Gaining weight and building muscle mass can be just as challenging for some people as losing weight is for others. Whether you’re looking to build muscle, recover from an illness, or simply want to achieve a healthier body weight, understanding the right strategies is key. Scorpion’s Ultimate Guide for building muscle mass will walk you through essential steps to achieve your muscle building goals in a healthy and sustainable way, focusing on nutrition, exercise, and lifestyle adjustments. Let’s dive into how you can effectively increase your weight while ensuring your body receives the nutrients it needs.
ENERGY BALANCE
The first step to gaining weight and muscle mass is by calculating your daily calorie needs and the food required to put you in surplus. This can be a bit of a process and can take a few weeks to refine. However, in simple terms you need to be ingesting more calories (food) each day, compared to the calories (energy) you are burning off. You can use online calculators to estimate your calorie needs and to work out your basal metabolic rate (BMR) and then multiply this number by your activity factor.
However a more practical method is to weigh yourself multiple times per week, average this number then compare to the following week. If you have gained weight you have been in a surplus, if you haven’t gained weight then you need to increase your food. Set realistic goals aiming for weight gain of about 0.2 – 0.5kg per week. Monitor your progress and if needed adjust your plan to keep yourself in a surplus.
FOOD CHOICES
Food choices play a major role when it comes to weight gain. By eating too much nutrient dense foods like fruits and vegetables you can drastically reduce appetite and therefore limit your daily intake. At the same time, there needs to be a balance of these foods to help support your health.
Some good food choices include:
- Healthy fats
Avocado, nuts, seeds, olive oil and fatty fish can help increase your calorie intake and provide essential omega fatty acids - Protein rich foods
Chicken, eggs, beef, dairy (whey protein) and mass gaining shakes like Mass Attack will help you optimise your protein intake - Carbohydrates for fuel and energy
Wholegrains, white and brown rice, starchy vegetables like potato and corn - Easy high calorie snack options
Trail mix, peanut butter, smoothies, cheese and weight gainers
EAT MORE FREQUENTLY
Eating more frequent meals is crucial when trying to gain weight because it helps ensure that you consume enough calories throughout the day. When you spread your food intake over five to six smaller meals instead of just two or three larger ones, it becomes easier to increase your overall caloric consumption without feeling overly stuffed at any one time. This approach allows your body to digest and absorb nutrients more efficiently, promoting better energy levels and reducing the likelihood of digestive discomfort that can sometimes accompany larger meals. Additionally, frequent meals provide an opportunity to incorporate a variety of nutrient-dense foods into your diet. This not only helps in meeting your caloric needs but also ensures that you’re getting a balanced intake of proteins, fats, and carbohydrates, along with essential vitamins and minerals. By snacking between meals and including calorie-rich options like nuts, cheese, or smoothies, you can boost your caloric intake while also fueling your body for workouts and daily activities.
STRENGTH TRAINING
Strength training is essential when trying to gain weight because it helps build muscle mass, which is denser than fat. When you engage in resistance exercises, such as lifting weights or using resistance bands, your body responds by repairing and growing muscle fibers. This process not only increases your overall weight but also improves your body composition, leading to a healthier and more toned physique. Strength training stimulates your metabolism, which can help you consume more calories effectively. As you build muscle, your body requires more energy to maintain that muscle mass, meaning you’ll burn more calories even at rest. This can create a caloric surplus, which is necessary for weight gain. Additionally, strength training enhances your appetite, making it easier to consume the extra calories needed to support your weight gain goals. Overall, incorporating strength training into your routine is a powerful strategy for achieving healthy weight gain.
STAY HYDRATED
Staying hydrated is incredibly important when because it supports numerous bodily functions that are essential for muscle growth and recovery. When you’re consuming more calories and engaging in strength training, your body requires adequate hydration to effectively transport nutrients to your muscles. Water plays a crucial role in digestion, nutrient absorption, and the elimination of waste products, all of which are vital for optimizing your performance and recovery. Additionally, proper hydration helps maintain optimal blood volume, which is necessary for delivering oxygen and nutrients to your muscles during workouts. Dehydration can lead to fatigue, decreased strength, and impaired performance, making it harder to achieve your weight gain goals. Furthermore, staying hydrated can help regulate your appetite and prevent overeating, as sometimes our bodies can confuse thirst with hunger.
MONITOR YOUR PROGRESS
Keep a food diary to track your calorie intake and ensure you are meeting your goals. – Adjust your diet and exercise plan based on your weight gain progress.
CONSIDER PROFESSIONAL HELP
If you’re struggling to gain weight, consider consulting a registered dietitian or nutritionist who can provide personalized advice.
Gaining muscle mass in a healthy manner involves a strategic approach to diet and exercise. Focus on consuming nutrient-dense foods, increasing your caloric intake, and incorporating strength training into your routine. Monitor your progress and adjust your plan as necessary, and consider seeking professional guidance if needed. If you have any specific questions or need more details on any of these points, feel free to ask!
Scorpion has a range of products that help you achieve that rock hard muscle.
Scorpion Mass Attack is a new species of lean mass gainer. Scorpion Mass Attack is one of the most calorie dense muscle growth formulas available today and features 600 calories and 40g of protein per serve when mixed with milk. Mass Attack only features high quality ingredients which means no stomach bloating. Mass Attack is available in four delicious flavours, try one today.