How To Gain Weight Naturally?
In today's world, where many individuals strive to shed extra pounds and achieve a lean physique, the topic of gaining weight may seem counterproductive.
However, for some people (such as me), gaining weight is a vital aspect of maintaining a healthy and balanced lifestyle.
While the media often bombards us with messages about losing weight, it is important to recognize that being underweight can also have adverse effects on our overall well-being.
In this blog post, we will explore the importance of maintaining a healthy weight and delve into practical strategies on how to gain weight effectively.
Whether you are someone naturally lean and struggling to put on pounds, recovering from an illness or injury, or simply aiming to build muscle mass, understanding the significance of reaching and maintaining an appropriate weight is crucial for optimal health.
Let's delve into the reasons why maintaining a healthy weight is so essential, and discover how you can embark on a journey to gain weight safely and responsibly.
By the end of this post, you will have a comprehensive understanding of the importance of gaining weight in certain circumstances and practical tips to help you achieve your weight gain goals.
Keep reading and I will share with you the exact plan that helped me get from 50kg to a healthy weight.
Its important to keep in mind that us naturally skinny builds need to be dedicated and commit to hard work if you really want to change your body.
So, let's dive in!
Importance of maintaining a healthy weight
Maintaining a healthy weight is important for overall well-being and optimal functioning of the body.
While the focus on weight management often revolves around the risks associated with being overweight or obese, being underweight can also have detrimental effects on health.
Here are some key reasons why maintaining a healthy weight is important, specifically in the context of being underweight:
Nutritional Deficiencies
Being underweight often indicates an inadequate intake of essential nutrients.
This can lead to deficiencies in vitamins, minerals, and other vital substances necessary for proper bodily functions.
These deficiencies can weaken the immune system, impair organ function, and increase the risk of various health conditions.
Weakened Immune System
A healthy weight is important for a robust immune system.
Underweight individuals may have compromised immune function, making them more susceptible to infections, illnesses, and slower recovery times.
A weakened immune system can lead to frequent illnesses and difficulties in fighting off infections.
Decreased Muscle Mass and Strength
Underweight individuals often have insufficient muscle mass, which can result in reduced strength and endurance.
This can impact daily activities, physical performance, and overall quality of life.
Maintaining a healthy weight helps ensure an adequate muscle mass, which supports mobility and physical capabilities.
Hormonal Imbalances
Being underweight can disrupt hormonal balance in the body.
Hormones play a crucial role in regulating various bodily functions, including metabolism, reproduction, and mood.
Hormonal imbalances can lead to irregular menstrual cycles in women, decreased fertility, and disturbances in mood and energy levels.
Reduced Bone Density
Adequate body weight is essential for maintaining healthy bones.
Chronic underweight individuals may experience decreased bone density, which increases the risk of osteoporosis and fractures.
A healthy weight ensures proper bone health and reduces the likelihood of bone-related complications.
Impaired Mental Health
Being underweight can have a negative impact on mental health.
It may lead to feelings of low self-esteem, body image issues, and a distorted perception of one's body.
Additionally, inadequate nutrition can affect brain function and contribute to mood disorders such as depression and anxiety.
Difficulties in Healing and Recovery
Underweight individuals may experience slower wound healing and recovery after illness or injury due to nutrient deficiencies and weakened immune function.
Maintaining a healthy weight provides the body with the necessary resources for efficient healing and recovery processes.
It's important to note that achieving a healthy weight should be done in a balanced and sustainable manner.
Consulting with healthcare professionals, such as doctors or registered dietitians, can help determine an appropriate weight goal and develop a personalized plan to reach and maintain it.
Understanding your Body Type
Understanding your body type is crucial when it comes to achieving your weight gain goals.
Every individual has a unique body composition, and recognizing your body type can provide valuable insights into the most effective strategies for gaining weight.
The three main body types are Ectomorphs, Mesomorphs, and Endomorphs below we will do a deep dive into each body type and advise on how you can identify which body type you have.
Ectomorphs
An ectomorph is one of the three basic somatotypes or body classifications, along with endomorphs and mesomorphs.
The concept of somatotypes was introduced by psychologist William Sheldon in the 1940s to describe different body shapes and characteristics.
Ectomorphs are typically characterized as having a lean and slender physique with relatively low levels of body fat and muscle mass.
Some common features associated with ectomorphs include:
Slender frame
Ectomorphs tend to have a naturally thin and narrow bone structure, with long limbs and a delicate appearance.
Low body fat
Ectomorphs usually have a low percentage of body fat, which often results in visible muscle definition, particularly in the arms and legs.
