Trouble gaining weight? Learn from babies
Want to gain muscle – take some lessons from babies
What’s harder, gaining weight or losing it? Well it depends on which one you need to do! Some people are better at one than the other, therefore needing to do the other. For those of you trying to gain weight, I suggest taking a lesson from babies.
Babies are the kings of gaining. It might sound silly to say it, but its true. The growth that occurs in infancy is incredible. Obviously there is limitation due to the hormonal and neurological differences, but if we look at the habitual aspect of what is occurring there are some notable things we can use.
Babies eat, a lot.
If a baby is hungry its going to be fed (generally). If you are reading this you likely struggle with eating enough. In general, most people who want to gain weight just are not eating enough to do so. If you fall into the category of struggling to take in enough calories, consider these few ideas:
1. Liquid calories – the fuller you feel the harder it will be to take in sufficient calories to gain weight. Liquid calories help to offset that by taking up less room in your stomach. For some help, check this out - https://www.thestrengththerapist.com/single-post/2017/01/30/Super-Shakes---ELMM-4
2. Higher fat content food – hopefully you know fat isn’t necessarily bad. In fact, if you are a hard weight training individual it is likely incredibly beneficial from a hormonal standpoint. In addition, it is highly calorically dense; in fact, it is over twice as dense as carbs and protein (9kcal/gram vs 4kcal/gram). Having more fat in your diet is an easy switch for a lot of people I work with. For example:
- Whole eggs instead of egg whites
- Olive oil/coconut oil for cooking instead of pam
- Peanut butter just more often
- Higher fat content milk
Babies sleep so much
I can almost guarantee you don’t sleep enough. In our modern day society we are always on the go and the idea of sleep is often pushed off. If you are training hard this is a horrible mistake. Increasing sleep was shown to improve performance significantly. If we can increase your gym performance, we can improve your stimulus for growth. Not only that, but your ability to recover is associated with your sleep volume.
Sleeping 6-8 hours is considered a bare minimum, with 8-10 being WAY more ideal. When I reflect back on some of the times when I’ve had the best success in the gym and gained the best weight, it has been during times when I was sleeping way more.
Babies are great at resting and digesting, so get working on it!
Move well, lift heavy, stay health,
The Strength Therapist crew