If you look inside most muscle magazines or on your Instagram feed. You’ll see shredded people left, right and centre. But is being shredded synonymous with being healthy? In this article, I’ll answer the question of what is a healthy body fat percentage?
A Healthy Body Fat Percentage Should Be Thought Of As More Of A Healthy Body Fat Range And Quite A Large One
Contrary to popular belief an extremely low body fat percentage is not always better.
And when I talk about low body fat percentages I specifically mean below 10% body fat for males. And below 18% body fat for females.
Yes, this looks cool. But for most people just looking to get healthy Reducing your body fat this low just isn’t necessary. And will include many undesirable consequences. Such as:
You’ll be extremely food focused all of the time.
Your training will suffer.
Your hormones won’t be working as optimally as they could be.
It’s hard to maintain super lean levels of body fat.
If you want to compete in physique sports. Then getting to this level of leanness can be worth the sacrifice. But for most people who want to lose weight and get fit and healthy, it’s not worth the sacrifice.
A Healthy Body Fat Range For Most People
If you’re just trying to be healthy, fit and strong. Then staying in between the 10-20% body fat range for males is ideal and for females, the 18-28% body fat range is also perfectly healthy.
Contrary to popular belief it’s not unhealthy to be in the high teens of body fat percentage for males and high twenties for females.
But I wouldn’t let your body fat increase any more than this. Because if you do you’ll experience unwanted side effects such as poor insulin sensitivity.
And you’ll just add too much unwanted fat gain which will make cutting down and losing body fat a longer process than it needs to be.
This can be frustrating especially if you like to stay at the lower end of this range.
Body Fat Percentages Pictures
How To Measure Your Body Fat Percentage
My favourite way to do it is by taking progress pictures. This can be a good indicator of seeing how fat your body fat levels are getting.
Another good way to estimate your body fat percentage is using the Accu measure body fat calliper.
Lastly, it also makes sense to take waist measurements as this is a good indicator of fat loss and fat gain. If your waist measurement is increasing you’re gaining fat. And If your waist is decreasing you’re losing fat.
Body Fat For Aesthetics
If you want to get lean and “ripped” then most people need to get below 10% body fat for males and below 18% for females.
You won’t be as strong when you’re this lean (unless you’re on a concoction of drugs). You will be hungry most of the time. And it’s just not that sustainable in the long term for most people.
Body Fat For Performace And Muscle Gain
You can basically gain strength and muscle at any body fat percentage but if you go over the 20% body fat range for males and 28% body fat range for females.
You’ll be gaining a lot of body fat. And if aesthetics/ appearance is your goal. Then you’re just getting further and further away from this goal.
But if you’re not to fussed in letting your body fat percentage creep up. Then you can still gain a lot of muscle and strength.
For example, sumo wrestlers carry the most amount of lean body mass (which includes muscle) in the world. And it’s very common to see male sumo wrestlers go over the 30% body fat range (males).
The More Muscle You Have The Better You’ll Look At A Given Body Fat Percentage
One big mistake I made when I first embarked on my fitness journey was that I wanted to stay fairly lean all of the time. This didn’t help me much.
Because if you stay lean all the time. Then you’ll never gain muscle. This is because gaining muscle requires that you increase your body fat percentage. Albeit only slightly.
And as soon as I came to grips that a muscular and strong 15% body fat percentage was better than a skinny 10% body fat percentage. My performance increased and so did my physique.
This isn’t to say that there’s anything wrong with being lean. But if you haven’t built any muscle so to speak of and you get lean. You’ll just look skinny and this is a truth that you can take to the bank.
Your Body Fat Set Point (And How It Relates To Body Fat Percentage)
Think of your current body fat percentage as your bodies thermostat.
Hormonal functions are working well at this range (if you’re within a healthy body fat range).
You don’t get too hungry and your body can easily maintain homeostasis.
Although if your calories drop and you lose body fat your body naturally produces less of the hunger hormone leptin.
This increases hunger and encourages you to eat more food.
If you identify with your bodies natural hormonal responses you’ll eat more food and you won’t lose weight. This will lead to you maintaining or gaining body fat.
If you eat more food than you burn or roughly as much food as your body burns. Your body increases leptin production and because leptin is high you don’t feel as hungry.
Other hormones also play a part but know that your body doesn’t want to lose fat or gain fat. It wants to maintain homeostasis.
You can change your body fat percentage set point. In both directions. Your body will adapt to more or less body fat over time. Although if you’re really lean (below 10% for males and below 18% for females your body will fight back to a certain extent and will prefer to be at a slightly higher body fat).
This makes sense evolutionary speaking because body fat is stored energy. And the person who carries more body fat will survive for longer if food is scarce.
The Best Body Fat Percentages To Bulk And Cut
As you now know its not unhealthy to get as high as 20% body fat for males and about 28% body fat for females.
So if you do want to build muscle I’d say that if you’re 10-15% body fat and you’re a man then it’s a perfectly valid option to start to lean bulk up to 20% body fat at the most.
For women, at 18- 23% body fat you can lean bulk up to 28% body fat at the most.
The Best Body Fat Percentage To Look And Feel Your Best
Health should always be your number 1 priority. And if you aim at health you’ll more easily reach your, strength, aesthetics and performance goals.
But if you neglect your health you’re setting yourself up for failure in the long run. So the best body fat percentage is the body fat percentage that makes you feel and look your best. This will be somewhere in the range described.
The Bottom Line On What Is A Healthy Body Fat Percentage?
For males and females, a perfectly sustainable range of body fat if you want to be healthy is 10-20% for males and 18-28% for females.
If you want to get lean and reveal some aesthetics then you can lose body fat lower than these ranges. Although it will come with some consequences.
You can still make progress and build strength/ muscle at higher body fat percentages. But there will be some additional fat gain.
Don’t get stuck in just trying to stay lean all year round. Because if you’ll do you’ll never build any muscle and strength. This is because adding body fat is inevitable if you want to gain muscle/ get stronger.
A strong-looking 15% body fat for males and a 23% body fat for females is much better than a skinny body fat with not much muscle and strength.
Thanks for reading. If you need any extra help or want to ask me a question. Send me an email at henrypaget976@gmail.com.
Fasted training Is training that you do in the fasted state.
Fasted cardio and weightlifting are both included when I say “fasted training”.
Before you read any further be sure to claim your free fat loss ebook.
The fasted state= This is a state in which you have completely digested and absorbed your last meal or snack. And your insulin levels are at a baseline or low level.
Typically it takes between 3 – 4 hours after you ate your last meal until you’re in the fasted state.
For example, even if you drink a protein shake (one scoop of whey protein mixed with water).
It could take you between 2- 3 hours to absorb and digest it. And for insulin levels to return to low/baseline levels.
The opposite of the fasted state is the postprandial state.
Postprandial state = Can also be called the fed state. It’s the period following after you’ve eaten a meal or a snack.
If you perform your weightlifting/ cardio in the postprandial state you’re not training fasted.
There are benefits and downsides of training in the fasted state.
But if there’s one thing I want you to take away from this article let it be this:
Fasted training doesn’t cause you to lose any more fat in and of itself. You must still be in a calorie deficit for fat loss to take place first and foremost.
Fasted Training (Cardio And Weightlifting) Pros And Cons
The Pros
1. No stomach discomfort and you don’t have to wait for your meal to digest before working out.
This seems obvious but there’s something nice about just getting up in the morning (completely) fasted. And getting your workout done.
If you’re doing a type of intermittent fasting protocol. Where you consume most of your calories at night. You’ll find that your glycogen stores are completely replenished when you workout in the morning.
So when it comes to the morning you’re ready to crush your workout.
2. You can eat more food later in the day resulting in you not going to bed hungry.
While using an intermittent fasting approach (And there are many). Where you train fasted. You can eat like a king for the other meals of the day.
Poor insulin sensitivity is associated with metabolic syndrome. So improved insulin sensitivity is an important health marker.
And improved insulin sensitivity can help against the group of conditions that make up metabolic syndrome.
Improved nutrient partitioning, in short, means where the calories are going when you eat them.
For example, someone who is lean who overeats will drive more calories into their muscles and build muscle easier.
Whereas someone who is overweight will drive more of those calories into their fat stores and put on more fat.
4. You can eat bigger meals while dieting
This is a massive advantage in my opinion. Because if you train while already having a big breakfast of 600 or more calories. That’s 600 calories that you can’t consume later.
If you like to eat big meals in the evening then this can have an undesirable impact on your adherence to your diet.
The Cons
1. Because you’re training fasted you’re not consuming any pre-workout carbs. Which isn’t optimal for performance.
Pre-workout carbs before your workout. Have been proven to increase your performance in your workouts. So you won’t be able to lift as much weight in your workouts if you’re in the fasted state.
Although not to worry because your body quickly adapts to training fasted. And even though it’s not optimal to train in the fasted state. You can still develop enough strength and muscle to build a great physique training fasted.
2. Missing a meal may make it harder for you to gain weight.
If your goal is to gain weight. And you need to eat lots of calories. Then it makes sense to eat before your workouts. This will give you an extra boost in strength.
And you won’t need to cram in the calories later in the day. Which if you’re eating 3000-4000 or more calories can be very tough to achieve.
3. You might find that training fasted is uncomfortable.
Everyone has different preferences when it comes to meal frequency.
And although your hunger hormone ghrelin will help you become more accustomed to fasted training. After the first few days. You may just not like it.
4. Breakfast is your favourite meal of the day.
If breakfast is your favourite meal of the day. And you enjoy eating it before working out. Then fasted training probably isn’t for you.
Although you could train before breakfast. But in my opinion, if you’re going to eat breakfast you might as well have it before your workout to reap the extra boost in strength gains.
My Thoughts On Fasted Training
When calories are equal. It doesn’t matter if you do fasted training or not to lose fat. Although it can help very lean individuals lose stubborn body fat. But because 99% of my audience don’t need to lose stubborn body fat (they just need to lose some fat and get healthy).
It’s not going to help you much at all. And it’s much better to just focus on resistance training and on making sure you’re in a calorie deficit. Because this is where 90% of your weight loss results will come from.
Total calories will always be king as far as weight loss and weight gain is concerned.
And as long as you’re in a calorie deficit. You’ll lose weight whether you train fasted or not.
Why I Like To Train Fasted & Partially Fasted
I enjoy eating most of my calories in the evening. So training fasted (or having 30 grams of whey protein before my workout) ensures that I eat nothing and just drink a light protein shake.
I’ll then postpone my first meal till 1-3pm and it’ll be something full of protein, carbs and a moderate amount of fat.
In true 16:8 intermittent fasting style, I’ll eat 3 meals in total from 1-9 PM and fast for 16 hours once this eating window is over.
