Free Weight Gain Tips

August 27, 2023 by: joma12

Everyone want to loss weight, but what about those who are desperate to gain a few kilos?
Before we discuss that, let us first understand how do you know you are underweight?

Simply. Calculate your Body Mass Index. If it is less than 18.5, you are underweight. Your BMI or body mass index is your weight in kilos divided by the square of your height in meters. (The normal BMI is 18.5 to 24.9).

There are several reasons why most people fail to gain weight.

Weight gain Tips:

The basic principle of weight gain is, you need to consume more calories than you expend.To gain weight and bulk up, you have to do whatever it takes, and work as hard as necessary and you have to be consistent. Follow these tips for a healthy weight gain:

To gain weight you must eat more calories than your body burns off. Check your eating habits and Count calories for a week .This will give you an accurate view of your diet.The approximate normal daily caloric requirement for an average person who performs light activity is
Male 2,200
So you need to eat around 1,000 extra calories per day to gain less than half a kilo a week.

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Increasing the amount of food that you eat at one time will provide the calories needed to gain weight.

Eat plenty of high calorie food throughout the day.
Your actual caloric requirement can differ depending on your height, weight, activity level and your body’s metabolic rate.

Drink plenty of fluids that supply calories like juice, milk, milkshakes, and sports beverages.

Proper eating is of highest importance if you want to gain weight, but if you do not balance eating with weightlifting, all that gained weight will be fat – not muscle.
try working out 3-4 times a week. Your exercise should consist of muscle building exercises as well as fat burning activities.
Focus on the big exercises such as squats, deadlifts, bent-over rows, chin-ups, bench press, & military press. These are the exercises that will turn those extra calories into muscle and therefore help you gain weight.


Patience is a virtue! What you want is to see 1 or 2 pound gains at the end of the week. It may not seem like a lot but add it up. You easily gain weight at the rate of 5-8 pounds a month!
Sooner or later you will stop gaining weight and it is now that you should concentrate on eating even more. So, when you stop gaining for at least 2 weeks, start eating an extra 250 calories a day. Every time you see you haven’t gained weight for at least 2 weeks, add an extra 250 calories.

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