How To Gain Weight With A Fast Metabolism?

How to gain weight with a fast metabolism? If you have a fast metabolism and your goal is to gain weight or muscle, then you need to consume more calories than is needed to maintain your bodyweight. Being underweight can be due to a variety of different factors such as a fast metabolism, poor nutrition or diet or any unique health condition that person might have.

If your goal is to gain weight you need to eat in a caloric surplus. To gain weight slowly you need to eat 300 to 500 calories above the maintenance phase. And to gain weight in a more rapid phase you need to consume 700 to 1000 calories above the maintenance phase.  And you need to consume more calories than you burn.

How to gain weight with a fast metabolism? Photo credit: iStock-Svitlana Hruts

You also need to consume more protein that will help with gaining that extra lean muscle mass. And the goal would be to consume  around 2 to 3 grams of protein per pound. And those high protein foods will be fish, chicken, turkey, steak, eggs, legumes, nuts, dairy products, etc.

Also increasing your carbs and fats intake with each meal will help you to gain additional weight if you have a fast metabolism. If your goal is to gain weight you may want to eat 3 high calorie meals a day and add high calories snacks in between those meals.

Some good energy dense snacks:

• Nuts: peanut butter, almond butter, almonds, walnuts, etc.
• Grains: brown rice, Oats
• Meat: chicken, fish, turkey, beef, etc.
• Dried Fruits: raisins, dates, etc.

Some other tips you can do to help you gain weight or muscle are adding creatine as a dietary supplement and adding whey protein as well.

Two things you want to avoid are smoking because smokers tend to be thinner and have a problem gaining weight. When smokers tend to stop smoking, they tend to gain more weight. You also might want to stop drinking as much water as that will suppress your appetite. So, drinking less water will prevent you from being fuller which will give you an appetite to eat more food and help with gaining weight.

Adding strength training workouts regularly will help tremendously with gaining weight and adding lean muscle mass. And those resistance training workouts can be either resistance band exercise, dumbbell free weights, body weight exercise, etc.

If you combine resistance training with additional protein and creatine supplementation, that equals gaining weight and muscle gain. There was a study that showed that protein supplementation while doing resistance training for 6 weeks increased lean muscle mass growth by 27% for healthy adults.

There was a research study that showed that consuming an additional 500 calories per day beyond maintenance calories will gain on an average about 15 pounds in 6 months. Another research study showed that consuming an additional 1000 calories beyond maintenance calories will gain an additional 25 pounds in 6 months.

The Bottom Line is if your goal is to gain weight you must consume more calories than you are burning to gain weight especially if you have a fast metabolism. And you need to consume anywhere from 500 to 1000 calories beyond the number of calories that is needed to maintain your weight.

Also, if you consume anywhere from two to three grams of protein per day along with creatine supplementation. And adding a regular resistance training workout will help tremendously in gaining weight.

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