This helps me enjoy big meals while still sticking to my diet. Especially when I’m losing fat which means I need to eat between 1900-2000 calories to be in a sustainable yet aggressive calorie deficit.
” It’s almost universally stated that eating more frequently either increases fat loss or spares the loss of lean body mass (LBM) while dieting but this really only holds true for extreme differences in meal frequency and even then only when dietary protein intake isn’t sufficient. When protein intake is high enough, meal frequency becomes more or less irrelevant. “
That is to say, it doesn’t matter if you eat one meal a day (OMAD) or 5 meals per day. As long as you’re eating enough protein it doesn’t really matter if you train fasted or not. You won’t lose muscle.
Most of this “anabolic window” nonsense comes from supplement companies trying to peddle their branch chain amino acid products that are virtually useless as long as you’re getting enough protein.
The Bottom Line On Fasted Training/ Cardio
When calories are equal and you’re in a calorie deficit. It doesn’t matter if you train fasted or not. You’ll lose the same amount of fat.
If you prefer eating more calories later on in the day and use intermittent fasting then fasted training maybe your favourite way to train.
If you enjoy eating breakfast and you enjoy the extra boost in performance from the carbs. Then fasted training probably isn’t for you.
Thanks for reading. If you need any extra help send me an email at contact@henrypaget.com.
Have you ever been told that you can do specific workouts for fat loss?
Or have you been told that specific exercises make you burn fat?
If you have, you’ve been lied to. Because a workout or an exercise isn’t what makes you burn fat. Only being in a calorie deficit can do that. Which means eating fewer calories than you burn.
Getting Your Nutrition Right Is What Makes You Burn Fat
Nutrition is arguably the most important aspect of fat loss. Because if you don’t work out. But you set up your nutrition correctly. You can still lose fat.
Although if you just workout, and your nutrition is garbage you’ll never lose fat.
Training Is The Glue That Ensures That You Hang On To Muscle While You’re Losing Fat
When you workout your goal shouldn’t be to burn as many calories as possible.
It should be to maintain strength (while losing fat) or build strength (If you’re in a muscle gain phase). Although if you’re a newbie. You can get stronger/ build muscle while losing fat. This is called a body recomposition.
Strength training will result in you maintaining/ building more muscle compared to if you didn’t strength train.
The Calorie Deficit Puts Your Body In A Fat Burning Environment
When you’re in a calorie deficit your body uses your fat stores as energy to make up for your calorie deficit. Which results in fat loss over time.
And because weight training is the glue that helps you maintain/build muscle in a calorie deficit.
It’s what helps you keep your muscle. And if you didn’t strength train you’d just become a weaker, smaller version of yourself.
This Is Why Workouts For Fat Loss Are BS
If you’re like most people and you don’t keep track of your nutrition.
If this is you and you perform multiple ” fat-burning ” workouts per week. There’s no guarantee that you’ll lose fat.
But because you’re doing “fat burning workouts” You think you’ll lose fat. You won’t if you’re not in a calorie deficit.
Because for all I know you could be eating more food than you need to be. And not putting yourself in a calorie deficit.
You might even be eating in a calorie surplus. Which means eating more calories than you burn.
Which will lead to you gaining fat. Not losing it.
This is one of the reasons why I’m such a big proponent of flexible dieting.
Which is where you track your calories and macronutrients. And if you do it properly you’ll eat the right amount of calories to get to your goals on a consistent basis.
Without completely restricting certain food groups or so-called “fattening foods”.
If You’re In A Calorie Deficit Any Workout Is A Fat Burning Workout
If you set your calories up using my free fat loss guide you can set your calories up for fat loss. I also give you a home bodyweight workout that you can do.
The Best Workout Style To Help You Maintain Your Muscle While Losing Fat
Reverse pyramid training is in my opinion the best workout style to use when you’re losing fat. The reason for this is because it’s:
1. Low volume meaning you’re not in the gym for hours doing tons of sets. 2. Every set is for as many reps as possible (AMRAP) so you get the most out of each set. 3. You only train 3x per week and you utilise the most effective exercises.
If you want to learn more about this training methodology click here.
Why Are Fat Burning Workouts Normally High-Intensity Interval Training?
In my opinion. These “fat burning workouts” should be more aptly called high-calorie burning workouts.
Due to the fact that most “fat burning workouts” are high-intensity interval training, ( think a high-intensity exercise like sprints or workout classes that have you working out at high intensities/ circuit classes with a rest in between), you burn more total calories per hour than steady-state cardio ( walking) and moderate-intensity cardio (running).
But its also a lot more draining on your recovery. And you can’t do it for very long before tiring out.
So, in my opinion, most people would fair better just doing some steady-state cardio or moderate-intensity cardio for longer. Instead of doing HIIT.
If you’re In a calorie deficit, even walking can be classed as a fat-burning exercise. That’s right. Walking Can help you lose fat. Who’d of thought? It’s actually the easiest type of cardio that you can do for fat loss.
And if walking becomes a regular habit you can burn on average up to 2100 extra calories per week.
The Calorie Burn For Different Exercises
You now know that you first need to be in a calorie deficit to lose fat. So if you’re now eating in a calorie deficit you can add whatever cardio you like (or even perform “fat-burning” classes or workouts). And this will help you burn fat faster.
Your choice of cardio should be one that you enjoy. And that fits in with your lifestyle. For example, performing high-intensity interval training if you hate doing it. isn’t a good choice.
You could choose a less intense type of cardio instead, like walking or running.
Although if you’d like to walk an hour every night. But because of your life circumstances, this isn’t feasible and you only have 30 minutes to spare. Then high-intensity interval training may be a perfect choice. Because HIIT can be performed in 30 minutes or less.
Here are 8 different types of cardio that you can choose from. Choose the one that you can stick to and enjoy.
Should You Do Fat Burning Workouts?
It’s entirely up to you. I would say though to make sure you’re in a calorie deficit first and foremost. And also doing some type of strength training to maintain your muscle.
And then on top of this. If you like. You can add some of the so-called “fat-burning workouts” to your plan.
The specific workouts I’m talking about are the cardio type of workouts like exercise classes. And workouts/ exercises that claim to burn fat. One in particular that I can think of is called “fat burn”.
Note: These workouts will only burn fat if you’re in a calorie deficit.
Be Very Sceptical Of Anything That Claims To ” Burn Fat ” There Are No Specific Workouts/ Exercises For Fat Loss You Can’t Short Cut Calories In Vs Calories Out
The reason marketers say that their workout classes, foods, supplements and other products burn fat, is simple.
It’s because it sounds much sexier than the truth. If these marketers were to sell you the truth it might go something like this.
” Try this new calorie-burning program. That will only help you lose fat if you conscientiously track your nutrition. Maintain/build your strength and above all make sure you’re in a calorie deficit. Otherwise, this program will not do much for you, other than burning a few calories.”
Versus.
“Do this workout to burn fat in x amount of days.”
Can you see which one sounds more sexy, easy and simpler? Its the shorter one. The one that makes a false promise.
I also see this with Ab classes, They peddle benefits such as ” tone, build strength and power, target the specific area”. You’re only going to build strength and power if you increase your whole body strength by getting stronger at the compound exercises.
These classes don’t tone you all by themselves. They Might help to a certain degree. But if you’re not in a calorie deficit and training for whole-body strength you won’t become “toned”.
” Toning ” Is a word I don’t really like. It’s kind of a lie if I’m honest. Because you can’t tone. You can only lose fat and build muscle. Not tone. You get the toned look only if you get to a low enough body fat percentage of 8-12% for men or 18-22% for women or lower.
The Bottom Line On Are There Specific Workouts For Fat Loss?
No there aren’t. The only way a workout can burn fat is if you’re in a calorie deficit. And even then you could even class walking as a fat-burning workout.
Be very sceptical of anything that promotes fat burning. No single thing can cause you to burn fat. It’s a mixture of your diet, training, sleep etc.
Thanks for reading. If you liked this article be sure to share it with your friends. Or if you have any tips on how I can make it better. Or even if you just need some extra help. Email me at contact@henrypaget.com and I’ll get back to you aa soon as I can.
Struggling to lose weight? That’s okay. Many people do. That’s because losing weight is simple but not easy. Here’s a quote by fitness author Dan John that beautifully expresses what I mean.
“It’s always simple. Whats always simple, Dan? Everything! Life. Love. Money. Success. It’s all simple. Simple, though, like buy low and sell high, isn’t easy. Saving ten per cent of what you earn is simple, but not easy. My training programs are simple. Not easy”.- Dan John
I thought I’d start this article off with a juicy truth and quote. Because my guess is although you’re struggling to lose weight. You understand how to lose it.
In theory, losing weight is simple to understand. You eat fewer calories than you burn. You eat less junk food and more whole foods and you start a training regimen.
Sound simple? That’s because it is. But now you know that simple doesn’t always equate with easy.
You Need To Develop A Deep Burning Desire To Lose Weight Not For Anyone Else But For Yourself
Whats the sole reason for you wanting to lose weight? Is it because your significant other told you that you were getting a bit chubby?
Or is it because of that picture that was taken at that wedding you went to, where you could hardly fit into your dress?
These are all valid reasons for reaching your goal. But there superficial at best.
You need to dig deep.
You need to develop a strong why that makes it almost inevitable that you’ll actualise your goal.
When I have a consultation with my clients. I’ll always use this strategy with them.
This is called the 5 whys.
Here’s an example of myself.
The 5 Why Strategy Will Help You Develop A Powerful Reason To Help You Stick The Process Out If You’re Struggling To Lose Weight
Why do you want to get in shape? To feel good be healthy and strong. Getting good at fitness will also carry over and help me get good in other areas of my life.
Why do you want to feel good and be healthy? Life is better and more enjoyable when I’m fit, healthy and happy with what I see in the mirror every day. And I don’t have to worry about disease and dysfunction.
Why do you want to be fit, healthy and happy? Because I want to be good at many things in life physically, personally, socially and intellectually. Being fitter, healthier and happier makes this considerably easier.
Why do you want to be good at many things in life? Because this helps me grow as a person and be of more service to everyone else.
Why do you want to grow as a person and be more of service to everyone else? Because this is what brings me joy and helps me level up as a person. Fitness is the foundation for personal growth.
Can you see now how important it is to have a why and to cultivate internal motivation? I don’t think that you’d disagree with the fact that a good level of fitness makes everything easier.
The answer for your fifth and final why will most likely be the most powerful reason for you wanting to get in shape.
Action: Do the 5 why exercise on yourself and develop internal motivation. Store it away somewhere so that every time you feel like going off track you can have it there to keep you going.
