Eat more food, raise more often, gain more. Sounds easy, right? If it did, many more people would walk around like Greek statues. Flash News: They are not.
Fortunately, there are tricks and habits that can help you gain weight faster and easier. They are not huge, groundbreaking solutions, but they will allow you to refine your plan and maybe even keep it longer – and that can definitely pay off in the long run.
. 1 Never train when you are hungry. If you take part in a workout without first refueling your body, the intensity you get with a workout is limited. It can also force your body to gain energy by tapping into the muscle tissue. You will not gain much weight when that happens.
2. When you exercise in the morning, make the biggest meal of your day the one you have immediately after your morning workout. When you finish training, your body is in a state of absorbing all the calories you give it. If there is a time of day when you want to throw back a higher-calorie shake, that's it.
3. Ideally, eat every 3-4 hours. No, you do not have to eat enough food for eight or more meals a day, but never eat more than 5 hours without food. Spread your calories throughout the day, especially protein.
4. Do not leave the house unprepared. Have healthy snacks ready, such as: Trail mix and peanut butter sandwiches. This old classic is a miracle of weight gain. Always wear a shaker bottle (maybe even a big one) with protein or powder to gain weight if caught without food.
5. Remember that you do not have to follow the usual rules for salt, butter and flavor. They can all have a place within reason. You need to eat more, and if your food does not taste good, it just will not happen.
. 6 A protein shake after a workout is a prerequisite. Why? It digests quickly and takes up little space in your stomach so you can eat soon afterwards.
7. Resist the urge to follow a popular diet such as temporary fasting, keto, or paleo. These all have their place, but they are all better for weight loss than weight gain. Concentrate on your goal now – you can always come back to it later!
. 8 At home, you eat bigger dishes than usual, so you can use larger portions without realizing it. The same goes for your glasses: put away the 8 ounce jars, pull out the 16 ounce cups and top up with milk and egg whites!
9. Win with someone When a friend trains and wins alongside you, it becomes a kind of competition and group project. It also brings "a lot of food" into perspective when you see how much other people eat in comparison.
10. Follow a training program designed to increase muscle or strength gains. A little elevation and cardio will not cut it. To build muscle, you must give your muscles the signal to grow. If you do not, all those extra calories are just extra calories – not fuel for growth.
11. Give sleep a high priority – almost as high as eating and exercising. Your muscles do not grow when you're in the gym, they grow when you rest! Bodybuilders of the old school were famous for their nap – because it worked. If your sleep is shit, you will not be won as you would otherwise.
Sleep is restful, allowing you to work harder and helping your anabolic hormones stay high. Even a lack of sleep can increase the cortisol level.  Cortisol is a stress hormone produced by your adrenal glands that can stimulate muscle loss, resulting in loss of muscle mass and weight.
12. Look for details that you feel are better for someone who is losing weight, not gaining weight. This means that you record your food, track your training, measure your weight, observe the changes in the mirror, and track how you feel. They may not count calories, but that's why you have not been able to win yet. During a committed win, it's worth being on the right track.
13. Find your motivation. Why are you following this path? Is there a specific power target that requires more muscle? Did a member or health professional tell you that you are underweight? Do you want to feel stronger, be more active, and need more body to build more muscle? You may just want to look bigger – or less thin. Whatever your reason, think about what your ideal weight should be for you to achieve your goals. Having a specific weight goal will make it easier for you to track your progress and stay motivated.
fourteenth Keep in mind that increasing the calories you eat to muscle muscle also adds extra fat. Do not panic! As long as you exercise regularly and keep a little cardio in the mix, your fat gain can be minimal. And the more muscle you put on, the easier it will be to sit back later and look defined! Remember, if you have difficulty gaining weight, you are unlikely to put on 20 pounds of unwanted fat as long as you train hard a few times each week.
15. Be patient. Healthy weight gain takes time. If you understand that you go in, you will be less frustrated and stop before your body has time to eat and exercise in your new way.
16. Use this not least to build a positive relationship with food. Learn how to prepare your own meals, to enjoy them, and to eat with others as often as possible. Too often, people are so preoccupied with the food that they forget to enjoy the food in front of them. Enjoy the whole process of self-nutrition! Eat with friends and family if you can. And definitely invite those friends who are not afraid to say yes to a second – or even third – help!