Achieving a healthy weight and a sculpted physique is a common goal, but for some, the challenge lies in building muscle mass and adding weight. This can be particularly irritating and frustrating for individuals with a naturally lean body type. If you're looking to gain weight in a healthy way, you might be wondering, "Exercise to gain weight - is that even a thing?" The answer is yes! Strategic exercise, combined with a proper diet, can be a powerful tool for weight gain.
This blog cuts through the confusion surrounding weight gain exercises. We'll explore effective weight gain exercise for beginners and address common concerns exercise to get fat for females. Forget the unrealistic promises of exercise to get fat in 1 week. We'll focus on sustainable and healthy approaches for exercise to get fat in a healthy way.
Whether you're searching for exercise to get fat at home or gym-based routines, we've got you covered. With the information from this blog, you will be able to design a customized exercise program that will help you gain muscle mass and get the body you want. We'll explore exercises made especially to target various muscle groups, guaranteeing a sculpted and balanced build—even for those with a slim body type. Continue reading!
Table Of Contents
1. Which Exercise Is Best For Fat Gain?
2. Beginner’s Exercise To Get Fat At Home
3. How To Gain Fat Fast?
4. How To Gain 7 Kg In 7 Days?
5. Expert’s Advice
6. The Final Say
7. FAQs
8. References
Which Exercise Is Best For Fat Gain?
Here are the best exercises to get fat and achieve healthy weight gain:
1. Squats
Squats are one of the most effective exercises to get fat. This exercise is essential for strength-building and toning lower body muscles. It also helps build core strength. This exercise helps build muscle in your legs and buttocks. Squats target your abdominal muscles, hamstrings, glutes, calves, and quadriceps.
Instructions | Things To Keep In Mind |
Keep your feet shoulder-width apart. Push your hips back (imagine you are sitting on an invisible chair). Lower your body as much as possible and return to the starting position in the opposite direction. Repeat the exercise. | Don't bend your knees when squatting. Avoid bending over during squats and keep your back straight.
|
2. Push-ups
Push-ups are ideal for building upper body and core strength and are a challenging but effective exercise to get fat. They work the abdominal muscles, chest, shoulders, triceps, and wing muscles under the armpits.
Instructions | Things To Keep In Mind |
Stand on the floor with your hands slightly wider than shoulder-width apart. Slowly push your body toward the floor until your arms are fully extended. Press your body closer to the floor until your chest almost touches the ground. Return to starting position. Repeat the exercise. | Do not attempt push-ups if you have a severe shoulder injury. People tend to touch the ground with their noses rather than their chests. During push-ups, you should tense your core and tighten your buttocks. |
3. Bench Dips
Bench dips are a simple but helpful exercise for gaining weight. They primarily target the triceps and focus on the chest and front of the shoulders. You will need an elevated surface for this exercise.
Instructions | Things To Keep In Mind |
You will need a bench for this exercise. Hold the end of the bench with your palms. Your palms should face down, and your fingertips should point towards the ground. Extend your legs forward and bend your back perpendicular to your torso. Bend your elbows 90 degrees and press down to lower your glutes. Straighten your arms and lift your body back to the starting position. Repeat the same process. | Be sure to keep your body steady while doing push-ups. Otherwise, you may lose control of your body and suffer injury. This entire exercise depends on the position of your elbows.
|
Tip: You can try variations such as adding weight to your knees or doing push-ups.
4. Lunge
Like squats, lunges help build your lower body. This helps tone your thigh and thigh muscles. This excellent exercise targets your hamstrings, abdominals, glutes, quads, calves, and back muscles to help you gain weight.
Instructions | Things To Keep In Mind |
Stand up straight. Step forward until one leg is at a 90-degree angle. Bring down your body until your thighs are parallel to the ground. Push back to return to the starting position. Do the same process for the other leg. Repeat the exercise, alternating each leg. | Maintain balance throughout your body and avoid leaning too much. Start with no weight and add more weight on each side as you become comfortable. You can try walking lunges or add weights.
|
Also Read: Try 25 Variations Of Squat Workouts With Weights And Know Its Benefits!
5. Crunches
Although crunches are generally thought to help you lose belly fat, crunches can also help strengthen your core strength and help you gain weight. Doing these exercises will help you get a perfect stomach. Crunches work all abdominal muscles, but primarily the abdominals and obliques.