You Need To Stop Going On A Diet
Dieting generally has negative connotations associated with it. And it’s usually seen as a temporary thing.
Although if you want to get lean and stay relatively lean for the rest of your life. You need to turn your short term diet into a lifestyle.
Once you turn your diet into a lifestyle. You’ll find ways to make it as sustainable as possible.
Although if you only see it as temporary. You’ll be fantasising about the next all-out binge.
As soon as you come to terms with the truth that getting lean and staying in shape is a lifelong pursuit (not a short term diet). The sooner you’ll make progress towards that goal.
You Need To Take Ownership For Your Health Because No One Else Will
It can be easy to blame our circumstances. But whether you and I like it or not. We are where we are today, because of the choices we made yesterday.
If you’re currently overweight. It’s not because someone stuffed a load of cookies down your throat. Its because you overate for long enough to gain a significant amount of body fat.
But that’s okay you’re also responsible for reading this article and for making a positive change towards your health. You just need to choose to do it.
You Need To Be Following A Structured Plan And Tracking Your Progress
I’m sure you’ve heard of the common maxim “fail to prepare, prepare to fail.” This holds true for losing weight.
You need a sound nutritional plan that actually works. You also need to be accountable to yourself. Or possibly have a coach to keep you accountable.
If You’re Struggling To Lose Weight Hard Work And A Good Plan Is The Only Solution
Personally I’ve read scores of books on fitness, nutrition and mindset. And in a way, each one of those books acts as a mentor/ coach in some way.
I’m also mentored by Jordan Syatt and Mike Vacanti and have reached out to many fitness professionals. So learning more/ getting a coach is an invaluable experience. And it’ll stand you in good stead forever.
Change Because You Love Yourself Not Because You Hate Yourself
If you love yourself. Which we all should do. Then you should develop a love for looking after your health as well. Even if that means losing a few pounds.
Don’t look at nutrition and exercise as a way of punishing yourself. Look at it as a way of nourishing and improving yourself.
Don’t Buy Trigger Foods Or At The Very Least Hide Them Out Of Sight And Consume Them In Moderation
A Trigger food is a food that you find it very hard to stop eating. An example of a trigger food for most people is crisps.
Many people find that they can fairly easily devour a whole bag of crisps.
Although if that same person was going to eat a few baked potatoes they would feel full very quickly.
Some other trigger foods are:
Biscuits, ice cream, chocolates, sweets, peanut butter, and other spreads etc.
If You’re Struggling To Lose Weight Stop Buying Foods That Encourage Overeating
Because these foods are so high in calories. It can be very easy to consume 1000+ calories of them in a short space of time.
And that’s why it makes sense to just eat these foods in moderation.
Your Calorie Deficit Is Too Aggressive
If your calorie deficit is too aggressive. You’ll find that you feel hungrier and more tired than what you are used to.
If you’re consistently losing more than 1% of your body weight per week you may be eating too few calories. And chances are you’ll find it easier to be in a more sustainable calorie deficit. My free fat loss ebook shows you how you can do that.
You’re Taking Hunger As A sign That You Should Eat More Total Calories
Even when you eat in a sustainable calorie deficit. You’ll Still feel hungry now and then. It’s just one of the hard truths of losing fat.
And if every time you feel hungry you eat. Then chances are you’ll go over your calorie deficit and prevent yourself from losing weight.
You’re Waiting For The Perfect Time To Lose Weight
In the book the power of now by Eckhart Tolle. He talks about short scale waiting which is waiting in line in a queue at the post office, in a traffic jam, or waiting for someone to arrive.
He also mentions large scale waiting which is waiting for a better job, for success, to make more money etc.
It’s not uncommon for this to happen in the physical realm. I’ve heard from many people “I’ll wait until I have more time to start going to the gym or to start eating better”.
Most people get stuck in waiting for so long that they never pursue goals surrounding their health.
Action: Give up waiting as a mindest. Whatever you can imagine you can begin. Start now. The only time when true change occurs is in the present moment.
The Bottom Line On Why You’re Struggling To Lose Weight
If you want to lose weight. You need to want to do it for yourself and develop a meaningful reason for doing it. Not because someone told you to “lose weight”. Use the 5 why strategy to help you with this.
You need to stop going on a diet. And turn your weight loss “diet” into a lifestyle.
You need to take ownership of your health. Because no one else will.
” Fail to plan ” = Plan to fail. If you want to lose weight you need to follow a sound plan.
Don’t buy trigger foods. You shouldn’t make the process any harder than it needs to be.
Your calorie deficit is so large that it causes you to get overly hungry and then binge. Resulting in a bad relationship with food. And an even harder time losing fat.
You’re taking hunger as a sign that you need to eat more. Every time.
You’re waiting for the perfect time to lose weight. Stop waiting for perfect. Start now.
Thanks for reading. If you need any extra help send me a message at contact@henrypaget.com And I’ll get back to you as soon as possible.
In this article, I’ll be answering the question. Are protein shakes good for you? Protein powders are just powdered forms of protein. They’re neither good nor bad. But you shouldn’t get all of your protein intake from protein powders.
Because if you do you’ll be lacking in important vitamins and minerals. That you can get from whole foods.
That’s why protein shakes are a supplement and supplementary by definition. You should get most of your protein from food.
And that’s why I recommend that you get no more than 30% of your calories from protein powders.
But if used properly. Protein powder can help you lose fat & build muscle faster. And protein powders can also be a lifesaver. Because you can consume the same amount of protein that you can eat from a chicken breast. Within seconds. No prep needed.
So now you know that protein powder is in essence just protein. Let’s get onto 7 facts about protein.
7. Protein Is The Most Satiating Macronutrient.
If you’re someone who is always hungry. Then chances are you’re not eating enough protein. And if you start to eat a bit more you’d experience the satiating effects.
Resulting in you staying fuller for longer. Not binging and more easily and efficiently reaching your body composition goals.
6. Protein Is The Most Thermogenic Macronutrient.
Not only is protein super filling. It also has a high thermic effect. That means when you eat protein your body uses calories to burn, digest and absorb it.
So just by eating a high protein diet you speed up your metabolism and burn extra calories. Making fat loss easier and more predictable.
5. Protein Is A Vital Macronutrient.
There are two macronutrients that your body needs to survive those are proteins and fats. These macronutrients are important for a multitude of reasons. But especially proteins.
Proteins are the primary building blocks of your body. Protein builds muscle, ligaments, tendons, and organs.
As well as have a vital role to play in building enzymes, hormones and chemicals in your brain.
4. Protein Helps You Build Muscle Faster.
Protein is extremely important for building lean muscle tissue.
3. Protein Helps you Lose Fat Faster.
If you eat enough protein while you lose weight. You’ll retain more muscle, meaning that the weight you lose will mostly be fat.
2. Protein Is Versatile & Delicious
You can get protein from many sources such as:
1. Steak
2. Turkey
3. Chicken
4. Skyr
5. Greek Yoghurt
6. Cottage cheese
7. Protein powders As you can see there are many ways that you can consume protein. If you like something savoury go for something like steak with a starchy carb (like potatoes). And a fibrous carb (like broccoli).
Or if you want a tasty dessert that’s high in protein you can mix some Icelandic skyr with some vanilla protein powder.
People ask me how do I stick to my diet? and my answer is always this. I enjoy eating healthy foods. Honestly, I probably prefer them to a lot of junk food that you can get.
And this is for 2 reasons:
1. I make the foods I eat taste delicious.
2. I always feel good if I eat healthily.
Although I haven’t always eaten healthily, in fact, I was the complete opposite. I used to eat just for pleasure.
” There is compelling evidence that older athletes need more high-quality protein than their young counterparts to overcome the general anabolic resistance of aging. A good estimate is about 1g of protein per pound of bodyweight from high-quality animal sources. Chicken, fish, beef, eggs and milk are all excellent sources. Soy, nuts, and beans are of much lower quality.”
For someone who doesn’t eat much protein. 1 gram of protein per pound of bodyweight can seem like a lofty target.
But it can easily be done. As long as you eat the majority of your diet through foods like the ones listed above. You’ll do well.
Although if you find that you fall short of your daily protein intake. That’s where protein shakes can come in handy.
The Benefits Of Protein Shakes
If you normally fall short of your protein intake that’s okay. The solution is simple. Add a supplement like whey protein to your diet. In 2 scoops of whey protein, you can easily get 40-50 grams of top quality protein.
A couple of protein shakes per day. Or protein added to your food and you’ll easily hit your protein intake.
What Is Whey Protein?
Firstly whey protein is a mixture of proteins isolated from whey. Whey protein is the liquid material created as a by-product of cheese production.
Whey is a high-quality protein source. Also called a complete protein. It contains a high amount of the essential amino acid leucine. Which is rapidly digested.
And studies show that generally the faster the protein is synthesized the more muscle you grow.
There are many types of protein out there but I find that whey protein is the most affordable and useful. To see other supplements that I recommend. Click here.
Although you should buy from a reputable supplier. I like my protein because it’s decently priced and the taste is okay. Although there are companies like legion who provide top quality protein and supplements as well.
The Bottom Line On Are Protein Shakes Good For You?
The answer to this question is a resounding yes. As long as you pick a reputable supplier and get no more than 30% of your intake from protein powders.
Protein shakes are a great way to add quality protein into your diet if you normally fall short of your protein intake.
Most of your protein intake should come from high-quality animal protein sources.
Protein has many benefits that will improve your all-round health, fitness and well being.
Thanks for reading and if you’d like to learn how many calories you need to eat to lose fat. Click below.
There’s a reason why man’s search for meaning has sold over 10 million copies. It answers an extremely important question. How can one find meaning in one’s life? And I believe it answers that question in a concise yet practical manner. And that’s why I’m doing a review on man’s search for meaning.
This book gives an account of how one man was able to find meaning in one’s life. Throughout the most harrowing circumstances. The circumstances of the holocaust. And it’s helped millions of people find meaning in their own lives.
This books main idea is on something called logotherapy. Which is a meaning centred psychotherapy.
“According to logotherapy this striving to find a meaning in one’s life is the primary motivational force in man.”
Where some people fail to find meaning in their lives this can cause them to succumb to the existential vacuum, which can cause in individuals:
Depression, aggression and addiction.
Viktor makes the case that to inoculate yourself against the meaninglessness of life. And the widespread pessimism.
One must find meaning in his/her life. And I agree.
And he observed that in the death camps. Those who saw no meaning or purpose in their existence. Were the first to die.
To quote Frankl,
“Woe to him who saw no more sense in his life, no aim, no purpose, and therefore no point in carrying on. He was soon lost.”
