Quick Weight Gain Tips

I can't gain weight - what can I do?

We get asked this question alot. For people with naturally lean body types, weight gain can be very difficult. It's a slow and steady process. If you can stick to the process expect to gain between 0.5 - 1kg per month.

There are 3 areas you need to focus on for weight gain: Diet, Workout and Recovery. Check out our Weight Gain goal page for more detail but here's a quick summary to get you started.

  1. Diet
    • Eat 6 to 7 small meals per day. Weight gain means your calorie intake needs to be greater than your energy use. Eating small meals frequently ensures your system is constantly drip fed nutrients for maximum efficiency while preventing the fullness and discomfort associated with large meals.
    • Eat a wide variety of foods - wholegrain cereals, rice, pasta, breads, fruit, vegetables, lean red and white meats, fish, nuts and seeds, plenty of dairy.
    • Once your base diet is sorted, add a nutrient dense supplement such as Horleys LeanGain, Huge, or Awesome Mass. This will help boost the energy density of your diet. These formulas can provide extra carbohydrates, protein and nutrients in a convenient format. Use them after your workout and as small meals between breakfast, lunch and dinner.
  2. Workout
    • To maximise your weight gains, focus on resistance training at the gym.
    • Workout each muscle group 1 - 2 times a week.
    • Complete 8 reps per set using a moderate weight approx. 80% of your 1 rep max.
    • Slowly increase your weights each week.
    • Avoid overtraining and endurance training.
  3. Recovery
    • Getting enough rest is crucial for healthy weight gain.
    • Muscle tissues heal & rebuild after exercise, growing back bigger and stronger.
    • Make sure you rest & sleep well.
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