2.
Live Your Life Around Food
Sure, you know that you must eat every 2-3 hours, but how well do you execute? Set
your clock on a countdown timer to go off every 2 and ½ hours so that you
reinforce the habit of eating literally not a second late for each meal! Don't turn
off the damn beeper until you start chowing down.
Ensure you are eating your first meal within 15-30 minutes of waking up - absolutely
no later. This first meal of the day should always consist of REAL food to flood
your body with quality nutrients. I question anybody's commitment to gaining
weight if they are too lazy to wake up 15 minutes earlier to eat a real meal.
Lastly, don't be surprised if you are not gaining weight if you do not find
yourself spending more time preparing food, more time eating food and more time
cleaning your kitchen. You should notice you are spending more time in the grocery
store and you should also notice a larger grocery bill each week!
3. Use BIG Eating Equipment
If you want to bulk, then you have to eat like Hulk. Do you think Hulk eats out
of a small plate, or a small bowel, or a small cup? If you are aiming to get
big
and
huge, you are going to require large amounts of food, most likely
close to double of what you are currently eating.
So get BIG eating equipment! Get a BIG cup, get a BIG bowel, and get a BIG plate.
Surround yourself with BIG. Most of the time hard gainers are nothing more than
"under eaters." If you struggle to complete a meal, then a bigger serving
on a bigger plate will look small!
4. Never Train Hungry
How many times have you woken up, whipped up a protein shake and than headed off
to the gym? Or maybe you had a long afternoon and missed a few meals and then attempted
a weight training workout after work?
I thought this was common sense to avoid, until a few of my skinny clients confessed
that they were showing up for their workouts having only eaten a piece of fruit
and some crackers within the entire day!
After dropping the 45-pound plate on my foot out of shock, they reassured me:
they
were not hungry. I sometimes screamed back, "Yeah, that's because
your metabolism is in starvation mode and shut right down, you skinny pencil neck!"
I understand that training in the morning is the only time for some, however, I
recommend to aim for a minimum of at least three solid meals in your system prior
to training. Or eat the biggest meal of your day immediately after your AM workout.
Would you take your car out on a long trip with a half empty fuel tank? Not unless
you wanted the car to die and you push it the rest of the way. So why would you
take your body through a grueling training session on an empty stomach?
5. Eat Nutrient Dense Foods
Focus on caloric-rich foods that are loaded with nutrients. Avoid foods with
empty
calories, which means there is little or no nutrient value in the calories
you are eating. Why would you consume a 500-calorie plus meal that is loaded with
fat and sugar which does nothing but make you feel sluggish and soft? Instead, eat
a high caloric meal loaded with slow releasing carbohydrates, proteins, fats, vitamins,
minerals and fiber. Here are some of the best choices:
Carbohydrates - Oatmeal, rice, breads, yams beans, potatoes, fruits and veggies.
Proteins - Steak, chicken, lean beef, cottage cheese, whole milk, eggs and
salmon.
Fats - Olive oil, flax oil, avocados, nuts and peanut butter.
Extras (high calorie cheat food) - Ice cream, raisins, dried fruit and trail
mix.
6. Drink A Carb And Protein Drink While You Workout
How hard is to sip on a calorie-rich drink during your weight training sessions?
Simply mix up a 2:1 ratio of carbohydrate to protein with one liter of water and
you instantly have a few extra hundred calories per day. Now have an extra workout
drink before your workout and extra workout drink after your workout and that's
easily an extra one pound per week. Only use this technique if you are weight training
at a very high intensity.
7. Live the motto, "Never Stop Eating"
Did I hear you say, "But I'll throw up if I eat all day?" Maybe... Is
it necessary? Of course not. But this is a part of pushing your body's threshold.
Don't worry, you will get used to it and your body will require more food as you
gain more muscle on your body and your metabolism increases. Just think that if
you are not eating, then you are not growing, and if you are not growing then you
are staying the same. Is that what you want?
Conclusion
There you have it and as I promised, learning how to gain weight fast is quite simple.
Executing is a whole different story. It will really come down to how truly committed
you are to defeating your skinny genetics and gaining the muscular body you deserve!
Here is my promise to you. You have the ability to gain at least another ten pounds
of solid weight in the next four weeks by simply applying the advice above. If you
are truly committed to your goals of gaining muscle weight and no longer being known
as underweight, then I believe you will rise to the challenge and
take action!
Are you with me?