Who Is Viktor Frankl?
Viktor Frankl was an Austrian psychotherapist & psychiatrist. Who was born on March 26th, 1905 and died September 2nd 1997.
He devoted his life’s work around logotherapy. Before and after the biggest injustice of all time. The holocaust.
During world war 2 Viktor was sent to the concentration camps Auschwitz and Dachau. He spent 3 years in total in these camps. From the year 1942- 1945.
In such harrowing circumstances. Viktor could have easily seen life as meaningless and worthless.
But instead, he used his own logotherapy. And found meaning in the suffering of the dreaded concentration camps.
If Viktor can find meaning in such horrible circumstances. There’s hope for us all.
How Viktor Found Meaning In The Suffering
Viktor found meaning in many ways.
He states that you can find meaning in 3 specific ways.
In your profession, talent or work.
Through a loved one.
You can find meaning in your memories and in your future.
Firstly, when Viktor got enlisted in a concentration camp. He was in the middle of writing a manuscript for what was going to be this book.
But the SS guards confiscated it. And just like that Viktor’s life’s work vanished into thin air. But this didn’t dismay him from writing another manuscript.
He then used his experiences to strengthen his argument for his theory on logotherapy. In this sense Victor’s purpose of publishing his book on logotherapy. Helped him withstand the dreaded torments of the concentration camp.
Dovetski Once Said ” There is only one thing that I dread: not to be worthy of my sufferings. “
Viktor also found meaning in the memories of his time with his wife. Who he loved so dearly.
As Viktor was working in the freezing cold outside in the death camps. In these terrible circumstances, Viktor would retreat within himself. And think of the memories with his wife that he adored so much.
This would be enough to help him withstand his dreaded existence. Unfortunately, Viktor’s wife, mother and father were killed in the concentration camps.
To Quote Frankl:
” What you have experienced, no power on earth can take from you. Not only our experiences, but all we have done, whatever great thoughts we may have had, and all we have suffered, all this is not lost, though it is past; wehave brought it into being. Having been is also a kind of being, and perhaps the surest kind.”
Eternal hope that Frankl would someday get out of the death camps and publish his book provided a why and a meaning. To bear the circumstances in which he needed to endure.
And because Frankl was a doctor he also helped typhus patients in the camp. Because unselfish action and helping others provided a why for his miserable existence.
To Quote Frankl:
” I decided to volunteer. I knew that in a working party I would die in a short time. But if I had to die there might at least be some sense in my death. ”
My 5 Take-Aways From Man’s Search For Meaning: Man’s Search For Meaning Review
1. ” Why Do You Not Commit Suicide? “
Viktors patients came to him with a myriad of problems. But Viktor asked them one question. “Why do you not commit suicide?” And this one question would instantly make the patients aware of what they find meaningful in life.
Because Frankl truly believed that he who has a why can bear almost any how.
This question to ask yourself, may at first glance seem pessimistic. But if you think about it, it’s actually liberating.
Because it gets you to look around and become grateful for what you do have and what you enjoy. And what provides meaning for your own life.
To Quote Frankl
” Everyone has his own specific vocation or mission in life to carry out a concrete assignment which demands fulfilment.”
2. ” Live As If You Were Living Already For The Second Time And As If You Had Acted The First Time As Wrongly As You Are About To Act Now! “
Are you living the life you really want to live? The life that deep down you long for? This is something that I believe we should all ponder. For example with your health, it can be so easy to go off track. And get out of shape.
Staying in shape is a lifelong process. But when you look at life in this new lens you can maximise your chances of flourishing.
Marcus Aurelius the philosopher king once said:
“Just that you do the right thing. The rest doesn’t matter”
So make sure that you’re living the life that you really want to live and don’t settle for anything less. In your health, work, relationships and all other aspects of your life.
3. “Don’t Aim At Success The More You Aim At It And Make It A Target, The More You Are Going To Miss It.”
Its good to have goals. Although most people get caught up in the results and forget about the process. The most important part. You only achieve success when you dedicate yourself to the process. Because the process is what yields results.
I’ll use getting in shape as an example. Say you have a weight loss target of 30 pounds. And you try fad diets, detox teas and other ridiculous diet protocols.
So what happens? You burn out. Because these diets aren’t sustainable.
And you’re back at square one. Unhealthy and not happy with your current physique. But if instead. You take an interest in the process learn the correct ways to diet & train instead of focusing on quick fixes.
And then start to focus on the process rather than the result.
You’ll eventually reach your goal.
This example just relates to fitness. But it’s true for anything. If you love the process rather than the result. You’re much more likely to reach your goal.
4. “Between Stimulus And Response There Is A Space. In That Space Is Our Power To Choose Our Response. In Our Response Lies Our Growth And Our Freedom.”
No matter the circumstances you find yourself in. You get to choose your response. Whether that’s in a death camp. Where your freedoms are all but taken away.
Or in any other aspect of life. One always has the ability to choose their response and take responsibility for one’s life.
The way I like to think of responsibility is response-ability or the ability to respond. We all have the freedom to choose our response no matter how dire our circumstances are.
For example, if you’re trying to lose weight. Yet you see some biscuits in your pantry. Part of you wants to devour the whole packet.
Although you don’t have to. Between stimulus ( seeing those biscuits) and response lies your ability to choose your response.
You can choose not to eat them if that’s not aligned with your goal.
5. ” Whenever There Was An Opportunity One Had To Give Them A Why – An Aim- For Their Lives, In Order To Strengthen Them To Bear The Terrible How Of Their Existence. “
Frankl quotes Friedrich Nietzsche on numerous occasions. And this is his take on Nietzsche’s:
“He who has a why to live for can bear almost any how.”
As I mentioned at the beginning of this article. Frankl had many whys and reasons to get through the horrible conditions he was subjected to.
And this allowed him to bear the dreaded circumstances he found himself in. But this can be used in all areas of your life.
For example when someone wants to get in shape. I find that it maximises the chances that they’ll stick to their diet if they have a why they can draw upon. When they feel like going off track.
This is the same with any goal. If you have a set of reasons for doing something. You’re much more likely to see the process through.
What I like About This Book: Man’s Search For Meaning Review
You can’t deny what Frankl is saying in this book. If logotherapy can help Frankl live a meaningful life in and out of a death camp. We can find meaning in our own lives.
We just need to look for it.
To quote Frankl
” Ultimately, man should not ask what the meaning of life is, but rather he should recognise that it is he who is asked in a word, each man is questioned by life; and he can only answer to life by answering to his own life; To life, he can only respond by being responsible. Thus logotherapy sees in responsibleness the very essence of human existence.”
Not only has Frankl proven that logotherapy works in his own experiences. He used logotherapy with his patients and helped them live more meaningful lives.
Logotherapy is still used today. And the book argues that every therapy must in some way, no matter how restricted, also be logotherapy.
So I highly recommend that you read this book. You won’t be disappointed. And it’ll definitely broaden your horizons and look at life differently.
No matter who you are this book will benefit you.
Thanks for reading.
And if you need help with anything send me an email at contact@henrypaget.com and I’ll get back to you as soon as I can.
There’s a reason why man’s search for meaning has sold over 10 million copies. It answers an extremely important question. How can one find meaning in one’s life? And I believe it answers that question in a concise yet practical manner. And that’s why I’m doing a review on man’s search for meaning.
This book gives an account of how one man was able to find meaning in one’s life. Throughout the most harrowing circumstances. The circumstances of the holocaust. And it’s helped millions of people find meaning in their own lives.
This books main idea is on something called logotherapy. Which is a meaning centred psychotherapy.
“According to logotherapy this striving to find a meaning in one’s life is the primary motivational force in man.”
Where some people fail to find meaning in their lives this can cause them to succumb to the existential vacuum, which can cause in individuals:
Depression, aggression and addiction.
Viktor makes the case that to inoculate yourself against the meaninglessness of life. And the widespread pessimism.
One must find meaning in his/her life. And I agree.
And he observed that in the death camps. Those who saw no meaning or purpose in their existence. Were the first to die.
To quote Frankl,
“Woe to him who saw no more sense in his life, no aim, no purpose, and therefore no point in carrying on. He was soon lost.”
Who Is Viktor Frankl?
Viktor Frankl was an Austrian psychotherapist & psychiatrist. Who was born on March 26th, 1905 and died September 2nd 1997.
He devoted his life’s work around logotherapy. Before and after the biggest injustice of all time. The holocaust.
During world war 2 Viktor was sent to the concentration camps Auschwitz and Dachau. He spent 3 years in total in these camps. From the year 1942- 1945.
In such harrowing circumstances. Viktor could have easily seen life as meaningless and worthless.
But instead, he used his own logotherapy. And found meaning in the suffering of the dreaded concentration camps.
If Viktor can find meaning in such horrible circumstances. There’s hope for us all.
How Viktor Found Meaning In The Suffering
Viktor found meaning in many ways.
He states that you can find meaning in 3 specific ways.
In your profession, talent or work.
Through a loved one.
You can find meaning in your memories and in your future.
Firstly, when Viktor got enlisted in a concentration camp. He was in the middle of writing a manuscript for what was going to be this book.
But the SS guards confiscated it. And just like that Viktor’s life’s work vanished into thin air. But this didn’t dismay him from writing another manuscript.
He then used his experiences to strengthen his argument for his theory on logotherapy. In this sense Victor’s purpose of publishing his book on logotherapy. Helped him withstand the dreaded torments of the concentration camp.
Dovetski Once Said ” There is only one thing that I dread: not to be worthy of my sufferings. “
Viktor also found meaning in the memories of his time with his wife. Who he loved so dearly.
As Viktor was working in the freezing cold outside in the death camps. In these terrible circumstances, Viktor would retreat within himself. And think of the memories with his wife that he adored so much.
This would be enough to help him withstand his dreaded existence. Unfortunately, Viktor’s wife, mother and father were killed in the concentration camps.
To Quote Frankl:
” What you have experienced, no power on earth can take from you. Not only our experiences, but all we have done, whatever great thoughts we may have had, and all we have suffered, all this is not lost, though it is past; wehave brought it into being. Having been is also a kind of being, and perhaps the surest kind.”
Eternal hope that Frankl would someday get out of the death camps and publish his book provided a why and a meaning. To bear the circumstances in which he needed to endure.
And because Frankl was a doctor he also helped typhus patients in the camp. Because unselfish action and helping others provided a why for his miserable existence.
To Quote Frankl:
” I decided to volunteer. I knew that in a working party I would die in a short time. But if I had to die there might at least be some sense in my death. ”
My 5 Take-Aways From Man’s Search For Meaning: Man’s Search For Meaning Review
1. ” Why Do You Not Commit Suicide? “
Viktors patients came to him with a myriad of problems. But Viktor asked them one question. “Why do you not commit suicide?” And this one question would instantly make the patients aware of what they find meaningful in life.
