Why can't you gain weight?

Now here's a question that doesn't surface in the public mind too often. Most people are concerned with losing weight far more often than they are with gaining it. I wouldn't go so far to say this is sad, but what a world it would be if more folks had issues gaining weight than losing it.

Anyhow, rant complete. How do you go about gaining weight?

Firstly, let's recall two key points that have been discussed in several Instagram posts and a handful of blog posts.

1. Energy Balance.

Revisiting our 10th grade biology class we "should" remember that there is three tiers to energy balance. A negative balance (Deficit), Neutral (Maintenance), and positive (Surplus). Applying these principles to weight gain. is the same as which we would apply to a system or better yet the reciprocal of our intended energy transfer, weight loss.

So if a negative energy balance = energy expended > energy consumed = weight loss

and a neutral energy balance = energy expended = energy consumed = Weight management

then a positive energy balance = energy expended < energy consumed = weight gain.

1+1=2 any time 1 is > 1 ;) (Don't look into it too much aha)

So take away? When you eat in a caloric surplus (more food energy then food energy burnt) you will gain weight. How much, how often, macro breakdown etc. ? Is a topic for another day. However, how to go about it effectively is key point numero dos.

2. Sustainability

The only approach, and I say that with conviction, to weight gain or fat loss you should take is a sustainable one. Even professional bodybuilders take months to cut down on body-fat. Equally so they take sometimes 6-12 months to slowly add weight as well.

When changing our internal metabolic conditions to that of one that is above or below our physiological maintenance it must be calculated and specific to our targeted goal. Taking a step by step approach to properly add enough energy to your system to incrementally increase muscle mass without adding too much fat mass is integral.

Add too much too fast and you'll gain fat.

Couple a proper program of resistance training with small increases of calories over several months and you'll gain muscle mass.

There is always two avenues to take when gaining/losing weight. The waterfall or the lazy river.

Waterfall:

Pros:

- Fast results

Cons:

- Unsustainable

- Potentially unhealthy

- Unsustainable

- Difficult

- Screws up your hormones

- Unsustainable

Lazy river:

Pros:

- Easy on the bodies biome

- Positive weight gain (muscle > Fat)

- Hormones stay in tact

- Sustainable

Cons:

- Takes a bit longer

- Accuracy and consistency are key (Not a con for those who really want to make things happen for themselves ;))

Take aways?

1. Eat in a moderate caloric surplus

2. Track changes

3. sustainable thinking = sustainable eating

4. Proper resistance program

5. Be patient

In whichever light you read this just know the importance of energy balance and taking a sustainable approach. Health and longevity > immediate results.

Will you really care how much you weighed on November 18th 2020 in ten years or will you be happy you chose a sustainable approach because you are super healthy, fit, and happy.

Think about it!

"Progression is built through consistency and tested by passion"

JB