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How to Gain Weight Fast for Skinny People (Diet & Workout Plan for Hardgainers) - Easiest Way To Gain 10 kg Weight and Muscle Fast
Weight gain is not rocket science but if you are naturally skinny or a hardgainer, you already know that just eating more food & lifting weights doesn’t always work. I was also an ectomorph and I understand the struggle of not gaining weight no matter how much you eat. People make fun of you – stick figure hanger walking skeleton, and whatnot. But all that ends today because in this video, I am sharing the ultimate weight gain formula for skinny guys that is science-backed & tested.
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Follow these 5 STEPS & I GUARANTEE YOU WILL GAIN WEIGHT
1 build don’t bulk
Most people think that bulking means eating as much as possible. That’s what bodybuilders do in the offseason – they eat thousands of calories to get bigger before cutting. But you are not a bodybuilder.
we are regular people who want to gain weight without feeling bloated and unhealthy. If you eat too much junk just to gain weight you’ll gain fat not muscle. Instead focus on BUILDING MUSCLE NOT JUST BULKING UP
Set a REALISTIC target: Aim for 5 kg in 6 months, not 20 kg in 2 months That means only 800g per month, which is sustainable.
Maximize MUSCLE gain, not just fat gain
2 train smart & eat right
If you think just eating will help you gain weight you are wrong. You need progressive overload resistance training (lifting heavier over time) to force your muscles to grow.
Workout Plan for Skinny Guys
• Train 3-4 days per week with weight training or resistance workouts
• Keep workouts short & intense (45-60 mins)
• Focus on compound movements Squats Deadlifts Bench Press Rows
• Avoid too much cardio (it burns too many calories)
DIET PLAN
Eating random foods won’t help. You need the right macros (Protein, Carbs, and Fats) in the right amounts.
PROTEIN = Muscle Growth
• 2g per kg of bodyweight → If you weigh 60kg, eat 120g protein daily
• Best sources: Paneer Tofu Soy Chunks Lentils Whey Protein Eggs Chicken Fish
FATS = Hormone & Recovery
• 1g per kg of bodyweight → 60kg person = 60g fats daily
• Best sources: Nuts Seeds Peanut Butter Olive Oil Ghee (in moderation)
CARBS = Energy & Recovery
• 4g per kg of bodyweight → 60kg person = 240g carbs daily
• Best sources: Rice Roti Oats Fruits Potatoes Pasta Lentils Chickpeas
Slowly increase your calories each week → DO NOT force-feed yourself or you’ll get bloating digestion issues and fat gain instead of muscle
3 sleep more stress less
Muscles grow when you rest NOT when you workout. If you’re sleeping only 4-5 hours a night you are slowing down your weight gain.
Sleep 7-8 hours minimum
Reduce screen time before bed (stop scrolling on Instagram all night)
Manage stress – stress increases cortisol, which kills your appetite & stops muscle gain
4 stop worrying about abs (for now)
Weight gain means a little bit of fat is ok Don’t be scared of a tiny belly fat – your goal is to gain muscle first, then later you can lean down
Mistake most skinny guys make
• They gain a little belly fat and start cutting
• Lose all their muscle gains
• Become skinny again
Best strategy
• Reach your goal weight (eg 70kg)
• Maintain it for at least 3 months
• Then do a slow fat loss phase
Keep training abs 2-3x a week, but don’t worry if they aren’t visible yet
5 stop obsessing over weight
Skinny guys make 1 big mistake – they check their weight every single day and get demotivated.
Weight gain is NOT linear – some weeks you gain 1kg, some weeks only 500g. That’s normal
Only check weight ONCE a week (Sunday morning empty stomach)
Track other progress
• Are your clothes fitting better
• Are you lifting heavier weights in the gym
• Are people noticing the difference
If yes → YOU ARE MAKING PROGRESS Don’t quit just because of the scale.
Timecodes:
00:00 Introduction
01:30 1) Build, don’t bulk
02:49 2) Exercise & Diet
07:33 3) Recovery & Stress Management
08:54 4) Forget About Abs (for now)
09:54 5) Weight obsession
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There are many reasons why you might want to lose weight. If you have been significantly overweight or obese for a long time, then you might have concerns about what the extra weight could be doing to your health. Obesity increases your risk of many health problems, including diabetes, non-alcoholic fatty liver disease, gallbladder disease, and some types of cancer.[1] If you have recently gained a bit of weight, then you might just want to lose some weight to fit back into your old jeans. Whatever your reason for wanting to lose weight, there are some important strategies that you should know about.