Because Frankl truly believed that he who has a why can bear almost any how.
This question to ask yourself, may at first glance seem pessimistic. But if you think about it, it’s actually liberating.
Because it gets you to look around and become grateful for what you do have and what you enjoy. And what provides meaning for your own life.
To Quote Frankl
” Everyone has his own specific vocation or mission in life to carry out a concrete assignment which demands fulfilment.”
2. ” Live As If You Were Living Already For The Second Time And As If You Had Acted The First Time As Wrongly As You Are About To Act Now! “
Are you living the life you really want to live? The life that deep down you long for? This is something that I believe we should all ponder. For example with your health, it can be so easy to go off track. And get out of shape.
Staying in shape is a lifelong process. But when you look at life in this new lens you can maximise your chances of flourishing.
Marcus Aurelius the philosopher king once said:
“Just that you do the right thing. The rest doesn’t matter”
So make sure that you’re living the life that you really want to live and don’t settle for anything less. In your health, work, relationships and all other aspects of your life.
3. “Don’t Aim At Success The More You Aim At It And Make It A Target, The More You Are Going To Miss It.”
Its good to have goals. Although most people get caught up in the results and forget about the process. The most important part. You only achieve success when you dedicate yourself to the process. Because the process is what yields results.
I’ll use getting in shape as an example. Say you have a weight loss target of 30 pounds. And you try fad diets, detox teas and other ridiculous diet protocols.
So what happens? You burn out. Because these diets aren’t sustainable.
And you’re back at square one. Unhealthy and not happy with your current physique. But if instead. You take an interest in the process learn the correct ways to diet & train instead of focusing on quick fixes.
And then start to focus on the process rather than the result.
You’ll eventually reach your goal.
This example just relates to fitness. But it’s true for anything. If you love the process rather than the result. You’re much more likely to reach your goal.
4. “Between Stimulus And Response There Is A Space. In That Space Is Our Power To Choose Our Response. In Our Response Lies Our Growth And Our Freedom.”
No matter the circumstances you find yourself in. You get to choose your response. Whether that’s in a death camp. Where your freedoms are all but taken away.
Or in any other aspect of life. One always has the ability to choose their response and take responsibility for one’s life.
The way I like to think of responsibility is response-ability or the ability to respond. We all have the freedom to choose our response no matter how dire our circumstances are.
For example, if you’re trying to lose weight. Yet you see some biscuits in your pantry. Part of you wants to devour the whole packet.
Although you don’t have to. Between stimulus ( seeing those biscuits) and response lies your ability to choose your response.
You can choose not to eat them if that’s not aligned with your goal.
5. ” Whenever There Was An Opportunity One Had To Give Them A Why – An Aim- For Their Lives, In Order To Strengthen Them To Bear The Terrible How Of Their Existence. “
Frankl quotes Friedrich Nietzsche on numerous occasions. And this is his take on Nietzsche’s:
“He who has a why to live for can bear almost any how.”
As I mentioned at the beginning of this article. Frankl had many whys and reasons to get through the horrible conditions he was subjected to.
And this allowed him to bear the dreaded circumstances he found himself in. But this can be used in all areas of your life.
For example when someone wants to get in shape. I find that it maximises the chances that they’ll stick to their diet if they have a why they can draw upon. When they feel like going off track.
This is the same with any goal. If you have a set of reasons for doing something. You’re much more likely to see the process through.
What I like About This Book: Man’s Search For Meaning Review
You can’t deny what Frankl is saying in this book. If logotherapy can help Frankl live a meaningful life in and out of a death camp. We can find meaning in our own lives.
We just need to look for it.
To quote Frankl
” Ultimately, man should not ask what the meaning of life is, but rather he should recognise that it is he who is asked in a word, each man is questioned by life; and he can only answer to life by answering to his own life; To life, he can only respond by being responsible. Thus logotherapy sees in responsibleness the very essence of human existence.”
Not only has Frankl proven that logotherapy works in his own experiences. He used logotherapy with his patients and helped them live more meaningful lives.
Logotherapy is still used today. And the book argues that every therapy must in some way, no matter how restricted, also be logotherapy.
So I highly recommend that you read this book. You won’t be disappointed. And it’ll definitely broaden your horizons and look at life differently.
No matter who you are this book will benefit you.
Thanks for reading.
And if you need help with anything send me an email at contact@henrypaget.com and I’ll get back to you as soon as I can.
When I first started trying to get in shape. I thought I needed to lose weight. Although that was short-sighted and futile. That’s why I’m going to tell you the difference between weight loss vs fat loss.
The only way to achieve the body I desired was to focus on the latter. That is to say, losing fat is much more fruitful than merely losing weight. And provides many more health benefits.
So that you can not only get into your best shape, you can also become healthier and stronger. Whereas most people who lose weight become just smaller, weaker versions of themselves.
So my goal for you is that you read this article and learn how to lose weight the right way and that’s by losing fat.
The Practical Takeaways On Weight Loss Vs Fat Loss
If your main goal is merely weight loss. You’ll just end up becoming a smaller, weaker version of yourself. Because you’ll lose muscle & fat.
If you focus on fat loss. You’ll dramatically improve your body composition, health and strength in the process. Because you’ll almost entirely lose fat & potentially build muscle.
To lose fat you need to be in a calorie deficit, resistance train at least 3x per week and ensure you eat enough protein. This will help you preserve/build muscle meaning that you can eat more total calories. While losing fat.
What Is Weight Loss?
Weight loss occurs when your body is in a calorie deficit (eating fewer calories than you burn). Which does result in some fat loss. But also muscle loss.
So many people find that when they lose weight even drastic amounts. They don’t have the body composition (ratio of fat to muscle) or look that they want.
And the reason is simple. Your fat stores can be broken down into fatty acids through a process called lipolysis.
So that you can use those fatty acids as an energy source to make up for your calorie deficit. This results in you having less fat on your body.
Although if you’re just trying to lose weight. And you’re eating in a calorie deficit. But you’re not eating enough protein, lifting heavy weights & getting enough sleep.
Your body will break the protein down in your muscles into amino acids and it will use that as a fuel source as well.
Resulting in you losing muscle protein & fat. This has a net effect of producing a smaller weaker version of yourself.
When You Just “Lose Weight” Muscle Protein Synthesis Rates (MPS )< Muscle Protein Breakdown Rates (MPB)
When you’re in a calorie deficit. Which is a catabolic state (the breaking down of muscle & other molecules). And you don’t lift heavy weights, get enough sleep or eat enough protein.
You’re giving your body no reason to hang on to the muscle that you have. Whereas if you made sure MPS rates were more than or equal to MPB rates.
You’d lose no muscle (or a very small amount). And lose more fat. You may even build muscle while being in a calorie deficit.
I see this a lot. People lose weight and they’re happy about it. But because they’ve also lost muscle. They’ve achieved a less impressive physique than what they could of.
If only they targeted fat loss.
What Is Fat Loss?
Fat loss is where you specifically target reducing your body fat levels. And this can only be done. If you make it your main purpose to maintain/build muscle while in a calorie deficit.
That is to say, you only reduce your body fat levels. And you become stronger, healthier and you look like a million bucks as a result of it.
How To Lose Fat & Not Muscle
1. Eat In A 20-30% Calorie Deficit
If you want a good estimate of how to set your calorie deficit up. I highly recommend that you read these two guides. free ebook, ultimate fat loss guide.
Or you can use the quick & easy method. You simply multiply your body weight in pounds by 11-13. To give you an example. My weight is currently 174 pounds and I’m moderately active.
So I’d multiply 174 pounds by 12. This equals 2088 calories. And From personal experience, this is a good ballpark estimate. For the number of calories needed for me to lose fat.
You don’t even need to be perfect with your calorie goal. A range of plus or minus 50 calories gives you some room for error.
If you’re an active individual multiply your bodyweight by 13. If you’re moderately active use 12 and if you’re sedentary use 11.
2. Lift Heavy Weights At Least 3x Per Week.
This will ensure that you preserve or even build muscle in light of the first step.
To quote fitness writer, powerlifter & trainer Martin Berkhan From Leangains.com.
” The primary function of weight-training on a diet should be to preserve muscle mass and maintain strength. If this attitude is in place, it’s possible to increase strength and muscle mass while losing fat depending on the training status of the client. “
So its incredibly important that you try your best. To improve or at least maintain your levels of strength. While in a calorie deficit.
If you want a free workout program read this article.
If you’re new to lifting weights. There’s a high chance that you can build muscle while losing fat. This is called a body recomposition.
Although if you’re past your first 1-2 years of proper strength training. Then making gains while in a calorie deficit probably won’t be a possibility.
Remember maintenance of strength while losing fat. Is great progress. That means you’re stronger at a lighter bodyweight.
3. Eat 1 Gram Of Protein Per Pound Of Your Body Weight
Because my body weight is roughly 174 pounds. This means that I need to eat 174 grams of protein every day to lose fat.
Eating a high protein diet has been shown to provide many benefits such as :
So get enough sleep. This will help you lose more fat. And improve your performance in & outside of the gym.
Why It’s Important To Incorporate All 4 Of These Steps
All four of these steps result in MPS rates being equal to or more than MPB rates. This will result in almost 100% of the weight you lose coming from fat.
Which will lead to you becoming healthier, stronger and more aesthetic.
The Bottom Line On Weight Loss Vs Fat Loss
If your main goal is merely weight loss. You’ll just end up becoming a smaller, weaker version of yourself.
If you focus on fat loss. You’ll dramatically improve your body composition, health and strength in the process.
If you’re going to make a change to transform your body composition. Do it properly.
Are you struggling with anything to do with improving your health & fitness?
Because know that If you’re that’s okay. I’ve been there too.
So if you want help or need to ask any questions send me an email at contact@henrypaget.com
Somatotypes are the terms mesomorph (meso), endomorph (endo) and ectomorph (ecto). That determine different body types. But do they really matter?
And should you train and eat differently depending on your body type?
That’s the questions I’m going to be answering in this article. So that no matter what your current body type is. You can still make progress in the gym.
Another reason for writing this article. Is because when I first started training. I thought that I needed to eat/ train differently depending on my body type.
And this just added a layer of complexity to my fitness journey. So know this. No matter your body type. The fundamentals work for everyone.
For example, if you want to get stronger and build muscle. You need to progressively overload your muscles. Or if you want to lose fat you must eat in a calorie deficit.
These are true no matter what your body type is currently.
