Weight gain or weight loss is not just restricted to women. Men face many health issues that many of us either ignore or don’t have the proper knowledge of. Not only obesity but being underweight may also result in a host of health issues. Men can achieve their desired weight by consuming nutrient-rich food aired with a proper workout regime.
There are tons of articles that give you step-by-step guidance to lose weight, but this article gives you the best tips for men to gain weight healthily. You can encourage muscle development by following the simple tips mentioned in this article.
Causes of being Underweight:
Several reasons make men underweight, and there might be some underlying issues. Some of the causes are:
- If a history of being underweight runs in the family.
- You cannot gain weight even if you eat high-energy foods if you have a high metabolism.
- People who engage in rigorous activities like athletes, runners, etc., might have a lower body weight since they burn significant calories.
- Some chronic health conditions like thyroid disorders, cancer, diabetes, digestive diseases may decrease a person’s appetite resulting in lower weight in men.
- Consuming food is affected by a person’s poor mental health, resulting in lower weight in many.
Best Tips To Gain Weight For Men:
Here is the list of tips that help men gain weight quickly and healthily:
1. Drink Milk:
Including milk in your diet is one of the best ways to increase weight for men. Milk is an excellent source of minerals, vitamins, and a mixture of proteins, carbohydrates, and fat (1).
Replacing skimmed milk with whole milk fills your body with all the essential nutrients and helps men build muscle, and adds at least 60 extra calories. Milk can be consumed with oatmeal or cereal, and it has high amounts of vitamins D and A.
2. Coffee with Cream:
Coffee is one of the commonly consumed beverages worldwide. It has all the essential nutrients that keep you energized throughout the day when taken in the required amounts. But if you are looking for weight gain, just coffee won’t do. The perfect solution is by adding whipped cream to your daily coffee that adds creaminess to your beverage.
The health-promoting vitamins and minerals of heavy whipping cream are high in calories and add significant weight to your body.
3. Take a Diet Rich in Nutrients:
Diet plays an essential role in making or breaking your body’s health. have a well-rounded meal that includes a good amount of protein, carbohydrates, and fats, which helps you build healthy muscle (2).
One of the best ways to add healthy weight is to include rich foods in carbs and fats (3). These foods are dense in calories and provide you energy throughout the day. Some of the foods that have carbs and fats in abundance are:
- Full-fat yogurt.
- Whole eggs.
- Whole grains.
4. Focus on Weight Training:
Weight training is yet another way to gain weight for men. This process helps make your muscles more extensive and more robust. You can either get the equipment necessary for weight training at home or join a gym. Under the guidance of a professional trainer and a proper diet, you will gain muscle weight that makes you strong and healthy (4). Some of the things you can do for weight training are:
- Try practicing resistance exercises like push-ups initially and then increase gradually.
- You can work out at home by obtaining a barbell or a set of weights.
5. Workout Different Muscle Groups:
When men want to gain weight, they try to focus on one set of muscles to bulk up. But instead of one area, it is beneficial if you start working on all your muscles gain. Focus on your legs, chest, abdomen, chest, back, and arms equally. Make sure you take a rest in between sessions, and instead of working on all muscle groups in one day, keep rotating between them.
- Target each muscle group evenly by planning your week.
- You can make a schedule to meet your needs under the guidance of a trainer.
6. Consume More Than 3 Meals Per Day:
Many people cannot gain weight even after consuming ample calories because they have a high metabolism. If this is why you are not gaining weight, consuming six meals spaced throughout the day is a must. Keep the meals small and highly nutritious. You can also consume snacks such as granola bars, bananas, and peanut butter dense in calories and nutrients.
See More: Diet chart for weight gain
7. Improve Calorie Consumption:
One of the best weight gain tips for males is to increase the consumption of calories per day (5). You need to consume 3500 calories to gain one pound of body mass. You can either start your caloric eating by adding two additional meals or adding two to three high-calorie snacks. Make sure you consume at least 2500 calories per day to increase one pound a week.
8. Add Protein to Your Diet:
Consuming foods high in protein is an ideal way to increase weight in men healthily. You should eat 1.5 to 2.2 grams of protein per kg of your weight. According to a study, most of the excess calories get stored in your muscle when you follow a high-protein diet (6). Some of the foods rich in protein are:
- Red meat.
- Fatty fish.
- Whole grains.
- Whole eggs.
- Pulses and legumes.
- Nuts and seeds.