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Apple Cider Vinegar (ACV) and the ketogenic diet, popularly known as Keto, have been making waves in the weight loss industry. These two trends have gained even more attention with their endorsement by none other than Oprah Winfrey. The combination of ACV and Keto is believed to have powerful effects on weight loss and overall health, with many people swearing by its effectiveness. In this article, we will explore the role of ACV Keto endorsed by Oprah in weight loss and delve into the science behind this trend.
Benefits of ACV Keto
ACV Keto is a combination of two powerful weight loss tools that are believed to complement each other’s effects. Apple cider vinegar has been long praised for its potential health benefits, including aiding in weight loss. The acetic acid in ACV is thought to suppress appetite, increase metabolism, and reduce water retention, making it easier to shed those extra pounds. When combined with the ketogenic diet, which focuses on drastically reducing carbohydrate intake and increasing healthy fats, the results can be even more impressive.
One of the key benefits of ACV Keto is its ability to help the body reach a state of ketosis faster. Ketosis is a metabolic state where the body burns fat for fuel instead of carbohydrates, leading to weight loss. By incorporating apple cider vinegar into the ketogenic diet, some believe that it can help accelerate the process of entering ketosis, making it easier to stay in this fat-burning state.
In addition to promoting weight loss, ACV Keto is also believed to have other health benefits. Apple cider vinegar is known for its antimicrobial properties and its potential to improve digestion and gut health. The ketogenic diet, on the other hand, has been linked to improving insulin sensitivity, reducing inflammation, and even enhancing cognitive function. By combining these two approaches, individuals may experience a wide range of health benefits beyond just weight loss.
How to Incorporate ACV Keto Into Your Routine
There are several ways to incorporate ACV Keto into your daily routine. One popular method is to mix a tablespoon of apple cider vinegar with water and drink it before meals. This is believed to help curb appetite and improve digestion, making it easier to stick to the ketogenic diet. Some people also choose to add apple cider vinegar to their meals or salad dressings to reap its benefits throughout the day.
When following the ketogenic diet, it’s important to focus on consuming high-quality fats, moderate amounts of protein, and minimal carbohydrates. By pairing this way of eating with ACV, you may see enhanced results in terms of weight loss and overall health. It’s also crucial to stay hydrated, get regular exercise, and listen to your body’s hunger and fullness cues to ensure success with ACV Keto.
As with any weight loss plan, it’s essential to consult with a healthcare provider before starting ACV Keto, especially if you have any underlying health conditions or are taking medications. While many people have reported positive experiences with this combination, individual results may vary, and it’s crucial to approach weight loss in a safe and sustainable manner.
Final Thoughts on ACV Keto and Oprah’s Endorsement
Oprah Winfrey’s endorsement of ACV Keto has undoubtedly brought more attention to this trend, but it’s important to separate the hype from reality. While ACV and the ketogenic diet have their potential benefits for weight loss and overall health, there is no one-size-fits-all solution. It’s essential to listen to your body, make informed choices about your diet and lifestyle, and seek guidance from healthcare professionals when needed.
Ultimately, ACV Keto may be a valuable tool in your weight loss journey, but it’s not a magic bullet. By combining the benefits of apple cider vinegar with the principles of the ketogenic diet, you may see enhanced results and improvements in your health. Whether you’re inspired by Oprah’s endorsement or simply curious about this trend, remember to approach any weight loss strategy with caution, patience, and a focus on long-term well-being.
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Give ACV Keto a try if you are looking for a new approach to weight loss, but remember to listen to your body and consult with a healthcare provider if you have any concerns. With dedication, consistency, and a holistic approach to health and wellness, you may find success with ACV Keto endorsed by Oprah and experience the transformative power of these two popular trends.
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RESOURCE LINKS BELOW:
▪️ Training Guide: https://www.heartletics.com/guide/
▪️ Facebook Group: https://www.facebook.com/groups/fatlossplan
▪️ Strategy Call: https://link.klientware.com/widget/bookings/heartletics-strategy-call
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Peace, Love & Little Donuts 🍩
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AllHealthGo is South Florida PBS' exciting new digital health media venture that is building a trusted source of health and wellness information for consumers hungry for information and understanding. Through AllHealthGo’s Health Channel, the only 24/7 health and wellness TV channel in the country, we connect you with medical and well-being specialists in real-time, promoting healthier lifestyle options. In partnership with prestigious organizations, the service aims to empower you with the most up-to-date information, enabling you to take more control of your and your family’s health. To complement the live interactions with medical and well-being specialists, the AllHealthGo offers a robust companion digital platform that provides access to specialized services.
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