Gain Weight Fast Guide

Learning how to gain healthy weight fast is essential if you’re trying to build a decent amount of muscle within three months or less. Unless you’re one of the lucky few who’s naturally inclined to put on muscle, it’s going to take hard work and dedication to put on the healthy weight you want. The more you know about exactly how to eat and exercise in order to reach you’re goals, though, the easier it will be.

What is Healthy Weight?

When most people talk about healthy weight gain, what they mean is muscle gain. Understand, though, that when you start to gain muscle, you’ll gain some fat with it, too. That’s normal. Just remember, though, that there is no “perfect” body fat percentage. One person may perform better with a low percentage, while another does better with a higher percentage.

How Fast is Healthy?

For fast weight gain, you’re looking at around one pound a week. Two pounds if you’re lucky. Start gaining more than three pounds a week, though, and you’re probably just packing on fat. Keep in mind that there are plenty of well build guys who got big at the rate of less than half a pound a week. Look at it this way: at that rate you can still gain 30 pounds of rock hard muscle in three months.

Understand your Body Type

Not everybody was born to have a linebacker’s body. Genetics will give one you of three basic body types: the muscular mesomorph, the “soft” endomorph, or the naturally slim ectomorph. (Of course, most of us are a mix of two or more.) Diet and weight training can help just about everyone build muscle, but if you’re naturally build like a marathon runner, don’t except to look like Arnold Swartzenegger no matter how you eat or work out. That said, each type has unique needs when it comes to training and diet, so knowing yours will increase your ability to gain weight fast.

A Healthy Diet

Diet is the most important thing you need to watch in order to gain healthy weight fast. Eat the right foods and your workout routine will result in bigger muscles. Eat the wrong foods and your workouts will just end up leaving you exhausted and probably even skinnier.

Basically, you’ll want to eat plenty of protein and carbs. Ideally, most of these should come from whole, unprocessed or minimally processed foods like grains and whole grain bread, fresh vegetables and fruits, and beans and legumes. Also get plenty of healthy fat from sources like olive oil, nuts and avocados.

That doesn’t mean you have to cut out all sugar and “bad” fats, though. Some of the today’s most successful body builders are known to snack on foods like bacon, fries and Snickers bars throughout the day. Try to get your healthier foods in first, but also make sure you’re reaching your calorie requirements every day with no lapses, even if it means a less-than-perfect snack sometimes.

There really isn’t anything complex about how to gain healthy weight fast. The key factors are understanding how much you should be gaining, what your body type needs to gain, and sticking to a relatively healthy diet.