Instructions | Things To Keep In Mind |
Lie down on your back. Bend your knees and place your hands under your head. Inhale and tighten your abs. Lift your upper body while exhaling and relaxing your head and neck. Inhale and come back to the starting position. Repeat the same exercise. | Start slowly, and don't make quick jerks. Doing so may result in injury. Avoid pulling your head when lifting your body. If you feel any discomfort in your lower back, stop exercising. |
6. Glute Kickback
Glute kickbacks primarily benefit the gluteal muscles. It also strengthens your hamstrings and strengthens your glutes. This is an excellent exercise for gaining weight. As celebrity trainer Sarah Lewis explains, Glute kickbacks are beneficial because they engage three muscles simultaneously: the core, glutes, and lower back.
Instructions | Things To Keep In Mind |
Kneel with your hands in a push-up position. Slowly lift one leg until your hamstrings are in line with your back. Squeeze your hips during the movement and hold for one second when fully extended. Return to the starting position and do the same with the other leg. | Do not try this exercise if you have back pain. Keep your back straight; don't bend.
|
Beginner’s Exercise To Get Fat At Home
Here is some beginner’s exercise to get fat:
1. Triceps Push-Up
Tricep push-ups do wonders when you want to gain weight. They are incredibly versatile. You can do it at the gym, home, or office. A recent study found that triceps exercises can help you gain up to 2kgs of muscle in 8 weeks. But how does it work? Lowering your body effectively provides your triceps with a very intense workout. This results in muscle growth and development, leading to weight gain. It is also an effective weight gain exercise for beginners.
How To Do It?
- Take a plank position, with your body in a straight line from your head to your heels and your hands directly beneath your shoulders.
- Bending your elbows to keep them close to your sides can help you lower your body and engage your core.
- Drop your torso until it almost touches the floor, then raise yourself back up to the beginning position while spreading your arms fully.
- Continue for the required number of repetitions, paying close attention to maintain your body's stability and your triceps' engagement throughout the exercise.
2. Deadlift
Some people believe that lifting heavy weights can build muscle mass, but this is not necessarily true. One of the best exercises for building muscle mass is deadlift. This exercise works for all the major muscle groups in your body, making it an excellent choice for those looking to build muscle mass. Deadlifts are also a great exercise for improving overall strength and power. If you want to build lean muscle mass, add deadlifts to your exercise routine. It is a significant exercise to get fat fast.
How To Do It?
- With a barbell on the ground in front of you and your feet shoulder-width apart, gently point your toes outward.
- Grip the barbell with both hands slightly outside of your knees as you lower your body by bending at the hips and knees while maintaining a straight back and an erect chest.
- Lift the barbell off the ground while maintaining it near your body to help you stand up straight by using your core and your heels to propel forward.
- Squeeze your glutes at the top of the movement, then slowly lower the barbell back to the ground with control.
- Repeat for the desired number of repetitions, ensuring proper form and alignment throughout the exercise.
3. Burpees
Burpees helps you gain weight faster. You can do it anywhere, and no equipment is required. It's also one of the most effective exercises for building muscle mass. Burpees help with every muscle group in your body, helping you build strength and endurance. Plus, it's a great cardio workout. The only downside is that it's complicated. But if you're looking for a challenge, burpees are the exercise for you. So, next time you want to bulk up, try burpees. It could be the key to your success.
How To Do It?
- Start with your feet shoulder-width apart while standing.
- Jump your feet back into a plank posture after squatting down and placing your hands on the floor in front of you.
- Lower your body to the ground, then push yourself back up to the plank position to complete a push-up.
- Reposition your feet so that you are in a squat, then leap skyward with great force, stretching your arms overhead.
- To start the next exercise, gently land and instantly lower yourself back into the squat posture.
- Continue for the required number of times, paying close attention to your form and moving quickly and fluidly at all times.
4. Dumbbell Overhead Press
The overhead press is one of the main exercises for gaining weight. This compound exercise targets the shoulders, triceps, and upper chest. It can be performed using dumbbells, barbells, or kettlebells. The key to achieving the overhead press is maintaining a strict posture. The overhead press is known for building muscle mass in your shoulders and upper body.
How To Do It?
- Stand with your feet shoulder-width apart and keep your weight at shoulder height.