The Takeaways On How To Eat/ Train For Your Body Type
Somatotypes: endomorph ( overweight to obese). Ectomorph (skinny & tall). And mesomorph ( having a muscular build). Are terms that describe your current body type.
Most people fall in the middle of these body types. And across your training journey. You’ll have times when you’ll be more mesomorphic, endomorphic and ectomorphic.
Although some people will be primary ecto’s, Mesos, or endos. Think sumo wrestlers (endos) and basketball players (ectos) & top-level bodybuilders (mesos).
The fundamentals like energy balance and progressive overload work. No matter your body type. Your body type doesn’t curse you to always be fat or skinny.
A Quick History On Somatotypes (Meso, Endo Ecto)
In the 1940s an American psychologist named William Herbert Sheldon. Gave the name “somatotypes” to categorize human physiques.
These somatotypes were ectomorphy, (characteristics of an ectomorph). Mesomorphy (characteristics of a mesomorph). And endomorphy (characteristics of an endomorph).
What Somatotype Are You? Are You A Meso, Endo Or Ecto?
The easiest way to determine your somatotype is to look in the mirror.
If your body type is Aesthetic, muscular and athletic you’re most likely mesomorphic. If your body type is round and wide you’re endomorphic. And if you’re tall and skinny you’re ectomorphic.
Do Different Body Types Need To Eat Differently?
In short, the quality of your diet doesn’t need to be different depending on your somatotype.
For example, a dieting approach of eating 80-90% whole foods and 10-20% from junky goodness can work well. No matter your body type.
You want to mostly eat foods like these:
Fruits and vegetables.
Dairy.
legumes.
lean meats.
Grains.
Eggs.
Healthy fat sources like nuts, olive oil and fatty fish.
These are just a few foods that should make up the majority of your diet if you want to stay healthy.
But the main point is this. Your somatotype will determine if you should be in a calorie surplus or a calorie deficit.
And this is solely focused on the goal of building a more mesomorphic physique.
For example, an endomorph normally has a higher body fat percentage than an ectomorph.
Anyone Can Become More Mesomorphic
So if someone who is more endomorphic wants to become mesomorphic.
The only change to their diet. Will be that they’ll need to eat in a calorie deficit ( eating fewer calories than you burn).
And on the training side they’ll need to be strength training.
Which will result in losing fat and becoming less endomorphic.
Whereas someone who is an ectomorph. Will probably need to eat more calories so that they can put on weight and become less ectomorphic.
And on the training side also incorporate strength training.
Although if you’re a primary mesomorph. Then your physique already embodies muscularity. And a low body fat percentage.
For example, some people are just born to be more mesomorphic. Take Ronnie Coleman. He was already big and strong before ever touching a weight or obsessing about his diet.
But Ronnie is an outlier. For us mere mortals mesomorphy doesn’t come so easy.
More on specific prescriptions for your diet and training. That is tailored to your body type later in this article.
Do Different Body Types Need To Train Differently?
In short, no matter what your current body type is. Getting strong at the compound exercises.
Such as the:
Squat
Deadlift
Bench press
Military press
Chin ups/ pull ups
Will make you build more muscle and become more mesomorphic.
But genetics do play a part.
Certain Body Types Lend Themselves Better To Mesomorphy Than Others
For example, some of the strongest natural powerlifters are endomorphic. And because of the extra weight, they’re carrying. This affects their leverages and absolute strength positively.
But when it comes to bodyweight exercises and relative strength. They are not the endomorphic physique’s strong suit.
This is due to the extra weight they are carrying. Whereas ectomorphs have a positive correlation with bodyweight exercises & relative strength.
A Mesomorphic Phsique Correlates With Higher Strength As Opposed To The Ectomorphic Physique
If you go to your gym. And look around. You’ll see that. The strongest men & women in your gym will 9/10 times be the most muscular.
Whereas the ectomorphic participants weren’t as strong in the same exercises.
The reason for this is simple. A bigger muscle is a stronger muscle. So if someone has a mesomorphic physique.
It’s more than likely that they’ll be stronger than someone who is less muscular. Because the more muscle that you carry the greater potential for strength that you have.
The Only Way I Like to Use Somatotypes
If your goal is to become more mesomorphic and get to a healthy body fat percentage. Then Knowing your somatotype can be a good indicator of how you should start this process.
Also, these somatotypes aren’t set in stone. Someone may be more mesomorphic, endomorphic, or ectomorphic at one point in their life.
If someone with an endomorphic physique made some dietary & training adjustments ( a calorie deficit & lift weights).
This would result in them being less endomorphic. Although now they’ll be more mesomorphic and ectomorphic.
Because if you lose weight you get skinnier (ectomorphic). It’s inevitable. And if you lift weights you build muscle and become more mesomorphic.
I’ll give you a few solutions for different situations. These solutions are geared to becoming more mesomorphic. So that you can develop a lean athletic physique.
I Personally have been more endomorphic, ectomorphic and mesomorphic in my lifting journey. At different periods.
Not everyone starts off as mesomorphs. A mesomorphic physique is normally the goal for many people.
Do Different Somatotypes Lend Themselves To Different Exercises?
You could say so. For example the traditional ectomorphic physique.
Which is tall and skinny. May find that. Because of his long limbs, he finds he has better pulling mechanics for the deadlift (because longer arms mean the bar doesn’t have to travel as far).
But that same person can also become endomorphic if he gains a lot of fat. So for the most part. It’s more about limb length and anthropometry than somatotypes.
When coming to a conclusion if your body type is better suited to certain exercises.
One area where Your Somatotype can affect your performance Is In range of motion.
For example, if you’re an endomorph. Who stores more fat in their chest & gut. Then that will result in more weight being able to be lifted.
The reason for this is simple. It’s because you’re carrying more fat in your chest and gut. So in the bench press, the bar doesn’t have to travel as far as it would have to if you didn’t store as much fat.
This is one of the main reasons why your bench press normally goes down in strength. When you’re losing weight. Because the bar has to move further.
Simply put. Carrying more weight can affect your leverages.
Practical Training & Diet Solutions Depending On If You’re A Meso, Endo Or Ecto
The Endomorphic Prescription
If you’re currently an endomorph like I was in this picture. Where you’re carrying more fat than you like. The solution is easy.
If you want to build a more mesomorphic physique you need to lose some fat and build some muscle.
You can do this by following 3 simple steps.
Make sure you’re eating in a 20-30% calorie deficit (eating 20-30% fewer calories than you burn).
Eat 1 gram of protein per pound of your body weight.
If you want more in-depth information on how you can do this. Read this article.
The Ectomorphic Prescription
If you’re currently skinny and slender this solution applies to you. Although if you were an endomorph. And now you’ve lost some weight after following the first prescription.
Yet you feel slightly skinny. And that your physique resembles an ectomorph.
Which happens to many people.
Then there’s an easy 3 step solution.
Make sure you’re eating in a 10-15% calorie surplus (eating 10-15% more calories than you burn).
Eat 0.82 grams of protein per pound of your bodyweight.
Lift weights at least 3 x per week.
This solution will help you build more muscle and become more mesomorphic.
For an in-depth article on how you can do this. Read this article.
The Mesomorphic Prescription
By the time you’ve reached a more mesomorphic physique. Which means bulking and cutting for the first couple of years. Then the solution is entirely up to you.
You can try and gain all the muscle you can naturally and aim for a completely mesomorphic physique.
Which is the goal for many lifters (including myself) or you can just maintain.
Although if you want to get really lean ( below 10% body fat) and show that newfound muscle off. That can be an option as well.
Why You Should Focus On Your Body Fat Percentage Rather Than Your Somatotype
If you use the Accu measure body fat percentage calliper. You get a good estimate of what your current body fat is.
And once you know what your body fat percentage is. You can make adjustments with your diet accordingly.
For example, if you’re an endomorph your body fat percentage will probably be high ( 20%+). And if you’re an ectomorph your body fat percentage will probably be low (10% or less).
So if you’re an endomorph you simply reduce your body fat percentage. By following the steps in the endomorph prescription.
Until you’re roughly at 10-12% body fat.
And if you’re an ectomorph you’re probably starting off very lean. So you can add weight until you get to an upper limit of 20% body fat. Although I mostly bulk up to 15-17.5% body fat.
But 20% body fat should be the upper limit of your body fat percentage.
Because when you get at and beyond this point it can take you a long time to cut back to 10-12% body fat.
And getting to a high body fat percentage (20% or more) can cause unwanted side effects like insulin resistance.
What If You’ve Always Been Endomorphic?
I see this a lot. Many people assume that because they’ve always been fat, that means that they always will be. This isn’t true. You can radically transform your body shape if you do the right things.
Do People With Endomorphic Physiques Store Fat Easier?
No they don’t. You only become endomorphic if you eat more calories than you burn for a long period of time. This leads to fat gain.
If you’re currently an ectomorph. And you eat a small amount over your maintenance calories. But you don’t lift weights. Then those extra calories get stored as fat.
And if you do this for long enough.
You can gain a lot of fat. And this is one of the main reasons why people become endomorphic. Which can be interchangeable for overweight.
Is it Harder For Ectomorphs To Gain Weight?
Ectomorphs gain weight just like anyone else. And they can change their body type to a mesomorph or an endomorph. For example if an ectomorph bulks properly (builds muscle).
Then they can actually become mesomorphic.
Although if a different person who is also an ectomorph. Doesn’t lift weights and eats way more calories than he burns. He’s just going to become fat and endomorphic.
The Bottom Line On How To Train/Diet If You’re A Meso, Endo Or Ecto
You’re responsible for your somatotype. Your current somatotype is not a curse.
If you eat & train properly you can build a mesomorphic physique that you can be proud of.
Don’t spend too much time obsessing about what body type you currently are. Instead, use that time building muscle (bulking). And losing fat (cutting) so that you can get the body composition you desire.
Above all, if you use the information in this article for your specific body type.
You can radically improve your physique and become healthier and stronger.
I hope this article helps.
If you have any ideas on how I can do things better I’d love to know.
Or if you’d like to ask me a question.
Send me an email at contact@henrypaget.com
And I’ll get back to you asap.
What’s the one thing you’re going to do today to come 1% closer to your fitness goals?
In this article, I give you a definitive guide on how to gain weight fast for skinny people. I even include a frequently asked questions section with answers.
So that you can take this information, and use it straight away.
Firstly, I’ve been skinny before. And it can be frustrating, you feel how Christian Bale looked in the machinist. But with plenty of trial and error, I learned how to put on weight the right way.
Here’s a picture to show that I practice what I preach. On the left, I was roughly 162 pounds. And on the right, I was roughly 178 pounds. With significantly more muscle. And much stronger.
