Time to read: 3 min

How to Gain Weight Responsibly

21 October 2022|Training, Nutrition

Autumn and winter are favorite seasons for bulking. Do you want to gain weight, perhaps to build muscle mass? With these 8 practical tips, you can approach it responsibly.

1. Increase your calorie intake

Nutrition is, of course, a crucial aspect when it comes to responsible weight gain. Specifically, pay attention to your calorie balance: you need to ensure a calorie surplus. This means that your body should receive more energy (calories) than it burns. Without a calorie surplus, it becomes challenging to gain muscle mass unless you are a complete beginner.

    2. Strength training is the foundation

    To build more muscles, you'll need to engage in strength training. By challenging your muscles, you make them stronger, thereby increasing muscle mass.

    Through strength training, you create small tears in your muscles, often resulting in the muscle soreness you feel afterward. By consuming the right nutrition and getting sufficient rest, these tears heal with new muscle tissue, making your muscles a bit larger each time.

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    3. Weigh yourself

    To start, it's wise to weigh yourself regularly. Ideally, aim for an additional weight of 0.5 to 1.0% of your total body weight per month. Always weigh yourself on the same scale, preferably in the morning after you've taken care of business number two.

      4. Move more

      Training combined with the right (protein-rich) nutrition helps your body build muscles and minimizes fat storage. Ensure that you engage in regular physical activity and try to go all-out on a few days each week.

        5. Make a plan

        Whether you want to lose or gain weight, having a plan is half the battle. Formulating goals increases the likelihood that you won't overeat. Find a dietitian or nutrition coach that suits you, and create a nutrition plan together.

        Due to regular training, your body will burn more energy. Therefore, you'll need to eat more than you're accustomed to. Handy apps to track your calorie intake include MyFitnessPal and Fatsecret. You can do this for a few weeks to get a good idea of your daily calorie intake. Afterward, you can stop if you find it too much of a hassle

        6. Add healthy fats to your diet

        Fats contain more calories (9 kcal per gram) than carbohydrates and proteins (4 kcal per gram). Consuming fat-rich products can significantly increase your calorie intake. Stock up on healthy bulking favorites like avocados, olives, nuts, seeds, nut butters, coconut, and coconut milk. Nuts make for a simple snack and are delicious in various dishes. You can easily add avocado, coconut, and/or nut butters to your meals and protein-rich smoothies.

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