For some weight gain is something that isn't easy to do and you probably know this already.For some who are genetically ectomorph which is the "skinny body type" and for some like me with the fast metabolism it makes it really difficult to gain weight.The key to weight gain is to do everything BIG. You have to eat big, to lift big, to get big. Say that over and over again in your head until you fully understand it. A lot of people think weightlifting is the key to gaining weight, and I won't argue, it is an extremely important part. BUT, there is another thing that is just as important when it comes to how to gain weight, and that is your diet.
There are 4 simple steps to how to gain weight, and here they are:
1) Count how many calories you eat in a normal day. Don't change anything, just eat like you normally would and count how many calories you consumed. This is an extremely important step, so try to be as exact as possible. Also, weigh yourself.
2) From that day,eat 500 calories MORE then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would now eat 2500 calories a day. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals. Eat one meal every 2 and a half to 3 hours. To get big, you have to eat big.
3) Start with weight training.This is another important step to how to gain weight, so make sure you are doing it correctly. For more information on weightlifting workout routines and splits consult your GYM coach.
4) At the end of that week, weigh yourself. You'll notice you're gaining just after one week.Now dont expect to gain 5kgs at the end of the week.Gaining anymore then 1 or 2 pounds a week is unhealthy and means you're putting on way to much fat.At some point, you will stop seeing weight gain. At this point, you will have to eat even more. So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day.
Few more tips for how to gain weight:
-Stick to high protein and even though junk food is most welcome.But stay away from bad fat.
-Water: Drink around a half gallon a day, more if you can. Yes that's a lot of water, but it's that water that will give you the energy you need to gain that weight.
-Sleep:The easiest, yet most over looked step. Get at least 8 hours of sleep a night.