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Most Popular Articles:
Also Check out Stew on Fight Science - National Geographic Channel
How do I Gain Weight?
I receive this question often from young men and women in their teens and early twenty's. I remember when I was in my teens, gaining weight was difficult, but it can be done with a proper diet and resistance training program.
Weight gain is something that isn't easy to
do and you probably know this already. People who cannot gain weight usually
have a high metabolism, which makes gaining so hard. The key to weight gain is
to do everything BIG. You have to eat
big, lift big, in order to get big. This is your new motto! A lot of people think weightlifting is
the key to gaining weight. It is an
extremely important part, BUT, the other thing that is just as important is your
So, to put it as simply as possible, there are 5 simple steps to how to gain weight:
1) Count how many calories you eat in a normal day. Don't change anything, just eat like you normally would and count how many calories you consumed. This is extremely important, so try to be as exact as possible. Also, weigh yourself. If you are not gaining weight or losing weight, this number is your baseline caloric intake with exercise.
2) Starting the day after you counted calories, eat 500 calories MORE than you normally do. So, pretend that the day you counted calories you counted 2000 as your baseline. For the rest of the week, you would now eat 2500 calories a day. Instead of eating 3 big meals a day or eating all day all the time, spread those calories out over 5-6 smaller meals. Eat one meal every 2 and a half to 3 hours. To get big, you have to eat big! Remember that. Adding more peanuts, almonds, even milkshakes will help you add great protein and healthy fats (in the nuts) and many calories with little effort.
3) Weightlifting! Get in the gym and lift! This
is another important step to how to gain weight, so make sure you are doing it
correctly. But if you do not have weights, go with a TRX, pullups, dips as they
are together the HEAVY exercises in the calisthenics world. Adding
bodyweight squats or holding dumbbells in your hands while squatting / lunging
is an easy way to add weight to your resistance muscle building routine.
ideas at MJDB
5) Here is an important one. At some point, you will stop seeing weight gain. At this point, you will have to eat even more. So, when you stop gaining for at least 2 weeks, it means it is time to start eating an extra 250 calories a day. Every time you see you haven't gained weight for at least 2 weeks, add an extra 250 calories. UNTIL you have reached your goal. NOW, even more important KEEP WORKING OUT! Do not just eat to get big. Work out to get big too!!!
More tips for how to gain weight (extremely important!)
Stay away from too much fat! Even though weight gain
is your goal, you don't want to be getting all your calories from fatty foods,
thus gaining fat. Get rid of the chips and candy. No more fast food, nothing
fried. Stick to high protein and high carb / low fat foods like tuna fish (and other seafood),
chicken breast, turkey, ham, lean meats, fruits and fresh vegetables.
Foods that will assist with weight gain:
Whole or 2% milk Milkshakes
Salad dressing Mayonnaise
Raisin Bran Cereal Oatmeal
Peanut butter and jelly Club sandwiches
Bagel Cream based soup
Prime rib Steak
Ice Cream Chicken
Ham Steak Fish
Peanuts / Almonds etc Beans, Peas
Bananas Protein drinks
Eat these and add additional helpings if you are trying to boost your caloric intake to 2500-3000 cals per day in order to gain weight - even more if you are very active with your workouts.
Feel free to contact meat Stew@stewsmith.com if you have any questions. Also, read the Article Archive Guide for answers to Army, Navy, Air Force Special Forces, scoring better on the PFT, losing weight and many other issues with fitness in the military.
Special Thanks to Fit Deck and Stud Bar Pullups for donating to the
Stew Smith is a former Navy SEAL and fitness author
certified as a Strength and Conditioning Specialist (CSCS) with the
National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy
lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com.
contact Stew with your comments and questions,
Books, eBooks, DVDs
Complete Guide to Navy SEAL Fitness
More Info |
Book / DVD
Maximum Fitness - CrossTraining | More Info | Book only
The Special Operations Workout | More Info | Book only
The SWAT Workout - From Recruit to SWAT | More Info | Book Only
The Combat Swimmer Stroke Video | More Info | Download MP4
The Pre-Habit Workout | More Info | DVD only
New Fitness APPs: Navy SEAL, FBI, Pushup. Pullups | More Info | APPS
Coming Soon - Navy SEAL Fitness with Weight Training
The Complete List of Stew Smith's eBooks / Books:
* NO EBOOK READER REQUIRED | READ WITH ADOBE ACROBAT READER
Fitness for All Levels of Fitness
Veteran's Fitness - Baby Boomer and a Flat Stomach | More Info | eBook only
The Busy Executive Workout Routine | eBook only
The Special Forces Physical Fitness Workouts
The Law Enforcement Physical Fitness Test Workouts