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If you want to know how to gain weight, then in this post I am going to answer one simple question: “What do I do now to start to gain weight?”.

It’s all fine and dandy to get all these tips to help you gain weight, but it won’t be as beneficial to you if there is no plan… so I didn’t want to leave you hangin.

How To Gain Weight Fast – The Plan

First let’s cover the basics. In order to gain weight you have to create a calorie surplus daily. Meaning you have to eat more calories than you burn everyday not just on Mondays and Thursdays. Everyday.

Next, you don’t want to just gain weight, but to gain lean muscle and burn fat. In order to do this you have to do workouts that build and develop lean muscle and eat enough protein to support this growth. You should be eating a balanced diet where 40% of your calories come from protein, 40% from carbohydrates, and 20% from fats.

You workouts must take your muscle to exhaustion and shock them. You should have very little rest time between sets and shouldn’t workout longer than 30 minutes.

Step #1: Take your measurements and write them down. (Weight, body fat percentage, and anything other body part you want to see change in) Set your ultimate goal with a specific deadline and set monthly and weekly goals based off this. Also set many small daily goals.

Step #2: Find your Metabolic rate and determine how many calories you need to eat to gain weight. This step is critical. If you don’t know how much to eat it’s like a shot in the dark. That’s just stupid. Please don’t skip this step. You’ll be shocked at how much clarity you’ll gain from doing this 3 minute exercise.

Step #3: Discover the number of grams of protein, carbs, & fats you should be eating daily. Eat at least 300 calories daily over and above your metabolic rate from protein sources. Do not fall short especially with the protein. You need the protein to support lean muscle growth and muscle functions. Plus muscle weighs more than fat and you can gain weight faster if you’re gaining muscle and not fat.

Step #4: Workout at least 3 times per week doing a combination of weight workouts, circuit training workouts, and cross training. You should do at least one weight workout (or bodyweight) every week and two every other week.

Step #5: Measure and track your results weekly. You should track weight daily, but keep in mind that you can vary up and down everyday and should stay mainly focused on your weekly goal. When you weigh yourself make sure it is at the same time everyday, without clothes, and before you eat.

Okay that’s the steps to gaining weight fast. If you follow those you will reach your goals quickly, probably quicker than you think.

Thanks for reading my how to gain weight fast post.

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