- Press the weight overhead, keeping your core tight and your elbows close to your ears.
- Bring down the weight to your shoulder height and repeat.
5. Bench Press
If you want to build muscle, the bench press is one of the best exercises. This classic exercise works your chest, shoulders, and triceps. It is a great exercise for building strength and muscle mass. The bench press is safe when done correctly, making it a good choice for beginners.
How To Do It?
- Lie on a flat bench and hold a barbell shoulder distance apart. Lower the barbell to your chest and return it to the starting position.
- During the exercise, lean against the bench and keep your elbows close to your sides.
- Start with light weights and increase the weight you lift as you get stronger.
- Remember: slow and steady progress is essential when building muscle mass.
6. Banded Side Steps
Striped side steps are a good option if you want to build muscle. This exercise is a great way to tone your quadriceps, glutes, and inner and outer thighs. The added resistance of the bands also helps build muscle fibres faster.
How To Do It?
- To perform side steps with a band, start by placing the band around your ankles and stand with your feet shoulder-width apart.
- Take a compound step to the right using your right foot while your left leg should be straight.
- Then press into your right heel and return to the starting position.
- Repeat this movement 10 to 12 times before switching sides.
- Always warm-up and do stretch exercises for whole body before you start working out.
How To Gain Fat Fast?
Gaining fat fast is not a sustainable approach. Instead, your goal should be to gain weight healthily rather than simply overeating junk food. Here's what you need to do to gain fat fast the healthy way along with the exercise to get fat that you are indulging in.
1. Eat Healthy Carbohydrates And Fats
Eating a diet high in carbohydrates and fat is one of the best ways to gain weight healthily. Carbohydrates provide energy, but healthy fats are high in calories. Together, they gradually increase their body weight. Healthy sources of carbohydrates and fat are:
- Rice
- Whole grain products
- Full-fat yoghurt
- Oats
- Cheese
- Avocado
- Coconut oil
- Whole eggs
- Pumpkin and sunflower seeds
2. Consume More Calories
In theory, consuming an extra 500 calories daily would increase your weight by half a pound within a week. Therefore, eat high-calorie and nutritious foods in the form of large meals and snacks throughout the day. You can increase your intake or eat smaller meals more frequently throughout the day. Avoid eating empty calories that provide no nutrition. You can load up on calories by adding nuts, seeds, and cheese. Here are some additional snack options to help you increase your calorie intake:
- Hummus with whole-grain crackers
- Avocado toast
- Protein smoothie
- Bread with nut butter of your choice (peanut, almond, cashew or walnut butter)
- Yogurt Parfait
- Cereal bar
- Muesli with fruit
- Oatmeal with mixed nuts
- Boiled Eggs with Toast
Also Read: Top 10 Energy Boosting Foods And 5 Best Health Drinks To Fuel Up Your Workouts!
3. Eat A Lot Of Protein
Are you curious about how to gain weight at home? Then your answer is to eat more protein. It is the most essential nutrient needed for weight gain. Muscles are made up mostly of protein, so consuming enough protein can help you gain healthy muscle mass instead of fat. The ideal protein intake for underweight people is 1.5 to 2.2 grams per kilogram. Studies show that most additional calories are stored in your muscles when you eat a high-protein diet. Some foods rich in protein include:
- Fatty fish
- Red meat
- Whole eggs
- Whole grain products
- Nuts and seeds
- Legumes and legumes
- Dairy
- Whey protein powder (mainly used when engaging in high-intensity exercise)
4. Improve Physical Fitness
Indulging in physical activities, be it gym or a sport as it helps to increase physical strength and prevent excess calories from becoming fat. To build muscle mass, go to the gym at least 4-5 times weekly. Instead of spending much time doing cardio, focus primarily on strength training.
5. Stay Hydrated
Drinking water is synonymous with weight loss as it helps reduce food intake. Therefore, avoid drinking water before or during meals, as this will make you feel full. Drinking water won't help you gain weight, but it will help prevent dehydration and remove toxins from your body. You can include protein shakes to stay hydrated and gain a healthy weight.
How To Gain 7 Kg In 7 Days?
Here are some tips for gaining healthy fat in 7 days apart from doing exercise to get fat:
1. Eat High-Calorie Foods
To gain weight healthily, eat high-calorie, nutrient-dense foods like bananas, avocados, and whole milk. It would help if you ate a high-calorie diet to gain weight appropriate for your constitution.
