The
Skinny Guy's Guide To Gaining Weight
By Vince DelMonte
How would you like to learn how to gain weight fast?
If the title of this article caught your attention, there is a good
chance you are sick and tired of not seeing the weight on the scale
budge. Most likely you just got home from the
Mandarin buffet and still can't budge the scale. You could
live on McDonald's and Pizza Delight and your Ferrari style metabolism
would simply burn it off. In a world that is obsessed with
losing weight – you are interested in gaining weight!
Are You Sick and Tired Of People Telling You
How To Gain Weight?
It probably sounds like this:
“All
you have to do is eat, eat, and eat some more to gain weight...”
“Weight gain is
just a matter of eating...”
“You
just gotta overload your metabolism to gain weight fast...”
“You
can't build a house without the bricks and mortar for gaining weight...”
Don't throw me to the wolves quite yet. There is
certainly truth to these statements and some of these analogies can
prove quite powerful. I think I'm even guilty of preaching a few! But
the problem with this advice is that it's usually followed up with the
same old regurgitated blah, blah, blah advice that only tells you
what to do and does not reveal real-world,
practical how-to action-steps.
If you are someone who has struggled their entire
life, trying to pack on extra muscle mass and still consider yourself
underweight, then you are not alone. I was once skinny and underweight
myself...
People, predispositioned to skinniness, are commonly
referred to as “hard gainers.” This is the cool way
to label your scrawny frame despite the fact that your body turns into
a Number 2 pencil when you wear yellow!
It's Not Totally Your Fault You’re Skinny
In the skinny guy’s defense, the reality is that you
have been cursed with traits like Lamborghini-type metabolism, giraffe
like limbs, and the strength of a senior citizen. You have to fight
with every bone in your body to do something about your small frame and
to keep up to your male buddies who seem to grow muscle just by
sneezing – those muscle freaks piss me off just as much you!
Even though you might think your genetic deficiencies
have sentenced you to a life of frailty and surprised looks when you
tell others you lift weights, I am living proof that hard gainers with
very ‘muscle-unfriendly genes’ can fight back against their genetics
and gain muscle weight. I defeated my skinny genetics just after
college and I am about to show you four tips that helped me climb from
a 149 pound weakling to a rock hard 190 pounds in six months.
Trust me, no body has worse genetics for building
muscle and gaining weight than an ex-long distance runner who abused
his body with 60-80 miles of running a week (for over 10 years).
Skinny Guys Must Play By A Different Set Of
Rules
If you are underweight, than your first step to
gaining weight is to understand that you must play by a different set
up rules. I have said this before and will say it again,
“Taking
advice from someone who can gain
muscle weight easilyis like taking
money advice from someone who inherited a fortune or is making money
illegally.”
You must think outside the box and give up the excuse
of being a “hard gainer.” It is time to stop listening to all the
naysayers who have told you that is impossible to gain weight
because of your genetics. Regardless of what you have been led to
believe, you do have the potential to build an
impressive physique that turns heads and even intimidates!
If you have read this far, I am guessing you are ready
to longer resemble a microphone stand! You are prepared to overload
your metabolism for muscle growth, to ensure you are never referred to
as 'underweight' or 'skinny' ever again. Start following these simple
steps and don't be surprised if you gain an extra ten pounds of muscle
weight in the next four weeks.
Simple How To Gain Weight Action
Steps To Start Growing Like A Skyscraper!
1. Double It Up
One of the most practical steps you can take is to
double whatever you are currently eating in the kitchen right now. If
you are eating one chicken breast per meal, then cook up two. If you
are only eating two slices of bread, then make it four. If you are
eating one handful of nuts, then make it two. If you are using only two
scoops of protein powder, then make it four.
Most likely you are only a few dozen meals short of
filling out your underdeveloped body parts and attracting the attention
of that sexy girl at your gym. I assume you are already in the kitchen
and have the food out. So would you agree, you really have no good
excuse not to shovel down a greater percentage of calories by doubling
it up?
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?
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About the Author:
Vince DelMonte is the author of No Nonsense Muscle
Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com/
He specializes in teaching skinny guys how to
build muscle and gain weight quickly
without drugs, supplements and training less than before.
© 2006-2007, Vince DelMonte Fitness. All rights in all
media reserved. You may reprint this article so long as the article and
author bio are reprinted intake and all links are made live. This
article may never be sold individually or as part of a package.
