If you are underweight, you may have been told by your doctor that you should gain weight. If you are an athlete, you might want to gain weight for any number of reasons – either because you want to join a more competitive weight class for tournaments, or because you want to gain muscle, and know you will gain weight as a result of putting on that extra muscle mass (recomping – losing fat while getting stronger – is very hard to do and doesn’t tend to result in noticeable strength gains for people that are already fit).
So, what are safe and effective ways to gain weight? Well, all ways to gain weight follow the same principle – eat more calories than you use on a day to day basis, and you will gain weight as a result.
The question is, how many more calories should you eat each day, and what should those calories be in the form of?
If you eat junk food, you will gain weight, but a lot of it will be fat. If you eat a diet that is rich in protein and healthy fats, and have a large calorie surplus, then you will still gain a lot of fat, but some muscle along with it. If you follow that same diet while lifting heavy weights, mgbe ahụ ị ga na-esiwanye ike ma nweta muscle – nakwa dị ka abụba.
Ọ bụrụ na ị na-eri a kalori njuputa nke 500+ calories kwa ụbọchị tụnyere gị ngụkọta kwa ume mmefu, mgbe ị ga-enweta abụba, ọbụna ma ọ bụrụ na ị na-eweli arọ igwe n'otu oge. Abụba uru bụ, n'ụzọ dị mwute, unavoidable. Eating at Eating a smaller calorie surplus might help you to gain more muscle and less fat, ma a ga-enwe mgbe nile ụfọdụ abụba uru.
Ụfọdụ ndị na-enweghị nnukwu agụụ, and they find that they struggle to eat enough calories to really gain weight – but you can get around this by using protein shakes and mass gainers, and even by drinking smoothies to get extra calories.
Indeed, strength coach Mark Rippetoe recommends that people who are looking to get strong drink a gallon of milk a day to support the calorie intake that he believes a novice should have while they are engaged in a strength training programme. Nke a abụghị ihe na-i nwere ike na-azụ n'ihi na dị nnọọ ogologo oge, ma n'ihi na a nwa okorobịa na-achọ iji nweta oké njọ muscle uka, ọ pụrụ ịbụ na otu nhọrọ.
Ọ dabeere nnọọ nwa ya mere na ị na-agbalị iji nweta ibu, gị ugbu a aru mejupụtara na ibu ibu, afọ gị, gị okike, na gị ugbu a larịị nke mma.
Ọ bụrụ na ị na-agbake site nsogbu nke iri, ọmụmaatụ, mgbe ahụ, gị ụzọ na-aga na-dị iche iche onye na-nnọọ na-achọ iji nweta a obere ibu n'oge ime. Ọ bụrụ na ị nwere ihe ọ bụla na-echegbu ma ọ bụ na-adịghị n'aka na ihe na-eme, mgbe okwu gị na dọkịta mbụ tupu agbanwe agbanwe gị ndụ.