Also, I did it without gaining a ton of fat. And my strength skyrocketed in the process.
Once you’re done reading this article you’ll be able to do the same. So that you’ll never be skinny again.
To listen to what was said in this article listen to my podcast episode below.
The truth is, that if you want to put on weight. You need to eat more calories than you currently are. I’ve heard from many individuals “I eat a lot but I still can’t manage to put on weight”.
But many of these individuals aren’t keeping track of their calorie intake.
It’s common for many people to skip breakfast, eat a light lunch and then have a big dinner.
It normally goes something like this:
Breakfast (nothing, or maybe a breakfast bar or snack in the morning at some point).
Lunch – a sandwich or maybe picking something up from the local shop.
Dinner – a meal like a spaghetti bolognese and maybe a treat for dessert after.
All in all, a day of eating like this. Isn’t enough to gain weight. And it may seem like you’re eating a lot by having a big dinner.
But If you look at the whole day of eating. You’ll see that you’re not eating enough total calories to gain weight.
The average male maintains their bodyweight eating roughly 2500 calories per day.
So it’s no wonder that many males find themselves underweight having days of eating like this.
But there’s good news. To solve the problem. You just need to eat more calories. So that you can gain extra weight. Including muscle.
Appropriate Weight Gain Goals For Men – How To Gain Weight Fast For Skinny People
As Mehedi from stronglifts.com says that “a simple rule of thumb is to take your height in centimetres. Then subtract 100 and that’s your goal weight in kg.”
He says “anything less than this and you’ll always be skinny”. Here’s the table so that you can see a good estimate of what goal weight you should be at.
To use myself as an example. I’m currently 176 pounds and I’m at 10-12% body fat. I’m also 5ft 10 centimetres in height.
Which puts me in the range between my minimum and maximum bodyweight.
I’m by no means “massive” but people do recognise that I lift weights.
But as you can see in the picture at the beginning of this article. I was below that weight. And because of this, I looked skinny.
Table credited to Mehedi at stronglifts.com
Appropriate Rates Of Weight Gain
As Dr Eric Helms says in his muscle and strength building pyramids.
If you’re a beginner you can expect to gain 1 to 1.5% of your body weight per month. Which you can do for the first 1-2 years of your training journey.
This normally falls into the range of putting on 0.5-1 pound per week for males and half of that for females.
But as an intermediate to advanced lifter, you can only expect to gain 1% – 0.5% of your body weight per month respectively.
You’re classed as an intermediate lifter after your first 1-2 years of lifting.
And it’ll normally take you 3-5 years to become an advanced lifter. 90% of the people who workout never get to this point.
This highlights the point that you can only gain so much muscle across your training journey and even on a monthly basis.
And that you shouldn’t gain too much weight, too fast.
The reason for this is because fat gain is almost unlimited. Whereas muscle is limited.
And if you gain too much weight too fast you’ll end up fat.
How You Can Add Quality Weight To Your Frame
Firstly you must be tracking your food intake. And you must find out how many calories is appropriate for you to gain weight.
We’re all different shapes and sizes. So the number of calories you need to eat to gain weight. Will be different from mine.
Individuality matters. But not to worry. I provide exactly how you can work out your calories later in this article.
But adding weight. Simply requires you to eat more calories than you burn consistently.
If you do this. It’s impossible for you not to gain weight.
How You Can Consume More Calories – How To Gain Weight Fast For Skinny People
Getting the calories in as an ectomorph or a hard gainer can be hard. But it can be easily done. Here are some tips that you can use. So you can put on weight.
Eat more highly palatable foods
Eat more nuts, nut butters & dried fruit.
Drink your calories.
Eat more meals throughout the day.
Enjoy different tastes & flavours.
Eat more fatty meats.
Eat more full-fat dairy.
Don’t fill up on fruits and vegetables.
1. Eat More Highly Palatable Foods
If you generally have a small appetite. Then eating foods that are high in calories. And low in volume can help you put on weight.
I’m talking about foods like doughnuts, pizza, chocolate, cakes etc. Dr Eric Helms States in his book. The muscle and strength building pyramids – nutrition.
That it’s okay to eat 30% of your calories through so-called junk foods. And 70% of your diet through good healthy whole foods. When gaining weight.
But make sure that you stay off trans fats. Also called hydrogenated oils. Because they can be detrimental to your health.
And because you’re eating the majority of your diet through whole foods.
You’ll be able to stay healthy and you’ll get an adequate amount of phytochemicals in your diet.
2. Eat More Nuts And Dried Fruit – How To Gain Weight Fast For Skinny People
This is an easy way to get in the calories. 100 grams of peanuts provides you with 567 calories. Which is a lot. And it’s not actually that much total food.
Dried fruits like dates, raisins, sultanas, prunes and apricots. Can also help you get those calories in.
100 grams of raisins = 293 calories. Which is a lot. Nuts and dried fruit take next to no time to prepare. So you can quite easily incorporate them into your diet.
3. Drink Your Calories And Add Olive Oil To Your Meals
You can add more calories into your diet by simply drinking them. To get more calories into your diet you can drink more fruit juices, smoothies, and whole milk.
Whole milk has 320 calories and 17 grams of protein per 500 ml. Which is a decent amount of calories that you can drink within a few seconds.
A gallon of milk a day (GOMAD) popularised by Mark Rippetoe author of starting strength. Is an easy way to get in extra calories. Especially if you’re a hard gainer.
I’d only recommend this strategy for very underweight individuals.
You can also make a mass gainer shake. Here’s a nut butter mass gainer recipe you can use:
2 scoops of vanilla whey protein powder.
1 Tablespoon of peanut butter and 100 grams of oats.
2 Tablespoons of honey.
400 ml of whole milk.
Total calories = 1076, protein = 78 grams. If you get out of bed an extra half an hour early. You can make one of these shakes. To get a head start on your caloric intake.
Another good trick that I use when I’m gaining. Is adding extra olive oil or full-fat mayonnaise to my tuna pasta. To add extra calories.
Resulting in you more easily hitting your calorie intake and putting on weight.
4. Eat More Meals Throughout The Day – How To Gain Weight Fast For Skinny People
If you find yourself scrambling to get the calories in last minute. Then you’re probably not eating enough during the day. For example, if you needed to eat 3000 calories you could eat:
3 meals of 1000 calories.
Or
6 meals of 500 calories.
Which one do you think would be easier to eat if you have a small appetite?
The second option is the obvious choice.
This is a good reason to not use intermittent fasting if you’re trying to gain weight.
Eating more meals throughout the day will help you get in more calories. Without you feeling as if you’ve stuffed your face.
5. Enjoy Different Tastes & Flavours
Have you ever been out for a meal and stuffed your face, and felt super full. But then someone passes you the dessert menu and your appetite peaks up?
If you have, the reason is that your palette loves different tastes and flavours.
So alter between different flavours like savoury, sweet, sour and more. This will keep your appetite high throughout the day. So you can more easily get those extra calories in.
6. Eat More Fatty Meats – How To Gain Weight Fast For Skinny People
Simply making the switch from lean meats to fatty meats can give you plenty of extra calories.
For example, if you regularly cook with lean ground mince that is 130 calories per every 100 gram. And if you switch to full-fat steak mince that is 236 calories per 100-gram.
Thats an extra 106 calories.
This is the same with other meats. For example, you may want to swap chicken breasts for chicken thighs.
This tip will allow you to consume extra calories while eating roughly the same amount of food.
7. Eat More Full Fat Dairy
Similarly to the meats. This is a good way to get those extra calories in. Swap out 0% fat Greek yoghurt for full-fat Greek yoghurt.
And do the same with cottage cheese, other cheeses. And drink more whole milk.
8. Don’t Fill Up On Fruits & Vegetables – How To Gain Weight Fast For Skinny People
I know your parents always told you to eat your fruits and vegetables. And I’m not saying that you shouldn’t.
What I am saying though is you shouldn’t fill yourself up on them. Because they’re very low in calories but high in volume.
If you do fill up on them. You’ll find it tough eating the required amount of calories to put on weight.
Why You Need To Be Strength Training
“A weak man is not as happy as that same man would be if he were strong.”
― Mark Rippetoe
For someone who needs to gain weight, then adding weight is important. But adding quality weight is even more important. And you can only do that by:
Eating 10-15% more calories than you burn. A (calorie surplus).
Getting stronger at full body compound exercises. For every pound gained you can expect to gain 0.5 pounds of fat and 0.5 pounds of muscle. But only if you lift heavy weights and get stronger.
Eating enough protein and recovering properly.
If you get the calorie surplus right but neglect the other key points you’ll just gain fat.
The training ensures that the calories and protein from your food get used to build muscle.
Which will lead to you looking more toned and defined. For example, in the picture below. Im roughly the same body fat in each of the pictures.
But on the right picture, I have 12-13 pounds more muscle than in the left picture. It makes me look a lot bigger.
Training Is The Easy Part
Most people on average spend 3-5 hours per week training. But you spend far more time eating, preparing and planning your meals.
This is one of the reasons why people find it easier to train than the nutrition side of the equation.
Which is understandable, if you sleep for 8 hours and you eat breakfast and dinner. That gives you an eating window of 16 hours.
So you spend a lot more time having to focus on your nutrition than your training.
So it’s easy to see why people fail with nutrition.
Here are some tips so that you can make sure your nutrition is on point.
Do a grocery haul on a Sunday.
Eat similar foods every day.
Have easily prepared foods at the ready like cottage cheese, tuna, trail mix and whole milk.
Make sure you hit your calories and protein before going to sleep for the day. Even if it involves making a quick meal.
Avoid Doing Lots Of Cardio
If you do too much cardio when you’re trying to gain weight. Then you’ll end up having to eat even more calories than you already are.
Which can make the process even more difficult.
Note: A good general rule of thumb is to do no more than half the amount of time you spend weight training as cardio.
Or you can do less than that. It simply doesn’t matter. The amazing thing about weight training. Is that it also benefits your cardiovascular health.
For example, If you’re following a starting strength program. That is focused around getting you stronger at the compound exercises.
You only workout for three hours per week.
So you’d do no more than an hour and a half of cardio per week.
This will result in you not having to eat lots of calories to put on a small amount of weight.
Making the process of gaining weight easier for you.
The 5 Step Solution On How To Gain Weight Fast For Skinny People.
This will ensure that you gain between 0.5- 1 pound per week.
2. Eat At Least 0.82 Grams Of Protein Per Pound Of Your Bodyweight
If you want to know why I recommend this amount of protein you can read my article on how much protein you need.
I’m currently 174 pounds so I’d need to eat roughly 142 grams of protein per day. Give or take plus or minus 5 grams.
