How to Gain Weight Sans Stomach Fat

By:Ariba Khaliq, Onlymyhealth Editorial Team,Date:Dec 01, 2014

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Nobody likes being scrawny and called all sorts of humiliating names. If you're not consuming enough healthy calories, it will be difficult to add an impressive amount of muscle mass and promote muscle growth without putting on abdominal fat. Here are some ways to do it.
  • 1

    Hey, You Skinny People! Here’s the Real Deal

    If you’ve been skinny all your life, trying to gain weight can be a frustrating experience. Gaining weight involves increasing your daily calorie consumption. You might think “That’s easy, I could just down pizzas and French fries to take in extra calories,” but what you don’t realise is that ingesting fatty-foods will also increase your body fat percentage. So, having too much fat can actually do more bad than good.

    Image: Getty

  • 2

    Muscle Building is the Solution

    To add on bulk to those spaghetti arms and stick legs, consider strength training. Muscle always weighs more than fat and hence, building muscle is the ultimate way to gain weight without putting on stomach fat. Combining a specialized strength training plan with healthy eating can help you build muscle and gain weight without putting on extra fat.

    Image: Getty

  • 3

    Increasing the Calorie Intake

    To gain weight, you’ll have to raise the number of calories you consume daily. You can use an online food journal to record your meals, which will help you track your calories and eating trends. You can find the average number of calories you ingest by monitoring your daily calorie intake for three days. Add 500 to your average consumption to calculate the number of calories you need daily to gain approximately half a kilogram per week.

    Image: Getty

  • 4

    Eating Healthy

    Consuming healthy foods that are high on nutritional value, will aid in muscle recovery and preventing excess fat gain. Cook your meals with whole foods in their natural form like lean beef, chicken, fish, seafood, eggs, turkey, low fat dairy, whole grain breads and pastas, brown rice, oatmeal, fibre-rich cereals and good fats like salmon, nuts, olive oil and seeds. They are all good food options to put on kilos without adding on fat.

    Image: Getty

  • 5

    Constant Nourishment

    Consuming five to six meals per day will help you to constantly nourish your muscles and boost your metabolism. Skipping meals can slow down your metabolism and prevent muscle gains. If you forget to eat when it's time, get and set a timer for regular intervals. This goes for breakfast as well. Get abundant nutrients into your body within fifteen minutes of waking up if you want to gain weight.

    Image: Getty

  • 6

    Total Body Strength Training

    Strength training workouts four days a week are an effective way to gain on pounds. You should train with one exercise per muscle group and include intense exercises that work multiple muscles at the same time. Performing exercises like push-ups, squats, pull-ups, lunges, tricep dips, hanging leg raises and overhead shoulder press for four sets of 10 repetitions are good choices. In order to challenge your muscles and encourage growth, use moderately heavy dumbbells. But, remember not to compromise your form in an attempt to lift too heavy.

    Image: Getty

  • 7

    Protein Shake

    Drink whey protein shake after working out to help in muscle repair. Mix two scoops of whey protein powder with 12 ounces of water in a blender or protein shaker. Drink within one hour of your strength training workout session. This is essential because post-workout, your body is in a state where it can immediately absorb any calories you supply it with, so not giving it a huge dose of carbs and protein mars the recovery process.

    Image: Getty

  • 8

    Tracking the Fats

    An aggressive approach to your diet to gain weight requires getting those calories up, and therefore, you need to track how many calories you're taking in daily. It is important because if you’ll push the limits too far, you’ll start gaining body fat. Tracking allows you to cut back on your calorie intake by about 200 calories a day if fat gain is happening and you want it to stop. There has to be a very careful balance. Go too low and you won't gain muscle. Go too high and you'll start getting fat. Monitoring and finding your sweet spot is the key.

    Image: Getty

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