Time to read: 3 min
How to Gain Weight Responsibly
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.
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
7. Eat more (protein-rich) meals
If you're naturally not a big eater but want to see a higher number on the scale, try to train yourself to eat more frequently. Don't hold back and go for that extra meal or grab those fitproof snacks.
Your body always adapts to your eating pattern. Consuming several smaller meals can increase your appetite and make you feel hungry more often.
Ensure that your meals always include a good portion of proteins. Proteins are the building blocks of our muscles, so for muscle mass, you not only need more calories but also more proteins.
Read also: How much protein do you need daily?
Good plant-based protein sources include: fermented soy (tempeh), quality meat substitutes, beans like lupine beans, lentils, quinoa, buckwheat, and our plant-based proteins.
8. Drink your calories
If you struggle to gain weight, there's a good chance that you quickly feel satisfied after eating and naturally don't have a strong urge to eat. The result: you consume too few calories every day.
Can't stomach anything in the morning? Opt for a drinkable breakfast that you enjoy. Orangefit Hero is not only practical but also tasty and rich in proteins. A real hero during your morning rush.