what a healthy diet plan for weight gain is, is the first step toward reaching your goals safely. A healthy diet plan for weight gain is balanced. Rice and pasta are staples in any healthy diet plan to gain weight. To gain weight, your body needs to take in more calories than it burns. You’ll have an excellent blueprint for a healthy weight gain diet plan that’s practical and effective. When it comes to muscle-building, though, they’re an important part of your nutrition plan. Carbs often get a bad rap, and there are many types of diets dedicated to helping you avoid them (ketogenic, carnivore, and Atkins, to name a few). This is a popular urban legend among gym bros, but there’s limited proof that it’s real. Although it’s not given much emphasis, adding some creativity to your daily menu can go a long way on your weight gain journey. This may be the case for some people, but for many, weight gain is determined by several factors that go beyond metabolism, diet, and even exercise. Body imageCreating a positive body image through healthy eating habits. In contrast, there are also others who watch their diet yet find it difficult to lose weight. Eating well and being physically active contribute to healthy growth in childhood and good health throughout life. What you should know about popular dietsHow to evaluate claims made by weight-loss products and diets. Resources for food assistance in everyday situations, as well as before, during, and after emergencies and disasters. Consider looking up your local community resources, such as food pantries, farmers markets, parks and recreation, and trails. Consume food rich in proteins such as lean meats, soy, legumes, nuts, steak, protein bars, full-fat yogurt, beans, and cheese to boost your protein intake. You can drink a glass of milk with your meals, before or after your workout if you are training, or as a healthy shake or smoothie. Weight gain may not happen overnight, but the following remedies will ensure that you gain weight in a safe manner without compromising your health. This way, you will also know which areas you need to work, and if need be, you can add few more calories to your diet. Once you notice even a slight muscle gain in your body, you will stick to the routine more efficiently. Therefore when you want to gain weight, it is better to stop smoking. When you want to gain weight, it is necessary to make some lifestyle changes. Changing the routine by working in different muscle groups will give your body an even muscle gain. Milk, smoothies with whey protein and peanut butter, and homemade mass gain shakes are fantastic high-calorie drinks. You need a plan that includes calorie-dense, nutrient-packed foods, proper strength training, supplements if needed, and patience. Gaining weight isn’t about eating junk or lounging around — it’s a focused, strategic effort that demands smart choices and consistency. You can eat like a champion, but without proper workouts, much of the weight you gain could just be fat.The secret sauce? If you do cardio every day, try cutting back to twice or three times a week and putting more emphasis on strength training with heavier weights. Instead, eat 5–6 smaller, well-balanced meals throughout the day. Adding these to your daily routine, like blending avocados into smoothies or snacking on dates, can help you gain weight faster. Before we talk about solutions, let's look at why it can be so hard for some people to gain weight. Gaining healthy weight takes time, usually weeks or months not days. Strength training is one of the less well-known ways to gain weight. To gain weight quickly, you need to do more than just eat more. Whether it’s a high metabolism, a medical condition, or simply genetics, putting on weight in a healthy way can be challenging. While most of the fitness industry is obsessed with weight loss, the struggle to gain healthy weight is real and often overlooked.