Gaining weight with a fast metabolism is difficult. People with this attribute are often called Ectomorphs and need more daily calories in order to reach their weight goals. Follow these methods to gain weight fast.
Use this calculator to figure out how many calories you will need to consume daily to reach your weight goals. This calculator also helps by giving a realistic timeline on when you may be able to achieve this goal weight by factoring in activity levels.
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1. Weight Gain Shake
A daily weight gain shake is an easy and effective method to reaching your daily calorie goals. A proper shake can contain 300-600 calories in one serving. Not to mention, there is a high amount of protein in those shakes. My favorite brand to use is Optimum Nutrition because they are regarded as one of the healthiest brands and they often have amazing deals running. A good rule of thumb, if the weight gain shake tastes good, then check how much sugar is in it. More often then not, the shake will not taste great, but you will get used to it.
Best Weight Gain Shakes for Ectomorphs
- Optimum Nutrition Serious Mass Weight Gainer Protein Powder
- Dymatize Super Mass Gainer Protein Powder
- Muscle Milk Gainer Protein Powder
My Personal Favorite Weight Gain Supplement for Females:
2. Weight Gain Diet
Implementing a proper weight gain diet is important. This may seem obvious, but often it is confused with unhealthy eating. Having 6 donuts in the morning may help with your daily caloric intake goals, although these are extremely unhealthy calories. Gaining weight is difficult for ectomorphs but is entirely possible with these foods below:
- Rice : 1 cup of white rice is 204 calories
- Nuts : 1/4 cup of raw almonds is 170 calories and 6g of protein
- Red Meats : Eat red meat in moderation
3. Lift Heavy Weights
Lifting heavy weights is a great way to gain weight. This method is also great for your health and mental health (better self-image). Aim to lift 3 days per week, increasing your volume every 2 weeks. This is called progressive overload and is important to ensure you are making progress. Improving your strength through lifting grows muscle and burns fat. Its a 2 for 1 ! But most importantly, muscle weighs more then fat.
Lifting heavy is not only for males. I often hear from female readers that they do not want to get bulky and excessively muscular. I tell them that lifting heavy weights does not mean you immediately get to that physical state. That physical state takes years and precise nutrition to get to.
Instead, lifting heavier weights will help you “fill out” without becoming excessively muscular. Once you get to your desired body weight, all you have to do is maintain your workout routine and thus maintaining that desired body weight.
If you would like to learn the best Bodybuilding Diets for Beginners, check out the linked article!
4. Quality Sleep
Quality sleep is an essential way to gaining weight. Harping on the method above, lifting heavy weights, sleeping promotes muscle growth. An increase in muscle results in more muscle weight. As mentioned previously, muscle weighs more then fat so more muscle gained helps your weight gain goals. Tips to get quality sleep:
- Reduce blue light exposure
- Reduce caffeine intake late in day
- Consistent wake up times
- Reduce alcohol consumption
5. Eat More Frequent Meals
Another tip is to increase the number of meals you have per day. 3 large meals per day are harder to get down then 6 smaller meals per day. If the amount of calories you need to consume a day is 3,000 then that means each meal needs to be at least 1,000 calories. That’s a ton for one meal and it is very unlikely you will be able to consume that much. Breaking those calories into 6 meals throughout the day is much more fathomable.
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- Mawer, Rudy. “The 18 Best Healthy Foods to Gain Weight Fast.” Healthline, Healthline Media, 5 Nov. 2020, http://www.healthline.com/nutrition/18-foods-to-gain-weight.
- Mawer, Rudy. “17 Proven Tips to Sleep Better at Night.” Healthline, Healthline Media, 28 Feb. 2020, http://www.healthline.com/nutrition/17-tips-to-sleep-better.
- Katherine Zeratsky, R.D. “Underweight? Healthy Tips for Adding Pounds.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 27 Aug. 2020, http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/underweight/faq-20058429.