May 20, 2025: If you are underweight or want to bulk up anyway, you should go for lean bulking. It doesn’t mean you eat anything that comes your way, be it healthy or unhealthy. Mindless eating might help you gain weight temporarily but may not give you results in the long term.
For long-term bulking, you should rely on weight gainer foods, mindful eating, regular exercise, and more, which we will discuss in this blog.
What Should You Do to Gain Healthy Weight?
If you have been trying for a long time to gain weight but couldn’t find the right way, we have come up with some effective tips here:
1. Eat More than You Eat Already
Whatever number of calories you take currently, you need to eat more to gain weight. Here, the catch is you don’t just need to increase your calorie intake; you need to keep unnecessary fat away. Start by increasing your diet by 200-500 calories a day. If you gain 0.25-0.5 kg a week, it’s a good sign.
2. No to Junk and Yes to Whole Foods
Bulking is not an opportunity to eat junk every day. For healthy weight gain and building muscles, you must fuel your body correctly. It should include amino acids protein, complex carbs, and healthy fats. Add foods like oats, rice, eggs, potatoes, fish, fruits, vegetables, and more. It is important that you get 80-90% nutritious foods.
3. Plan Your Meals for Frequent Eating
When you are bulking, you need to eat more frequently. Your meals must stretch from 3 to 5 or 6 meals a day. With this, you can spread your nutritional intake without declining your metabolism.
4. Go for Your Daily Workouts
Your bulking efforts may go in vain unless your strength train. Start working out every day and increase weights for lifting progressively or increase the number of reps or intensity of the workout. Make sure that compound movements are in your routine. It can include deadlifts, squats, bench presses, or rows.
5. Be Consistent and Wait for the Results
Bulking the right way takes time but sticks with you in the long run. If you are a beginner, set realistic goals and don’t lose hope if you don’t see immediately.
results. Be it your diet or training, be very dedicated consistently.
Summing Up
Weight gain shouldn’t be hectic. It should be done in simple ways, like focusing on clean nutrition, consistent training, and gradual progress. This way, you can build muscles in a healthy and efficient way, which is easier to maintain long-term.
The fitness journey should be to your individual self and shouldn’t compare with others. It can take some time, but it will be worth your efforts.
