What Exercise To Put On Weight A Comprehensive Guide

If you're looking to put on weight, exercise is one of the best ways to do it. But not all exercises are created equal. In this article, we'll explore what exercise to put on weight, including step-by-step instructions, tips, solutions, and FAQs. Let's get started!

Table of Contents

• Introduction
• How to Put on Weight with Exercise
• Step-by-Step Guide
• Tips for Effective Weight Gain
• Solutions to Common Problems
• Frequently Asked Questions
• Pros and Cons of Exercise for Weight Gain

Introduction

Putting on weight can be a challenge for some people, especially those with a fast metabolism. But exercise can help you gain weight by building muscle mass and increasing your appetite. The key is to choose the right exercises and do them consistently. In this article, we'll cover the best exercises to put on weight, how to do them, and tips for maximizing your results.

How to Put on Weight with Exercise

The first step to putting on weight with exercise is to create a calorie surplus. This means you need to consume more calories than you burn each day. You can do this by eating more food, especially protein-rich foods like meat, eggs, and dairy products. But you also need to exercise regularly to build muscle mass and prevent excess calories from being stored as fat.

When it comes to exercise, there are two main types you should focus on: strength training and cardio. Strength training involves lifting weights or using resistance bands to build muscle mass. Cardio exercises, on the other hand, help you burn calories and improve your cardiovascular health. Both types of exercise are important for weight gain, but strength training should be your primary focus.

Strength Training Exercises to Put on Weight

The following strength training exercises are some of the best for putting on weight:

• Squats
• Deadlifts
• Bench press
• Shoulder press
• Pull-ups
• Rows
• Dips

These exercises target major muscle groups and can help you build strength and size. Aim to do 3-5 sets of each exercise, with 8-12 reps per set. Increase the weight or resistance over time as you get stronger.

Cardio Exercises to Put on Weight

While cardio isn't as important for weight gain as strength training, it's still important for overall health. The following cardio exercises can help you burn calories and improve your cardiovascular health:

• Running
• Cycling
• Swimming
• Elliptical
• Rowing machine

Aim to do 30-60 minutes of cardio per day, at least 3-4 times per week. But remember, strength training should be your primary focus for weight gain.

Step-by-Step Guide

Here's a step-by-step guide to putting on weight with exercise:

1. Calculate your daily calorie needs using a calorie calculator.
2. Add 500-1000 calories to your daily calorie needs to create a calorie surplus.
3. Eat a diet rich in protein and healthy fats to support muscle growth.
4. Focus on strength training exercises, doing 3-5 sets of 8-12 reps per exercise.
5. Include cardio exercises for overall health, doing 30-60 minutes per day, 3-4 times per week.
6. Track your progress by taking measurements and photos, and adjusting your diet and exercise routine as needed.

Tips for Effective Weight Gain

Here are some tips for maximizing your weight gain with exercise:

• Eat a meal or snack with protein and carbs within 30 minutes after your workout to promote muscle growth.
• Drink plenty of water to stay hydrated and support muscle recovery.
• Get plenty of rest and sleep to allow your muscles to recover and grow.
• Vary your exercises and routines to prevent boredom and plateauing.
• Work with a personal trainer or coach to develop a customized exercise and nutrition plan.

Solutions to Common Problems

Here are some common problems you may encounter when trying to put on weight with exercise, and how to solve them:

Problem: Not Enough Calories

Solution: Increase your calorie intake by eating more food, especially protein-rich foods like meat, eggs, and dairy products. You can also try adding a protein shake or mass gainer supplement to your diet.

Problem: Plateauing

Solution: Vary your exercises and routines, increase the weight or resistance, and work with a personal trainer or coach to develop a customized plan.

Problem: Lack of Motivation

Solution: Set realistic goals, track your progress, reward yourself for milestones, and find a workout buddy or support group to keep you accountable.

Frequently Asked Questions

Q: Can I put on weight without exercise?

A: Yes, you can put on weight by consuming more calories than you burn each day. But exercise is important for building muscle mass and improving overall health.

Q: How long does it take to put on weight with exercise?

A: It depends on your starting point, goals, and consistency. But you can expect to see results within a few weeks to a few months.

Q: Do I need to lift heavy weights to put on weight?

A: No, you don't need to lift heavy weights to put on weight. But you do need to challenge your muscles with enough resistance to stimulate growth.

Pros and Cons of Exercise for Weight Gain

Pros:

• Builds muscle mass and strength
• Improves overall health and fitness
• Increases appetite and calorie intake
• Boosts metabolism and fat burning
• Reduces the risk of chronic diseases like diabetes and heart disease

Cons:

• Requires time and effort
• Can be intimidating or overwhelming for beginners
• May require access to a gym or exercise equipment
• May cause soreness or injury if not done properly

Overall, exercise is a powerful tool for putting on weight and improving overall health. By choosing the right exercises, eating a balanced diet, and staying consistent, you can achieve your weight gain goals and feel your best.