Category Archives for Building Muscle

Gain Weight and Stay Healthy

Gain Weight and Stay Healthy

Most people struggle to lose weight but for a number of people they have the opposite problem, trying to gain weight.  No matter how hard they try to gain even an ounce of muscle just seems impossible.  You need to understand how your body works if you want to gain weight and stay healthy.  It all starts with the food you eat and having the right diet is the only way you’re going to gain the weight you want.  When you are giving your body the right amount of calories it doesn’t have to eat away at your reserves.

Your Diet

To lose weight you need to burn more calories than you eat, to gain weight it’s the opposite to you need to eat more than you’re going to burn.  If you want to stay healthy that doesn’t mean hanging out at McDonald’s and Pizza Hut and eating bad food.

The best foods to help you gain weight are:

  • Nuts
  • Dairy
  • Fruit
  • Poultry
  • Beef

These foods with help you pack on the weight and do so in a healthy manner, particularly the meat and dairy.  Try and drink a liter of milk every day and don’t choose the skim milk.  Snack on nuts throughout the day on top of your regular meals.


There is a difference between gaining weight and gaining fat.  If you pack on calories without some type of exercise routine you will put on fat.  Exercising allows you to turn this extra weight into muscle.  The added muscle will make you look bigger and the best way to create more muscle is to lift heavy weights and lower the amount of reps you do.  Here are some of the exercises you should be doing.

  • Bench presses
  • Shoulder Lifts
  • Squats
  • Kickbacks
  • Bicep curls

Here is a video showing you some of the exercises you should be doing.

If you are trying to put on weight you should seriously consider adding some supplements to your routine.  No we’re not talking about steroids or anything dangerous but healthy supplements can give you the nutrition you need and make sure the calories you eat go towards bulking up your body.  There are plenty of naturally sourced supplements you can add to your diet that will help you gain weight quickly.  You can find plenty of protein powders from a local health food store.  Combine them with things like milk, eggs, coconut oils, nut butters and other rich food sources with plenty of natural and healthy fats.

Bear in mind that everybody is different and you need to have some patience.  You may be a little slower than the next guy at putting on weight but that doesn’t mean it won’t happen.