Difficulty gaining weight
Ectomorphs often struggle to gain weight or muscle mass due to a fast metabolism and high caloric expenditure.
They may have a naturally high metabolic rate, making it challenging for them to put on weight or build significant muscle bulk.
Difficulty in gaining muscle
Ectomorphs may find it more challenging to build muscle compared to other body types.
They often have a more "linear" or "stringy" appearance rather than a heavily muscular one.
Mesomorphs
Mesomorphs are typically characterized as having a well-developed muscular physique, with a medium to large bone structure and an athletic appearance.
Some common features associated with mesomorphs include:
Muscular build
Mesomorphs tend to have a naturally muscular and athletic physique.
They often have broad shoulders, a narrow waist, and a V-shaped torso.
Moderate body fat
Mesomorphs have a moderate level of body fat, which is distributed evenly throughout their bodies.
They can both gain and lose weight relatively easily compared to other body types.
Efficient metabolism
Mesomorphs typically have a well-balanced metabolism, allowing them to maintain a healthy body weight without excessive effort.
They can generally consume a wide range of foods without experiencing significant weight fluctuations.
Responsive to exercise
Mesomorphs respond well to both cardiovascular exercise and strength training.
They tend to build muscle mass and strength relatively easily, making it easier for them to develop a toned and athletic physique.
Endomorphs
Mesomorphs are typically characterized as having a well-developed muscular physique, with a medium to large bone structure and an athletic appearance.
Some common features associated with mesomorphs include:
Muscular build
Mesomorphs tend to have a naturally muscular and athletic physique.
They often have broad shoulders, a narrow waist, and a V-shaped torso.
Moderate body fat
Mesomorphs have a moderate level of body fat, which is distributed evenly throughout their bodies.
They can both gain and lose weight relatively easily compared to other body types.
Efficient metabolism
Mesomorphs typically have a well-balanced metabolism, allowing them to maintain a healthy body weight without excessive effort.
They can generally consume a wide range of foods without experiencing significant weight fluctuations.
Responsive to exercise
Mesomorphs respond well to both cardiovascular exercise and strength training.
They tend to build muscle mass and strength relatively easily, making it easier for them to develop a toned and athletic physique.
It's important to note that somatotypes are not strict categories, but rather a way to describe general body tendencies.
Most individuals fall somewhere along a continuum between the three body types, with a combination of traits from each category.
How To Determine Your Body Type
Determining your body type can be done by considering several factors, including your skeletal structure, muscle mass, and how your body responds to weight gain or loss.
Here are a few methods that can help you determine your body type:
Visual observation
Stand in front of a mirror and observe your body shape.
Pay attention to the relative proportions of your shoulders, waist, and hips.
Are you naturally slender with narrow shoulders and hips (ectomorph)?
Do you have a well-defined muscular build with broad shoulders and a narrower waist (mesomorph)?
Or do you have a rounder, softer body shape with wider hips and a fuller waist (endomorph)?
Measurements
Take measurements of specific body parts, such as your shoulders, waist, and hips. Compare these measurements to determine your body proportions.
Ectomorphs usually have similar shoulder and hip measurements with a narrower waist.
Mesomorphs often have broader shoulder measurements compared to the waist and hips.
Endomorphs tend to have wider hip and waist measurements in relation to the shoulders.
Body composition analysis
Utilize methods like bioelectrical impedance analysis (BIA) or dual-energy X-ray absorptiometry (DXA) to assess your body composition.
These methods provide information about your body fat percentage, muscle mass, and bone density.
Higher body fat percentage with lower muscle mass may suggest an endomorphic body type, while lower body fat with higher muscle mass may indicate a mesomorphic body type.
Weight and metabolism
Consider how your body responds to weight gain or loss.
Ectomorphs often have a harder time gaining weight and muscle mass, while endomorphs may find it challenging to lose body fat.
Mesomorphs typically have a more balanced metabolism and can both gain and lose weight relatively easily.
It's important to note that these methods provide general guidelines, and most individuals may have a combination of body type characteristics.
Your body type is not a fixed category but rather a spectrum, and it may change over time with lifestyle factors and exercise habits.
Consulting with a healthcare professional, registered dietitian, or certified fitness trainer can also provide you with more personalized guidance and help determine your body type more accurately.
Why You Might Struggle to Gain Weight
Gaining weight can be a challenge for some individuals who are looking to build a healthy and well-rounded physique.
High Metabolism
One of the primary reasons people struggle to gain weight is a naturally high metabolism.
A fast metabolism means that your body burns calories more efficiently, making it harder to create a calorie surplus needed for weight gain.
