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Tips on How to Gain Pounds and Build Strong Muscle

How to gain pounds seems like it should be simple to do but for many it can be as difficult as losing weight is for most people. Being skinny may be fine for those super models but unless you’re being photographed by a professional it really doesn’t look that good and is definitely not a sign of a strong healthy body.

Don’t look for sympathy from the masses.  In a society that is obsessed with losing weight there is little understanding for those that complain about not being able to gain weight.  But being too thin and having little muscle strength can lead to health problems.  Your risk of anemia and bone loss may increase, as well as a chance of developing irregularities of your heart. 

Many people believe that eating high sugar and high fat foods is the best way to gain pounds, but the outcome to this course is an increase in fat along with a host of other health problems.

Here are a few tips on how to gain pounds and build your muscle strength so you can have the body that you love and that others will admire.

1.      Add more calories to your diet.  But as mentioned above not the sugar and fat filled foods that cause weight gain along with health problems and clogged arteries.  Figure out approximately how many calories you are presently consuming and increase that by about 300 -500. If after a few weeks you see no change increase another 300-500 calories.  I recommend having 5 – 6 smaller meals every day eating plenty of protein from lean cuts of meat, poultry and fish as well as a good variety of fruits and vegetables. Natural peanut butter is a great way to add healthy fat to your diet. You want to increase the amount of calories being sure to eat healthy foods while avoiding foods with high fat and lots of sugar.

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2.      Add strength training to build muscle mass.  If you do not have a workout routine in place this is the time to do it.  You can join a gym and begin a weight lifting program.  If you do not have access to a gym you can buy some free weights and work out at home.  Either way you will want to investigate good weight training programs and find one that will work for you.

3.      Adding dietary supplements.  There is a lot of hype in this area so you want to be careful what you invest in.  You shouldn’t have to spend a fortune on weight gaining supplementation.  Adding a good whey protein powder is a good idea for adding quality protein and the macronutrients favorable to a weight gaining diet. Remember, while adding weight gain supplements can help, a healthy whole foods diet is the top priority.

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