5 Ways to Gain Weight That Work For Your Body
5 Ways to Gain Weight. When you’re struggling to gain weight, it can feel like there are no answers. You may see friends or celebrities posting pictures of themselves with a bulging stomach and an empty bottle of protein shake lying next to them, yet you don’t even have the luxury of buying a new pair of jeans, let alone a svelte bathing suit. This is because despite not knowing what your body needs, you probably know what it doesn’t: calorie-rich foods that make you fatter faster than anything else.
And if your body needs extra calories from macronutrients such as carbs and fats, then getting more of those will be just as easy. After all, what do most people do when they want to bulk up? They eat more food! Unfortunately, this can make gaining weight seem like the most formidable challenge in the world. But that isn’t true either. Here are five ways to gain weight that works for your body.
Eat a High-Quality, Calorie-dense Diet.
When trying to gain weight, calories are more critical than macronutrients. What you eat needs a high-quality, calorie-dense diet with lots of protein, carbs, and fat to give you the extra calories you need. A poor diet will not only result in a low-calorie intake but will also not give your body the nutrients it needs for growth. So don’t try to “hack” your diet to include whatever you want carbs from doughnuts, fats from butter, and protein from protein powder. But follow the nutritional guidelines for putting on weight.
Do Weighted Dips
Dips are already a great exercise, but add weight to your hands to make them even more challenging. If you think you can’t do dips with your hands-free, put a plate on them for added resistance. Weighted dips will work your shoulders, chest, and triceps. Plus, by putting weight on your hands, you’re adding resistance to your wrists and forearms, which will benefit your grip.
Squat With Dumbbells
Squats are one of the best exercises to build muscle and lose fat, but they can be difficult if you don’t have the right amount of weight. That’s why you need to add extra resistance by using dumbbells. Start by squatting down and sitting back up without stopping. Hold a heavy dumbbell above your head at the top of the movement. Slowly lower your body towards the weight and then press back up. This will be a challenging exercise because of the resistance from the weight, and it will also work your core, shoulders, and arms.
Jump Rope To Build Muscle And Burn Fat
You can jump rope to help build muscle and burn fat if you don’t have gym access. When you jump rope, you work both your aerobic and anaerobic systems, which is excellent for burning fat and building muscle. Once you’ve got a jump rope, you can use it for cardio, circuit, or strength training. For cardio, jump rope while you’re sitting down or on the treadmill to keep it simple. You can try jump rope for circuit training while holding medicine balls, push-ups, or squats. For strength training, try doing 1 set of 10 jump ropes, holding a weight in your hands, or using jump ropes as resistance while doing push-ups, squats, and lunges.
Use Resistance Training To Gain Weight.
Building muscle will undoubtedly help you burn fat, but you can also use resistance training to gain weight. When you’re doing weight training, you don’t want to do the same exercises repeatedly. Switch things up so your muscles are constantly working differently and getting stronger. For example, you can do one set of bench presses followed by one set of biceps curls, then finish your workout with a group of circles. You can also mix up your weight training by changing your weekly exercises. That way, your muscles will always be getting different stimuli.
Gaining weight is hard, but it’s not as hard as you think. You need to find the right ways to gain weight, follow the diet guidelines, and use resistance training to get the desired results. These 5 Ways to Gain Weight aren’t tricky ways to gain weight and won’t take much time. So get started today.