Print PDF
Favorite
Email
Step 2The Basics
So the basics of weight gain are summed up as follows: You have INs and OUTs of your body. INs consist of all of the things you take into your body (food water etc). OUTs consist of the amount of these things you use up doing daily things (burning calories). We burn calories doing everything: eating, breathing, even sleeping (and obviously physically exerting our bodies). If a person has more INs than OUTs, they will gain weight.
As a simplified example: If a person eats 2000 calories in a day and burns 1800, they will gain weight.
Conversely, if a person consumes fewer calories than burned, they will lose weight. (If the INs equal the OUTs, the weight will be steady).
There are (in the real world) many more factors in the real world, however, including metabolism and genetics but those are really more of asides.
The important thing that you need to know is that in order to get bigger, you must have more INs than OUTs. If you are at a stable weight now, you will need to eat more (good) food. If you don't work out now and are at a stable weight, you will need to eat even more (because you will be burning more calories now).
So lets look at some of the things to have in our diet...
As a simplified example: If a person eats 2000 calories in a day and burns 1800, they will gain weight.
Conversely, if a person consumes fewer calories than burned, they will lose weight. (If the INs equal the OUTs, the weight will be steady).
There are (in the real world) many more factors in the real world, however, including metabolism and genetics but those are really more of asides.
The important thing that you need to know is that in order to get bigger, you must have more INs than OUTs. If you are at a stable weight now, you will need to eat more (good) food. If you don't work out now and are at a stable weight, you will need to eat even more (because you will be burning more calories now).
So lets look at some of the things to have in our diet...
| « Previous Step | Download PDFView All Steps | Next Step » |
That's why many weight lifters drink protein shakes or eat lots of egg whites. An easy way to get more calories without buying nutritional supplements is to drink milk. You can buy a gallon of milk for $3-4. A gallon of milk is 16 servings at 120 calories each = 2000 calories. If you drink 2 additional gallons of milk a week, you can gain about 1 pound a week.