How to Put On Weight


In today’s fitness world weight loss is in the spotlight, but what about those who want to put on weight? In most cases those looking to put on weight are men, but there are some women who do also. My two recommendations in order to put on weight are having a calorie surplus, and partaking in strength training. The combination of these two will allow for anyone, even the skinniest of people, to put on weight.

I believe putting on weight first and foremost begins in the kitchen. In order to put on weight a calorie surplus is required, which is a state in which you eat more calories than you burn. The first step to figuring out how many calories you need to put on weight is figuring out that number. You can find that weight gain number by simply googling “calorie calculator”.

Now you will put on weight by eating a calorie surplus, but if you eat junk food and whatever you want, you will just get fat. You want to put on weight in the form of muscle. This is good weight gain. Putting on the weight in the form muscle will require you to eat a healthy high protein diet that is balanced with carbs and fats. You won’t just put on good weight by eating either; you must put on weight using strength training.

The key way for gaining good healthy weight is to make sure you keep yourself packed with high energy snacks throughout the day. Good healthy weight gain and muscular growth must be delivered by the right foods feeding your body the essential energy it needs to activate it’s growth hormones.

Post workout you should always eat high BV (biological Value) foods, as these provide the muscles with protein, helping recover faster and more effectively.

It’s Important for the younger athletes to maintain a good weight and to keep energy levels high, young sports professionals of today have a strict health and diet programs which are designed for energy impact.

Normally a young athlete would consume seven snacks or meals per day.

Weight gain and high energy snacks
  • Cheese – sliced, cubed or grilled on toast
  • Porridge with fruit and milk
  • Cereals Wholegrain with whole milk
  • Muffins, scones, rolls or bagels
  • Jam or honey on toast
  • Sandwich- peanut butter, chicken, cheese, ham , tuna or even banana
  • Dried fruit with nuts
  • Nuts – mixed with no salt
  • Bread – malt loaf, fruit bread, sun dried tomato bread or olive bread


It’s important to eat between 3000 -3500 kcal per day for weight gain. I recommend you seek professional advice from your local doctor before starting any extreme diet.

If you are serious about putting on weight, you must find a proven and effective strength training plan. These weight gaining plans will involve the classic strength training exercises like bench press, squats, and dead lifts. Putting on weight in a healthy way is going to take time. If you try and rush it you will either end up fat or injured.

Between and calorie surplus and effective strength training routine, putting on weight is not a matter of if, but how long.


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