How to gain weight easily-easy steps to gain weight

Back in 2012, when I was extremely thin, I decided to make a change. I managed to gain approximately 8

kilograms in just 100 days, taking me from 62 to 70 kilograms. My experience may be helpful for those

who find it challenging to put on weight, as that's what I was dealing with at the time.

I want to encourage all hard gainers to stop making excuses and admit that maybe they

haven't tried hard enough.

It's worth noting that my approach may not work for everyone, as it's based solely on my personal experience.

However, it could be an excellent source of motivation for those looking to gain weight.

I attribute my success to two essential factors: eating more and pushing myself during workouts at the gym.

So, if you're struggling to put on weight, consider following my lead and try to be patient with yourself.

With a little effort and dedication, you can achieve your goals.

Diet:

To achieve your goal of weighing 80 Kg, you need to eat like someone who already weighs that much.

It's essential to maintain a calorie-surplus diet to gain weight effectively. Just like building a 10-floor building

requires the right amount of material, your body needs the right amount of nutrients to grow.

Eating the right food is equally important as eating more. Relying on junk food can be harmful to your

health and can lead to a crash in your metabolism. To help your muscles grow, you need a good amount

of protein in your diet for recovery after a workout.

To be precise, for every KG of your body weight, you require 2gm of protein. For instance,

if you weigh 70 kg, you need to consume around 150 gm of protein per day.

Protein-rich foods such as chicken, beef, milk, beans, eggs, and tuna fish provide natural

protein to your body. However, it may require you to consume a lot of these foods to reach

your daily protein intake. These are just general guidelines to help you gain weight and improve

your muscle growth.

Meal times:

Most of us are accustomed to eating three square meals a day, namely breakfast, lunch, and dinner.

However, it's worth noting that these meals are actually prolonged intervals, and the body may feel

hungry in between. Consuming more food that the body can handle at once can lead to indigestion

and other digestive issues.

That said, have you ever considered breaking down your meals into smaller portions?

Eating five to seven small meals throughout the day, rather than three heavy ones,

can do wonders for your health. For one, it enables your body to receive a steady flow of calories,

which can keep your metabolism active. Additionally, you'll be able to eat more food without feeling

bloated or experiencing any digestion problems. Admittedly, it can be challenging to adapt to this

eating habit at first, but with time, your body will get used to it, and you'll reap the benefits.

My timing for meals:

8:30 am, 12.30 pm, 3:00 pm, 7:00 pm, 10:00 pm

Typical day:

Breakfast - 3–4 slices of bread with peanut butter, egg omelet of 6–7 eggs l. I have not used more than 3

egg yolks at once.

A handful of mixed dry fruits such as almonds, cashews, and raisins.

Lunch - chicken rice (breast) with 2 or 3 eggs.

Third meal(pre-workout) - Oats up to 50gm with less sugar.

Post-workout meal - 30 gm whey protein water or 6 eggs contains 2 whole eggs.

Dinner - Usually eat sabzi with chapati (3–5) or dal rice sometimes with I cup of curd.

Last meal - Whey protein 30gm shake with milk.

Training/ workout routine:

It's important to keep in mind the old adage, "Failure to plan is planning to fail." Prior to embarking on

any physical training or gym regimen, it's essential to have a clear understanding of what you intend to do.

Which specific training routine will you follow? Which exercises will you perform? How many sets are

you aiming for?

Create a workout plan and keep a detailed log of your progress to ensure that you remain on track. By doing so,

you'll be able to easily track your progress and make adjustments as needed.

My workout routine was something like below at that time.

Chest:

5 sets of incline bench press

5 sets of flat bench press

5 sets of incline dumbbell press

5 sets of flat dumbbell press

5 sets of flyes/ butterfly deck

Triceps:

9 sets of any isolated triceps exercises you can think of like cable extension or dumbell kickback.

I suggest making progress with tricep dips.

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Back:

5 sets of wide grip lats down pull

5 sets of closed grip lats down pull

5 sets of seated rows

5 sets of one-handed-dumbbell row.

3 sets of barbell rows.

Biceps:

6 sets of isolated bicep exercises you can think of could be on a machine or free weights.

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Shoulders:

5 sets of shoulder presses with barbell

5 sets of shoulder presses with dumbells

6 sets of front dumbbell raise

6 sets of side dumbbell raise

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Deadlift and pull-ups:

5-set deadlift from low to high weight to build strength and overall body training.

5 set pullups also with hanging weights if needed any extra resistance.

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Legs:

5 sets of squats (shoulder length between feet)

5 sets of squats (wide standing position)

6 sets of quadriceps extensions

6 sets of hamstring curl

I have mixed walking lunges with leg workouts. Believe me, this is a real exercise that comes after Squats

to build mass.

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Maintaining a positive mindset can make a huge difference. It's important to set aside your ego and focus on

proper form when exercising. Starting with lighter weights is perfectly fine, as everyone has to start somewhere.

If you're unsure about exercise execution and feel too shy to ask at the gym, don't worry.

There are plenty of free workout videos available on YouTube that can give you the guidance you need.

Motivation:

It's important to find the right motivation to keep you going. Ask yourself why you want to gain weight

and what achieving your goal will mean for you. For most of us, the goal is to look and feel our best. Keep

that in mind and stay focused. Think of it like a vision chart - always keep your goal in sight. You can also

use motivational posters or wallpapers to help keep you inspired.

When I started seeing results, my friends and family noticed too - especially the improvement in my biceps

and chest! Their positive feedback kept me motivated, and

I also gained a newfound confidence in my appearance.

One final point to keep in mind - I was determined to gain muscle so that people would stop

commenting on my skinny frame. I hope these tips help you stay motivated to achieve your goals.