2. Eat Foods Containing Carbohydrates
Incorporating nutrient-dense components of carbohydrates such as bananas, potatoes, sweet potatoes, red or brown rice, whole grains, and fruit into your diet can help you increase your weight safely and healthily. To get the nutrients your body needs to function efficiently, include good-quality carbohydrates in every meal.
3. High-Protein Foods
Protein is the building block of our muscles. To gain weight and build muscle, consume at least 1.5 to 2 grams of protein per kilogram of body weight. Lean protein rich foods like chicken breast, nuts, lentils, beans, fish, eggs, and milk can help you gain weight effectively.
4. Reduce Stress
Stress causes some people to lose their appetite while others gain it. It impacts your mental and physical health negatively. Reduce Stress through meditation, breathing, listening to music, relaxation, hot showers, and activity.
5. Strength Training
The goal is to gain muscle mass, not fat mass. Therefore, it is essential to exercise and do strength training at least 2 to 4 times a week. You can incorporate exercises to get fat like push-ups, lunges, and squats into your daily routine.
6. Get Enough Sleep
A good night's sleep can benefit your health. About eight hours of sound sleep helps you maintain muscle mass and stay in shape.
7. Take Supplements For Fat Gain
You can also use supplements like creatine monohydrate to gain weight naturally. You only need to consume 3-5g per day. However, maximising your muscle reserves may take 3 to 4 weeks. It is best to consult a naturopathic doctor before starting any weight gain supplement.
8. Eat 3 To 5 Times A Day
Eating three or more servings daily makes it easier to increase your calorie intake. Snacking between meals can also help. It is an effective way other than exercise to gain weight at home.
9. Get Help Where You Need It
Health and fitness experts provide motivation and advice on developing a diet and exercise plan to maintain healthy weight gain. Likewise, a registered dietitian can provide you with a meal plan that can help you increase your calorie intake. Additionally, it may help a person gain weight safely.
10. Monitor And Adapt
Keep a food diary and track your progress to consistently meet your calorie and nutritional needs. Incorporate a healthy diet and exercise routine based on your body's response and changing goals into your daily routine.
Expert’s Advice
To get the best benefits of exercise in fat gain. First, make sure you're eating enough calories. Because you need a calorie surplus to gain weight, not eating enough can lead to weight loss and even worsening health, no matter how hard you exercise. Then, focus on compound exercises that work for multiple muscle groups. Make sure to include exercises like squats, deadlifts, and presses in your daily routine, as these are the most significant ways to build muscle. Lastly, remember to give your muscles time to recover.
Health Expert
Lavina Chauhan
The Final Say
Your unique goals and aspirations determine your weight gain journey. Consistency and determination are your allies, as is the understanding that progress is not always linear. People trying to gain fat should eat a balanced diet, do strength training, and get enough exercise. Celebrate small victories like weight training, exercise success, and sticking to a diet plan.
FAQs
1. Mention some exercise to get fat for females.
Here are some exercises to get fat for females:
- Crunches
- Pullups
- Squats
- Lunges
- Bench dips
- Glute kickback
2. What is the most effective exercise to get fat in 1 week?
Exercising alone is not enough to gain weight in 1 week. Exercising in combination with eating healthy carbs and fats, eating multiple times a day, etc. are some ways to get fat in 1 week.
3. What is the common exercise to get fat for lean guys?
Here are some exercises to gain weight healthily:
- Overhead press
- Bench press
- Lunges
- Squats
- Push-ups
4. How to exercise to get fat in a healthy way?
You must do weight training at least 3-4 times a week. You can increase your weight eventually to gain weight. In combination with this, you must bulk up on carbs and healthy fats and set target sustainable weight gain goals.
References
- https://awtsuprints.com/blogs/fitness/best-exercises-on-how-to-gain-weight
- https://www.stylecraze.com/articles/amazing-home-remedies-for-weight-gain/
- https://grantmma.ca/how-to-workout-at-home-to-gain-weight/
- https://www.geneticnutrition.in/blogs/genetic-life/diet-plan-and-home-exercises-for-weight-gain
- https://www.medicalnewstoday.com/articles/321982#outlook
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
