How to Gain Weight the Healthy Way

Most people are aware of the fact that some people gain weight easier then others. Depending on several factors, such as age, body type, metabolism speed, and daily activity level, you will either have an easier or harder time then others gaining weight.

Assuming you want to learn how to gain weight the healthy way, there is a fairly simple formula you can use to gain a good amount of weight at a reasonable amount of time.

First, there is the most important aspect: diet. I know, surprise surprise, right? Though everybody knows the general theory of how much you eat determines whether you will gain, lose, or maintain weight, most people don't know anything further from that. You have to know what to eat, how much to eat, and how often to eat. Here is a simple formula below that you can use to find out your daily calorie goal in order to gain weight the healthy way.

Step 1:

Take your current body weight in pounds (lbs) and multiply by 11.

Example: 150 lbs x 11 = 1,650 calories

Step 2:

Figure out your metabolic factor.

Now, if you are reading this article, I am assuming you want to gain weight and had or expect to have trouble doing this. For this reason, let's be conservative and and use an average metabolic % assuming you have a fast metabolism.

Now take your metabolic % based on your age below:

Metabolic %

Under 30 years old
Fast Metabolism- 50%

30-40 years old
Fast Metabolism- 45%

Over 40 years old
Fast Metabolism- 40%

Example: 1,650 calories x 50% = 825

So in this example I took the calories needed based on the body weight of 150 pounds, and now we multiply it by the metabolic % and get an additional 825 calories. You need to add these calories because even if you pretty much do nothing all day long, your body is still burning calories by keeping your organs working, walking, getting up, etc.

Step 3:

Put it together.

1,650 + 825 = 2,475 calories

This example suggests that a 150 pound person needs approximately 2,475 calories to maintain his/her weight. Now, assuming want to know how to gain weight the healthy way, you would just add 500 calories. An extra 500 calories is what is needed to gain at least one pound a week.

The second element has to do with whether or not you want to gain muscle weight. You can and will gain weight with just following the formula above, but if you want to learn how to gain weight the healthy way AND build muscle, then your going to have to do some form of resistance training.

The fastest way to build muscle weight is following abbreviated programs that consist mainly of compound movements with free-weights. In laymen terms, you only need to weight train for two to three days a week, for an hour a day tops, doing the most basic exercises with a focus on getting stronger.

Contrary to popular belief, spending too much time in the gym doing too many exercises will either result in over-training, or even weight and muscle loss. But you won't GAIN weight. Gaining weight is actually pretty simple, you don't need the knowledge of a certified personal trainer, you just need to follow a simple (don't confuse simple with easy, you're still going to have to work hard), short workout program a couple days a week and get in the habit of following the calories formula to gain weight above.

For your weight training program to gain weight, just focus on four to six major compound exercises that cover every major muscle group. Perform two to the three sets of 8 to 15 reps for each exercise, with an emphasis on getting stronger each week. Perform this workout two to three days a week, with maximum intensity.

Here is a sample workout program to gain weight:

Squats: 3 x 12
Bench Press: 3 x 10
Shoulder Press: 2 x 12
T-Bar Rows: 3 x 15
Romanian Deadlifts: 2 x 12

These exercises or ones similar combined will cover every major muscle group in your body. Following these two formulas is the best way to learn how to gain weight the healthy way. You don't have to take a bunch of unnecessary supplements, though a protein supplement and/or a meal replacement supplement and a quality multi-vitamin won't hurt. Follow this program for a while and you will progressively gain healthy weight that you can actually keep for as long as you want.