The reason for eating this much protein when you’re gaining weight. Is because it provides an adequate amount of protein. That is required to build muscle tissue.
3. Strength Train At Least 3x Per Week
This will ensure that the weight you put on is half muscle and half fat. Because the primary driver of muscle growth is progressive overload. This means getting stronger.
Read the article linked below for a free strength taining program.
4. Make Sure You’re Getting Enough Rest & Recovery
For natural lifters. I don’t recommend that you train more than 5 times per week. 3-5 weight training sessions per week seems to be the sweet spot for most people.
That gives you 4, 3 or 2 days of rest. This Is crucial for recovery. Sleep is also very important. And I find that a lot of people neglect it.
Aim to get 8 hours of sleep every night. That’s not 8 hours lying in bed. That’s actually 8 hours asleep.
Furthermore, this will help you gain quality weight and will help you fill out. In the right way.
5. Choose A Meal Frequency That Fits Your lifestyle
Although I did allude to smaller meals being better for weight gain. For a lot of people eating 4-6 small meals per day isn’t workable.
So depending on what you prefer. Stick to whatever you find is the most sustainable.
Because as long as you hit your calorie surplus (I showed you how to do in the first step). You’ll gain weight.
It doesn’t matter if you hit that number with 3 meals or 5 meals. Total calories are king.
Frequently Asked Questions On How To Gain Weight Fast For Skinny People
Q: How Long Does It Take To See Results?
A: Well depending on how skinny you currently are. The answer will differ.
If you’re underweight. Then yes you’re starting off at a slight disadvantage. Compared to someone of normal weight.
But that’s okay. It’ll just take you a bit longer. And with enough time and hard work you can gain weight and become less skinny.
If you’re doing it properly you can expect to gain 0.5-1 pound per week.
Q: Does A Fast Metabolism Prevent Me From Putting On Weight? – How To Gain Weight Fast For Skinny People
A: No you’ll just have to eat more total calories than someone with a slower metabolism. Some people need to eat as much as 4000-6000 calories per day to gain 0.5 – 1 pound of weight.
Q: Is It Possible To Gain Weight Without Getting Fat?
A: Everyone who eats more calories than they burn will put on some amount of fat. Most people put on 50% muscle and 50% fat for every pound gained.
So some fat gain is inevitable.
Although you can only build so much muscle in your training journey. And when you get to the intermediate to advanced lifting level.
Which is normally after the first 1-2 years of training. You won’t be able to gain 0.5 pounds of muscle per week.
Otherwise within a few years you’d look like the Incredible Hulk. Which is only possible if you’re on steroids.
Click here to find out your natural muscle building potential.
Q: I Eat Lots Of Food But I Just Can’t Seem To Gain Weight? – How To Gain Weight Fast For Skinny People
A: You’re simply just not eating enough. If you’re tracking your calories and protein on an app like my fitness pal. And your weight is staying the same or decreasing.
Simply add 100-150 calories every week until you’re gaining at a rate of 0.5 – 1 pound per week. You can do it. It just requires trial and error.
Q: Does Gaining More Weight Per Week Mean Gaining More Muscle?
A: No, it doesn’t. This is because the amount of fat you can gain is almost unlimited. Hence why you see some people walking around at more than 400 pounds in weight.
But muscle is different. The amount of muscle you can gain is limited.
Across your whole training journey. Men can expect to gain between 40-50 pounds of muscle. Wheres women can gain half of that.
And that’s why I recommend that you gain no more than one pound per week for males. And no more than half a pound per week for females.
Any more than that and you’ll just be putting on too much fat.
Q: How Can I Gain Weight Fast? – How To Gain Weight Fast For Skinny People
A: If you’re very underweight then you could try GOMAD. This means you drink a gallon of whole milk per day. Which will add an extra 2880 calories onto your daily intake.
The majority of people don’t need to do this and will just end up fat. I know this probably doesn’t need to be said. But don’t do this if you’re lactose intolerant.
Q: What Are The Best Foods And Drinks For Gaining Weight?
A: Foods and drinks that are very high in calories and low in volume.
Fruit juices = 1 cup of orange juice = 110 calories.
Dried fruit= 1 cup of mixed dried fruit = 332 calories.
Whole eggs = 5 eggs = 300 calories and 30 grams of protein.
Meat = 1 8oz steak = 616 calories and 48 grams of protein.
Olive oil= 1 tbs of olive oil = 119 calories.
Bread = 2 slices of bread = 200 calories.
Cheese = 1 x 300 gram pot of cottage cheese = 309 calories. Mix it with some vanilla protein. It tastes just like a dessert.
Yoghurt = Full fat greek yoghurt = 465 calories per 500 grams.
Rice= 100 grams of rice = 320 calories.
Oatmeal= 100 grams of oatmeal = 389 calories.
Pasta = 100 grams of pasta = 335 calories.
Granola bars= 1 bar = 150 calories.
Granola = 100 grams = 459 calories.
Q: How Many Calories Do I Need To Put On Weight?
This answer differs depending on the individual. But if you check out the guides I linked to in the steps on how to gain weight.
You’ll be able to find out how many calories you need to eat to gain weight. Or if you’d like a quick estimate. Do the following calculation. Multiply your body weight by 18-20 calories.
For example, If you’re a 150-pound guy. And you’re moderately active. Multiply 150 by 19 calories, this equals 2850 calories. This should be enough calories to gain weight at the required rate.
If it isn’t. Simply add 100-150 calories per week until you’re gaining 0.5-1 pound per week.
And if you’re very active multiply your bodyweight by 20. And if you’re sedentary multiply your bodyweight by 18.
Generally speaking, the heavier you are the more calories you’ll burn.
Credit for the quick and easy weight gain formula goes to Tom Venuto.
Q: Is It Necessary To Eat Lots Of Protein To Gain Weight?
No, you don’t actually need that much protein to gain weight. 0.82 grams per pound of your body weight should be enough.
Carbs and fats are just as important for gaining weight as protein. Eat enough protein and save your money for buying carbs and fats.
Eating too much protein when you’re trying to gain weight can make weight gain more difficult. This is because protein fills you up. And if you’ve already got a small appetite.
It’s going to be harder to hit your calorie surplus if you’re too full. Anyway, protein is expensive. So don’t eat any more than you need to.
Although, If you struggle to eat that much protein. Read this article on 10 ways you can get more protein in your diet.
Q: Do I Need To Track My Carbs, Fats, And Protein?
A: What I do myself and what I encourage my clients to do is to just track their calories and protein.
It’s much easier this way. Because you’ll realise that if you hit your protein target.
Your carbs and fats will fall into place.
Q: Should I Weigh Myself?
A: Yes you should. It’s the easiest way to know if your gaining weight at the required rate.
Q: How Often Should I Weigh Myself?
A: Every day or at a minimum 3x per week.
Add your 7 weekly weigh-ins and divide that total by 7. This will give you your weekly average weigh-in.
Although If you only have 3 weigh-ins. Add them up and divide them by 3 for a weekly average weigh-in.
For more information on how to use the scale to measure progress. Click here.
Q: Are There Any Good Exercises For Weight Gain?
A: Yes, you want to be getting stronger at the compound exercises. Described in step 3. These Exercises help you use those extra calories you’re eating to gain muscle.
But you must make sure you’re using a full range of motion with those exercises. And trying your best to get stronger at them from week to week.
Q: What Does A Good Day Of Eating Look Like To Gain Weight?
Considering that most males need to eat 2500 calories to maintain their weight. A 10% Calorie surplus would mean eating 2750 calories and we’ll just say this is for a 160-pound male.
So because he weighs 160 pounds he’d need to to eat 131 grams of protein per day plus or minus 5 grams. And we’ll just give him a range of 2650-2850 calories to make things easy.
This is what a full day of eating might look like.
Breakfast – 60 grams of oats cooked with 300ml of whole milk. And with 30 grams of vanilla protein. A 100-gram banana and 15 grams of peanut butter.
Calories = 727 and 47 grams of protein.
Mid morning snack- 1 medium apple = 95 calories.
Lunch – Tuna pasta made with 100 grams of uncooked fusilli pasta. 1 can of tuna in spring water, 1 tbs of full-fat mayonnaise, and 50 grams of sweetcorn.
Calories = 596, protein = 39 grams.
Dinner- 1 fillet of salmon, 300 grams of boiled potatoes, 200 grams of broccoli and 20 grams of ketchup.
Calories = 621, protein = 30 grams.
After dinner snack = 80 grams of oats, 30 gram of vanilla protein, 30 grams of raisins, cooked with 500 ml of whole milk.
Calories = 839, protein = 51.5 grams.
Total daily calories = 2783 calories, protein = 172 grams.
Note: It doesn’t matter that protein is slightly high. Some people with big appetites can eat up to 1.2 grams of protein per pound of their body weight. Or sometimes more. Total calories are king.
Q: If My Parents Have Always Been Skinny, Does That Mean I Will Be?
No, It doesn’t matter. Genetics do play a part in how fast your metabolism is.
But no matter if you’re a skinny person (ectomorph). An (obese person (endomorph). Or someone who puts on muscle easily (a mesomorph).
The law of energy balance doesn’t change. it applies to every single person. So if you eat enough calories you will put on weight, build muscle and become less skinny.
Regardless of your genetics.
Q: How Much Weight Do I Need To Gain?
A: This answer varies per individual. But if you go back to the beginning of this article. You’ll see a maximum and minimum weight that you should aim for.
Alternatively, I’d say go no higher than 15-17.5% body fat. You can check your body fat percentage using this calliper.
I Really Struggle To Eat A Lot Of Food What Am I Supposed To Do?
A: Again it comes down to eating low volume, and high-calorie foods.
But If you struggle to eat the required amount to gain weight. You can eat at your maintenance calorie requirements on the weekend.
This will give you a nice break from eating so much all the time.
To do this reduce your calories by 10% on the weekends.
Note: Although you don’t have to do this. It’s just an option for people with small appetites.
The Bottom Line On How To Gain Weight Fast For Skinny People
The number one thing you should be focusing on to gain weight is a calorie surplus.
Try to eat high calorie, low volume foods so that you can more easily consume calories.
Although it will be easier to get your calories in if you have more frequent lower calorie meals. You don’t have to. Choose a meal frequency that fits your lifestyle.
Above all, If you just make sure that. You eat in a calorie surplus, eat enough protein, lift heavy weights and stay consistent. You’ll put on weight easily.
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Although if there’s anything that you think I could do better.
Or if you want to ask me a question.
Send me an email at contact@henrypaget.com.
What’s the one thing that you can do today to come 1% closer to your goal of gaining weight?
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