man working out to bulk up, gain weight

Intentional Weight Gain Tips

        It’s difficult to find reliable and useful information on gaining weight. It is even more challenging to apply it successfully. There are all sorts of weight loss programs and websites, but not nearly as many for bulking up. In most cases, these body types are made of a smaller percentage of fat and must work twice as hard to build muscle. There are a number of methods to try if you struggle to achieve hard gains.

Nutrition & Microscopic Health

        The reasons people struggle to lose or gain weight are generally similar. Some are looking for a boost in confidence, while others are training for competition. Many doctors prescribe weight management for people who are both under and overweight. Either can have a significant and serious impact on your health.

        Malnutrition is a serious health condition associated with being underweight. This can weaken all the systems within your body. This includes cells at the microscopic level of tissue and organs.

        It can also lead to further health complications or exacerbate current conditions. It is important to evaluate the reasons you are underweight and consult a physician if you suspect you’re suffering from any sort of heal condition.

Body Type & Fitness Goals

fit muscular man, mesomorph        While there may be more sites about losing weight, there are quite a few blogs with weight gaining tips. Most advice is general and not all of them work for every individual. One of the first steps to gaining mass is to determine which body type you were born with. This information can also help you lose weight but understand you won’t necessarily fit into a single category.

        Ectomorphs have an extremely difficult time bulking up. They typically have a more delicate bone structure than others with leaner muscle. This also means smaller shoulders and a thinner chest. Ectomorphs have fast metabolisms and burn carbs quickly.

        Mesomorph types tend to be athletic hard bodies. They gain muscle and fat much easier than ectomorphs. Weight training is said to be the best standard for this body type. Monitoring caloric intake and incorporating cardio can keep the fat down.

        Endomorphs are most prone to gain fat and have the most difficult time keeping it off. The upside is that this body type also builds muscle easiest. Their metabolisms are slower than others as well. They too tend to respond well to lifting exercises as well as cardio building mass and burning fat.

Universal Management Tips

        You should consider your goal a weight management plan regardless of whether you are trying to gain or lose. Most tips apply to both sets of people. Eat good calories from healthful foods and cut out, or at least reduce, your junk intake. Choose good fat over that which is saturated. Opt for grains that are the least processed for your fuel. Base your weight management program on you.

  • ♦    Evaluate your lifestyle, responsibilities, and personal habits.
  • ♦    Make alterations where necessary for your goals.
  • ♦    Create short and long-term weight, diet, and activity goals.
  • ♦    Be present and smash those challenges every freaking day.
  • ♦    Review and revamp your plan every few months.

Light Gain Strategies

        It is better to find the body type you lean toward. You will most likely not be a hard fit for any certain one. Choose the one you have the most in common with. If you are struggling to build mass, you probably lean toward ectomorph.

skinny guy choosing food to eat, weight gain        One of the most important tips for ectomorphs is to increase your caloric intake. This is much easier said than done. While you should opt for wholesome calories, in some cases, you can cheat a bit. A limited number of empty calories may actually help ectomorphs.

        Keep in mind this will only help you to a certain point. Once you hit your personal plateau you’ll have to push to continue your gains. You’ll also need to maintain the weight you just put on. There are people who can skip a meal and lose 5 pounds at the drop of the hat. Putting it back on requires much more effort. This is generally the case with a true ectomorph.

        You should try to make most calories count. Don’t try to quit junk cold turkey especially, if you’re a hard-core snack addict. It is also important not to eat out of habit. Pay attention to when you get hungry and what you tend to grab to munch on.

  • ♦    Try eating your meal before drinking anything or just take sips. This way as you get full your calories count.
  • ♦    Get creative with protein shakes. Add some frozen yogurt to boost the calories.
  • ♦    Choose lean cuts of meat, skinless chicken, and fish. Try to avoid processed and cured products.
  • ♦    Eat nut butter on your morning toast or as a snack. You can also squeeze them into your shakes to mix up the flavor and boost your protein.
  • ♦    Taste nature’s rainbow of flavors and try to incorporate as many which are fresh as possible. Include frozen items which are lightly sauced or plain.
  • ♦    Make sure your grains are from unprocessed, unenriched sources. There is a wide variety of them which also provide complete proteins.

Hard Gain Hints

        The tips above will help many people put on a bit of light weight. They won’t work for everyone. If you want to push past that plateau into hard gains, you’ll have to up your game.

  • ♦    Eat every few hours and make sure it counts. Choose items which power you through your goals.
  • ♦    Note your progress so you can reevaluate your goals and your plan down the line. It is best not to increase your weight by more than one pound each week.
  • ♦    Try introducing cardio on one of your off days. If you take two days off, start doing some form of stretching like Yoga on your second.
  • ♦    Rest and recovery are always essential to your results regardless of your health goals. Make sure you allow yourself enough time to recuperate.
  • ♦    Maintain a dietary balance of protein, carbs, and healthy Don’t neglect pre and post nutrients or hydration for replenishment.