In the world of athletics we get to see the absolute peak of human genetics. Most athletes today are far bigger than the average man or woman, and it’s fairly obvious.
Here are a few examples:
The average professional American football player is 247 lbs, the average basketball player is 222 lbs, the average baseball player is 209 lbs, and the average hockey player is 202 lbs. This pattern shows something that should be of no surprise – professional athletes are much larger than the average person. All things considered, that weight certainly is not achieved through getting fat.
An Athlete’s weight looks more like this:
So, as you can see, there aren’t many professional athletes with thin builds. What does that mean for all of the young, aspiring athletes with smaller frames out there? Hit the kitchen and hit the weight room, because luckily those are literally the only two things you’ll need to do to put on size and become built like a pro.
What does it mean to put on size?
As simply as it can be put, the only way to put on weight is to be at a calorie surplus. What does that mean? You need to be eating more calories than you are burning off. If you’re not a big eater, but you want to put on mass, you’re going to have to start being one. There are no shortcuts, quick tips, or ways around it.
Often times in the world of nutrition, you’ll hear the term “hard-gainer”, this describes someone who has difficulty putting on weight. Generally, these are people who have blazing fast metabolisms, and burn through calories quickly.
Hope is far from lost with these people. With a modified diet and workout plan, “hard-gainers” can and will put on size. It is a scientific fact. Now, how should one go about doing this?
Step 1: Eat, Eat, Eat
We recommend you start by recognizing where you’re starting at. Calculate out your daily calories for a week or so, and see how many you average. You can use an app like Myfitnesspal. After you find out how many calories you’re consuming, go to a weight gain calculator and find out how many you need to be taking in to add mass. You can try this weight gain calculator to help. Lastly, once you’ve done the previous two things, formulate your diet so that it reaches your required calorie intake. The packaging for most foods has its nutritional facts listed.
Step 2: Exercise
Exercise is absolutely paramount in this process as well. If the food you’re eating isn’t going to rebuilding your body after workouts, it will just store as fat. Make sure that you continue with your lifting regimen along with your new diet. If your current regimen consists of heavy cardio, we recommend cutting it out if you want to gain weight. Cardio burns calories, thus taking away from the daily intake that you designed. Still, if you have to keep the cardio, you’re just going to have to bump up the calories even more. (This can be difficult to do considering you may already be raising your count pretty drastically.) Whatever you do decide on though, just make sure it’s something you’re able to stay consistent with.
As you can see, putting on weight really may not be as daunting or complex as you thought. It may take tons of dedication and hard work, but the science behind it certainly is simple to understand, and gaining weight certainly is doable. As always, we at Sportamix wish you the best of luck with reaching your goals, and know that we will always be in your corner if you ever need us!