10 Training Tips for Fast Weight Gain

weight gain

Being underweight is just as unhealthy as being overweight is, both have their own set of health hurdles.

There are certain health risks associated with being underweight, such as impairment of immune function, osteoporosis, fractures, fertility problems, sarcopenia (age-related muscle wasting and greater risk of dementia, but don’t you worry. Here you’ll find out a balanced approach to a healthy weight gain.

  1. Diagnose the causes of low weight

Some factors are given below that may lead to being underweight.

-high metabolism

-genetic disposition

-frequent exercise

-physical illness

-mental illness

If you’re going through such issues, you may want to see a doctor to rule out any medical conditions.

  1. Consume plenty of protein

Studies show that a high-protein diet causes many of the extra calories to be turned into muscles (Database from the National Institute of Health).

High-protein foods include fish, meats, eggs, dairy products, nuts and others.

  1. Homemade smoothies

Make your own highly nutritious smoothies. Here are just a few tasty combinations that you can try:

-chocolate banana nut shake

-vanilla berry shake

-chocolate hazelnut shake

-caramel apple shake

-vanilla blueberry shake

  1. Emphasise on energy-dense foods

Energy dense-foods contain more calories than their relative weight. Some of them are:


-dried fruit

-high-fat dairy




  1. Space out your meals throughout the day

Don’t eat your daily calorie requirement in three or two meals. Five or six regular meals are easier on your stomach and keep you feeling light.

  1. Focus on strength training

Exercise is essential to make sure you are taking extra calories; it helps you burn fats and gain weight.  You need to take Eat plenty of proteins after your workout, for more effectiveness, combine some carbohydrates with it.

  1. Count Quality, not Quantity

Don’t go for quantity if you want to put on weight in a wholesome way. Burgers, fries and soft drinks contain saturated fats, salt and sugar. Better to focus on nutrient and calorie-rich food.

  1. Cardiovascular exercise

Don’t stop doing cardiovascular exercise while trying to gain weight. It is essential for maintaining a healthy heart, lungs and brain.

  1. Low-calorie vegetables

Some vegetables are good to eat and filling in nature. But these will not fulfil your calories. Don’t exclude them but consume a sufficient amount as they are a source of vitamins.

  1. Be patient

This is perhaps the most important tip of all. Changes don’t happen overnight. Calculate your daily required amount of calories so that you can add more of them to your daily intake according to your condition.