5 Tips To Gain Weight!
- Grant Caraway
- 3 minutes ago
- 2 min read
Below we will be discussing 5 TIPS TO HELP YOU GAIN WEIGHT. I hope this is able to help!
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1)- Stay in a calorie surplus. When it comes to gaining weight it’s all about calories in & calories out. So you need to track how many calories you are burning daily. If you can use some type of Apple Watch or fit bit- you can see what you burn on average daily. Then try to consume 30-40% above that number. Aka a surplus.
2)- Consume 2 protein shakes a day. If you don’t want to spend the money on an Apple Watch or something of that nature… have 1 protein shake after breakfast then 1 protein shake after dinner. If you do that consistently for 2 weeks- you can see weight gain. Include oatmeal, 1 scoop of protein & some berries so you get more calories. If you don’t see weight gain, then you know you need to eat bigger meals or more meals to get in a calorie surplus. The link below is a great protein powder we recommend that is very easy to digest
3)- Take Creatine. Creatine will help you get stronger to lift more weight in the gym. More weight you can lift, the more muscle you will be putting on, if you lift correctly. We will discuss that in point 4. I recommend creatine for ages 13+ or whenever you start lifting in the gym. Creatine increases muscle hydration aka it pulls the water from your body & internally hydrated your muscles which creates ATP… which is energy that allows you to lift heavier. Below is a great creatine we recommend that is 100 servings.
4)- Lift in the correct rep range. Yes football players need to be strong, so lifting in a 1-4 rep range can help with that. But muscle growth occurs in the 8-12 rep range. Push yourself to failure in that rep range. If you can get 12 reps easily, it’s time to increase weight. Track your lifts & how much you do on those lifts. So you don’t stay at the same weight & plateau.
5)- Sleep. Your body recovers when you sleep. So make sure you’re getting 7-10 hours of sleep a night. But you should focus on quality sleep. Don’t eat any meals at least 2 hours before bed. Don’t have any screen time 1 hour before bed & don’t consume any caffeine at least 8 hours before bed. Trust me your sleep will be much better and your muscles will recover faster.