While you can't control your metabolism entirely, you can adopt strategies to increase your calorie intake to match your body's needs.
Tips to overcome a high metabolism
- Eat frequent and balanced meals: Include calorie-dense foods like nuts, avocados, and healthy fats in your diet.
- Increase portion sizes: Gradually increase your portion sizes during meals to consume more calories.
- Snack smartly: Incorporate calorie-rich snacks like trail mix, protein bars, or smoothies throughout the day.
Inadequate Caloric Intake
Gaining weight requires consuming more calories than your body burns.
If you're struggling to gain weight, it's possible that you're not consuming enough calories consistently.
Many people underestimate their caloric intake, leading to a lack of progress.
Tips to increase caloric intake
- Track your calories: Use a food journal or a calorie-tracking app to monitor your daily caloric intake accurately.
- Focus on nutrient-dense foods: Include whole grains, lean proteins, healthy fats, and a variety of fruits and vegetables in your meals.
- Consider liquid calories: Supplement your meals with calorie-dense beverages like milk, fruit juices, or protein shakes.
Fastidious Eating Habits
Some individuals struggle to gain weight due to restrictive or picky eating habits.
Avoiding certain food groups or restricting yourself to a limited range of foods can hinder your ability to consume enough calories and nutrients.
Tips to overcome fastidious eating habits
- Gradual diversification: Slowly introduce new foods and expand your palate. Experiment with different flavors and textures to make mealtime more enjoyable.
- Seek professional guidance: Consult with a registered dietitian who can create a personalized meal plan tailored to your preferences and dietary needs.
High Energy Expenditure
Engaging in intense physical activities, such as cardio exercises or endurance training, can significantly increase your energy expenditure.
If you're struggling to gain weight, the additional calories burned during exercise may offset your efforts to create a caloric surplus.
Tips for managing high energy expenditure
- Prioritize strength training: Incorporate resistance exercises into your fitness routine to build muscle mass and increase your weight.
- Adjust your exercise volume: Reduce the duration or intensity of your cardio workouts, allowing more energy to be allocated towards gaining weight.
- Adequate rest and recovery: Ensure you get enough sleep and prioritize recovery to support muscle growth.
Our Weight Gain Workout Routine
In this section we have provided our favorite workout routaine that has helped me get to my desired weight goal,
The idea is to focus on realistic yet challenging weights and starting with 10 reps increasing to 14 reps before upping the weights.
This is the ideal amount of reps for hypertrophy which has been Recognized as the crucial componant to increasing muscle mass.
Day 1: Upper Body
- Barbell Bench Press: 3 sets x 10-14 reps
- Bent-Over Rows: 3 sets x 10-14 reps
- Dumbbell Shoulder Press: 3 sets x 10-14 reps
- Lat Pulldowns: 3 sets x 10-14 reps
- Dumbbell Bicep Curls: 3 sets x 10-14 reps
- Tricep Pushdowns: 3 sets x 10-14 reps
Day 2: Lower Body
- Barbell Squats: 3 sets x 10-14 reps
- Romanian Deadlifts: 3 sets x 10-14 reps
- Leg Press: 3 sets x 10-14 reps
- Walking Lunges: 3 sets x 10-14 reps (each leg)
- Standing Calf Raises: 3 sets x 10-14 reps
Day 3: Rest
Rest and allow your muscles to recover.
Day 4: Upper Body
- Dumbbell Incline Bench Press: 3 sets x 10-14 reps
- Seated Cable Rows: 3 sets x 10-14 reps
- Arnold Press: 3 sets x 10-14 reps
- Pull-ups or Assisted Pull-ups: 3 sets x 10-14 reps
- Hammer Curls: 3 sets x 10-14 reps
- Skull Crushers: 3 sets x 10-14 reps
Day 5: Lower Body
- Barbell Deadlifts: 3 sets x 10-14 reps
- Front Squats: 3 sets x 10-14 reps
- Leg Extensions: 3 sets x 10-14 reps
- Bulgarian Split Squats: 3 sets x 10-14 reps (each leg)
- Seated Calf Raises: 3 sets x 10-14 reps
Day 6 and 7: Rest
Allow your body to recover and recharge for the upcoming week.
Remember, this workout routine is just a starting point.
Feel free to adjust the weights and reps based on your individual strength and fitness level.
Additionally, ensure that you perform each exercise with proper form to avoid injury.
Consistency and patience are key, so stick to your routine and gradually increase the weights as you progress.
Conclusion
We hope we have provided you with a thorough and informative starting point for your mission to get to your desired weight.
Now its down to you get the work in dont skip leg day and you will be looking and feeling 10x better in no time
Thanks For Reading
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