One of the main reasons a person would want to know how to gain weight fast is to professionally train for bodybuilding. But contrary to what many people think, this is a job that is easier said than done. Here are a few ways in which you can get that added body weight and muscle that you are looking for.

You will need to start counting the calories you consume. You do not have to change your diet in any major way, but what you will need to do is start counting all of the calories that are going into your body. Once you know this you will know what kind of an intake to maintain to put on that weight.

If you want to know the most important concept for how to gain weight fast, it's eating the right foods. Gaining weight is not about eating everything in sight, it is about eating the right kind of things. Common sense will tell you that you will need to take in more calories that you are burning. What you will need to do is start adding food items to your diet that will help you gain lean mass and not fats that are bad for you. To begin your weight gain diet, start eating six meals a day. Of course, your main three meals can remain the same, but include small meals in between each one of them. The idea is to eat something every 2.5 hours to 3 hours.

Some great weight gain foods to feast on are steak and chicken in the meat category. You could also think of adding fruit, milk and cheese in varying proportions to your diet each day. Having a lot of vegetables and also chomping down on some mixed nuts like cashews and walnuts will help a lot. The best idea would be to go to a nutritionist who will be able to chart out a diet plan according to the kind of weight you need to put on and the amount of time you need to do it in. This diet plan can then be complemented with a weight training program as well in order to make sure you are gaining lean muscle mass and not fat.

A weight gain diet has to be done along with weight lifting – only then will you be able to get the best muscle gains out of it. Meet with a personal trainer who is going to chart out an effective programme for you. This can be on tri-weekly basis. Your focus will have to be on the larger exercises such as squats and deadlifts. You will also have to do chin-ups and bench presses among other kinds of exercise. All of this will help you gain a good deal of weight the right way.

Now you should understand the basics of how to gain weight fast. By following this advice you are not only giving yourself the opportunity to change your physique for the better, you are setting a good example for those around you. Healthy eating and exercise will not only help you gain healthy muscle weight and have you feeling great; it will also encourage and inspire others to adopt a healthy lifestyle as well so they can see their body composition change for the better as well.

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solation exercises are suggested once you've built base strength & muscle mass.

·      Try to do pull ups, chin ups and barbell rows.

·      Do not go for endless Bicep curls and triceps kickbacks.

·      Involve in Bench press, overhead press and dips.

·      The most important exercise is squats. It is a free weight exercise. When you can squat and Deadlift heavy weights your arms will grow in a bigger size.

·      Do not go for leg extensions.

·      It takes 3 workouts per week of about 1hour each and includes compound exercises like Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, Dips, etc.


Athletes’ workout 5-6 times per week. But as a beginner you need to slowly grow stronger and bigger. As a beginner you need more recovery.

· Rest. Muscles grow when you rest, not when you work out. Focus on intensity and not gym time.

· Sleep. Growth hormone releases when you sleep, building muscle. Aim for 8 hours sleep.

· Drink Water. Avoids dehydration and helps muscle recovery. Drink 2 cups water with each meal.

· Eat Whole Foods. You'll achieve a lower body fat, so the muscles you've built show better. And the vitamin & mineral content helps recovery..

· Proteins. Meat, poultry, fish, eggs and milk

· Carbs. Brown rice, oats, whole grain and pasta

· Veggies. Spinach, broccoli, tomato, salad and carrot

· Fruits. Banana, orange, apple, pineapple and peers

· Fats. Olive oil, fish oil, real butter, nuts, flax seeds etc.