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, then you will get stronger and gain muscle – as well as fat.
If you eat a calorie surplus of 500+ calories per day compared to your total daily energy expenditure, then you will gain fat, even if you are lifting heavy weights at the same time. The fat gain is, sadly, unavoidable. Noj ntawm kev noj ib calorie seem me me thiab yuav pab tau koj kom tau ntau tshaj tej nqaij thiab muaj roj tsawg, tab sis yuav yeej muaj tej koj qhov nce rog.
Ib txhia neeg tsuas tsis muaj cov appetites loj loj, thiab lawv pom tias lawv zog noj txaus calorie ntau ntau los yeej nce phaus – tiam sis koj yuav tau qhov no thaum uas siv cov protein ntau shakes thiab gainers huab hwm coj, thiab txawm los haus smoothies mus muaj calorie ntau ntau ntxiv.
Tseeb, tsheb loj thauj neeg lub zog Mark Rippetoe xav tias cov neeg uas tab tom nrhiav kom tau haus muaj ib lub zog txhawb nqa cov kom tsawg calorie tias nws ntseeg hais tias ib tus novice yuav tsum tau muaj thaum nws kav ib lub zog kawm programme mis loos. Qhov no tsis yog tej yam uas koj yuav mus ntxiv rau ntu ntawd lub sij hawm ntev heev, tab sis tus hluas nraug uas yuav nrhiav kom tau mob loj rau cov huab hwm coj, it could be an option.
It really depend son why you are trying to gain weight, your current body composition and weight, your age, your gender, and your current level of fitness.
If you are recovering from an eating disorder, for example, then your path is going to be different to someone who is just looking to gain a little weight during pregnancy. If you have any concerns or aren’t sure what to do, then talk to your doctor first before changing your lifestyle.