- Dairy products.
9. Lift Heavy Weights:
Another healthy way to build muscles is by lifting heavy weights in a controlled manner—set mini-goals for yourself, which will help you increase the weight you can raise gradually. You can start with 90 pounds and then increase progressively to 150, giving you a weight boost of five pounds. Make sure you don’t overdo anything since it may pull muscles.
10. Lower Your Reps:
Lowering the reps while you lift weight is the key to weight gain in men. While high reps with lightweight increase muscle endurance, low reps with heavyweight tend to increase muscle mass. Although heavy weight lifting builds muscles, it might get tiring if you overdo it. Make sure you don’t perform more than 20 sets.
11. Limit Your Cardio Sessions:
A cardio workout is a perfect option when you want to lose weight. A good cardio workout will burn all the calories you wish to gain; it is best to avoid cardio sessions if you are looking for a healthy weight gain. But if you still need to, make sure to limit your cardio sessions.
12. Drink Shakes:
As discussed before, a good workout session is essential in building muscles. For men who desire to gain weight healthily, drink a protein shake can be an apt choice. Drinking shakes helps increase stamina and endurance after a workout session. Therefore keep a banana, some dried fruits, or a good energy shake on an excellent calorie intake.
13. Have a Rest:
We all know that proper diet and workout are essential to building stamina, strength, and weight for men. But your body and muscles need enough rest after a rigorous workout session. Make sure not to work the same muscles daily and keep rotating the muscles for even mass distribution. Ensure to take a gap of 48 hours before working on the same muscle group.
See More: How to gain weight in 10 days
14. Proportion of Body Fat:
Keeping an eye on the current body weight is the key to healthy weight gain in males. It gives you an idea about the areas where you need to work more. Increasing weight in the form of muscle instead of fat gain, keeping a tab on the body fat gain is essential.
15. Drink Enough Water:
Drinking enough water is necessary for the healthy functioning of your body. Make sure you drink at least 8 to 10 glasses of water spread throughout the day. Avoid drinking water during, 10 minutes before or 10 minutes after a meal. This will ensure you consume your food correctly. Water helps add additional calories and protein, playing an influential role in their absorption.
16. Get Sufficient Sleep:
Sleep is yet another critical factor that affects the health of your body. Proper sleep will help rebuilt and renovate your muscles, making them solid and well-rested. It might look simple but make sure to get at least 6 to 8 hours of sleep every night for healthy weight gain.
17. Change Your Routine:
Changing the routine by working in different muscle groups will give your body an even muscle gain. Since the unused muscles tend to accumulate more mass, rotate the workout between several muscle groups. This is another best weight gain method for men.
18. Quit Smoking:
“Smoking is injurious to health” is a quote we find on a pack of cigarettes. Smoking not only affects your health but also involves the healthy weight gain process. When you want to gain weight, it is necessary to make some lifestyle changes. When compared to non-smokers, smokers tend to lose weight. Therefore when you want to gain weight, it is better to stop smoking.
19. Track Your Progress:
Last but not least, you can keep yourself motivated by tracking your progress. Once you notice even a slight muscle gain in your body, you will stick to the routine more efficiently. This way, you will also know which areas you need to work, and if need be, you can add few more calories to your diet.
Healthy and permanent weight gain for men doesn’t happen overnight and needs consistent efforts. There are high chances of developing health-related complications if you are underweight. You can take assistance from a personal trainer to help you gain and sustain the weight you gained. Don’t forget to let us know if this article has helped you!
Disclaimer: The content provided in this article is for informational purposes and not a replacement for professional advice. The website is not responsible for any effects on your body. If you are unsure of any of the tips, you can consult a doctor before trying anything.
1. When should you visit a doctor?
Ans: Men can quickly and safely gain weight by following the simple tips mentioned in this article. But you should visit a doctor without fail if you couldn’t gain weight despite trying. This will help determine the cause of weight loss to treat the root cause effectively.
2. What are the symptoms of eating disorders?
Ans: Some of the symptoms associated with eating disorders in people are:
- Sudden weight loss without any reason.
- Secretive behavior.
- Fatigued appearance.
- Refusal to consume food in the company of others.
3. Does following a healthy diet plan result in weight gain?
Ans: There are various healthful weight-gain methods that you can try to gain weight healthily. Make sure to follow a diet plan that has foods filled with nutrients and not empty calories. You can also consult a doctor about developing a personalized diet plan that works for you.