Most people often associate joining a gym or investing in a Personal Trainer with loosing weight. But that is not always the case, as some people also have the same issues but with gaining weight, and it can be just as tough, and affect your confidence too.

Here are a few tips from us to get you started….

If you are really struggling to put on weight, then you can try weight gainer shakes. These are very high in protein, carbs and calories. The first thing you need to understand, is that when you gain weight you are either gaining muscle, or fat.

This means that the healthiest way to gain weight is by putting on lean muscle, which means while you are most certainly going to be eating more, you need to be more aware of which foods you are eating.

Try sticking to foods high in protein, fat and carbs, (good fats), and try to stay away from foods high in sugar, especially added sugar.

You need to take into account how many calories you eat, how many calories your body burns by itself, and how much you are burning from activity such as working out.

You want to eat for the total calories you have lost, plus an extra 500 calories per day.

The amount of calories burned in a workout can range from 250 calories (low intensity) to 800 calories (high intensity). Remember you can easily track this with apps such as “MY FITNESS PAL”.

It is important to eat protein as soon as you wake, this is because you haven’t eaten anything in 8 to 10 hours. Try to make sure that if you are eating a big mal quite late, that it is full of protein so that amino acids are being released in your sleep.

Remember that while getting enough protein in your diet is a massive priority, you also must make sure you getting enough carbs and fat too.


So m lifting heavy weight along with eating more is most definatly the key to gaining weight the healthy way.

You need both because just increasing you calorie intake alone will make you bigger but not healthy, keep in mind that you must challenge your muscles and make them work to see the progress. It isn’t just about going lifting the heaviest weights you can, it’s doing it the correct way.

Try having a coffee, or a carb loaded snack around 30 mins before starting your workout too, if you are hungry and feeling a bit sluggish and tired it going to impact your workout, so keep your blood sugar levels up and you will be able to work harder for longer.

Lifting weights seriously breaks down muscle tissue, and your body depends on protein for it to build the muscle back up, so to be able to get the maximum benefits of weight training try to eat a high-protein snack within 30 mins of exercising and a full meal within 3 hours of exercising.

If you are going to do cardio during your session then you need to replenish those calories with up to 50-75 grams of carbs, but a much lower amount for weights.

Avoid alcohol! If you are going to drink then the best thing to do is give your body time to recover by having a post workout snack and some food before you do.


Good luck, and remember we are always here to give you as much help and advice as we can. Don’t hesitate to ask.


Damian Gilder

Author Damian Gilder

With almost over 20 years of personal training experience, helping people to achieve goals like weight loss, fat loss, lean muscle building and improve fitness. Whatever your goal, let us help you reach it in a friendly, welcoming gym. Take the first step today and get in touch.

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