as popular as weight loss videos are
it's tired to look at the other side of
the scale the notion of gaining weight
has escaped the grasp of many naturally
skinny individuals it seems like no
matter what they do they can't put on a
single ounce of extra mass and it
doesn't help that people on the internet
and even suppose if fitness gurus are
telling you that there's no way you can
gain weight because of your genetics
fortunately such a blatant claim is
blatantly false undoubtedly there are
genetic differences to each person's
body but barring any diseases anyone can
not only put on mass but huge amounts of
muscle as well fundamentally it comes
down to two things
one eating the appropriate amount of
food and two having a proper workout
plan yes you might be thinking I've
already tried that and it doesn't work
thing is it's as much of an excuse as a
person overweight saying that they've
tried all types of diets and still can't
lose weight fact is nothing will ever
escape the laws of thermodynamics energy
cannot be destroyed nor created it can
only be converted from one form to
another that is for weight gain one must
eat more calories than he or she burns
and some of you might think that not all
calories are created equal and it's true
the three caloric macronutrients that we
humans consume proteins carbohydrates
and fats serve very different purposes
but they all are essentially energy for
the body eat more than enough and the
body stores the excess away and you gain
weight so increasing calorie intake is
the name of the game you've probably
heard people and perhaps even fitness
pros tell you to just eat more heck
double what you're eating now and you'll
gain weight in no time and yes it's true
but it doesn't always work understand
that you have spent your entire life
eating a certain amount of food thus
your body has adapted to expecting a
certain amount of food we as humans are
a very habitual species meaning we don't
like change and when there's change
there is resistance and what's a greater
change then something like doubling the
food you eat knowing this the proper
approach is to change things gradually
if you're eating a sandwich for lunch
with three slices of turkey try four
slices next time drink half a glass of
milk in the morning try three-quarters
eight ounces of steak for dinner try
nine it's all about small changes now
adding up to huge changes later in terms
of calories it might be roughly one to
two hundred more calories per day after
a few weeks ramp it up to two to three
hundred and after a few more weeks three
to four hundred you get the pattern and
yes food type matters too
you wouldn't want to just gobble down
bags of chips all day even if it works
more calorie and nutrient rich foods
such as fruits nuts and oats would be a
good idea
more protein if you're shooting for more
muscles such as one to one and a half
grams per pound of body weight in for
healthier omega-3 fats and a higher carb
intake just be careful with too much
carbs as it can lead to insulin
resistance over time and in extreme
cases lead to a little thing we call
diabetes unlikely yes but possible and
if all fails then yes taking supplements
can help but choose the ones that are
higher in proteins and fats many mass
gain supplements are just sugary
concoctions which technically can make
you gain weight but not in the
healthiest manner and of course if you
want to build muscle eating is only half
the battle
the other half is done in the gym
whether it's lifting weights or
calisthenics your training should
consist of heavy volume and progressive
overload that means pushing moderately
heavy weights many times and next time
push more ways than you did the first
time rinse and repeat avoid things such
as cargos and zip range too much of your
precious calories and heck even try to
cut down any physical activity such as
cleaning your room or washing dishes as
miniscule as it sounds all of these
activities can add up to a solid number
of calories but good luck convincing
others on your unfinished household
duties for the sake of your gains and if
you paid very close attention you'll
notice that all of this advice is
essentially the same as the principles
of bulking but people that are naturally
skinny will have to be much more
diligent in following the bulking
guidelines than your average individual
you can learn more about bulking in the
video here finally if there's anything
you've learned from this video let it be
that anyone including yourself can in
fact gain weights apply the right
calorie approach and it most definitely
will happen
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