Can you Workout and Gain Weight?
This may seem like a really strange question to be asking, but it is a question that we get asked quite often. The simple answer to this question is "Yes, you can" – and we will explain how.
If you work out and try to achieve the body goals like many of us do (most likely building muscle and getting stronger) then there is at least a chance that your weight stays the same or even increases slightly. 
This might frustrate those who are trying to burn fat as well as build muscle simultaneously, as they may not necessarily progress towards their ultimate goal(s).
This article aims to give some insight into why this happens and what could be done about it if it does indeed happen to you.
Firstly let's look at what actually happens when we exercise
In order to gain weight, you have to eat more calories than your body burns
Now, we've known this for many years, but what happens in the body when we exercise?
The most obvious thing that people think of is something called "the afterburn". This is the increase in energy expenditure over and above our resting values. There are two types of afterburn:
Excess post-exercise oxygen consumption (EPOC)
The metabolic cost, sometimes called excess post-exercise oxygen consumption (EPOC), is associated with putting the body back in its normal state after intense exercise has stopped.
EPOC is a measurability factor for how intense your workout was and you can think of it as being representative of an increased rate of calorie burning compared to if you had just rested quietly. The more fit you are, the higher the EPOC value you will have.
Exercise activity thermogenesis (EAT)
Exercise activity thermogenesis (or EAT for short), is a measurability factor that tells us how many calories you burn while performing a workout, irrespective of EPOC.
A high value means that you are burning more energy even when exercising at rest. This is something we all know, but what does it actually mean?
The idea behind this effect is that the body has to work harder at re-balancing itself after exercise and doing so requires energy.
For example:
A 200lb man jogs for one hour at 5mph burns approximately 388kcal per hour in total
To break this down further: Approximately 12% of these 388kcal are attributed to EPOC
The remaining 388-12 = 376kcal are attributed to EAT
In this instance, the man would have burned 376kcal in one hour just from running. This is a good example of how EAT can be greater than EPOC.
What is important to understand here is that EPOC and EAT are two separate measurements and they don't always add up to the total calorie burn. In fact, as we stated earlier, for many people EPOC may not even be detectable.
So what does this mean for weight gain?
Now that we know a bit more about what happens when we exercise, let's look at how this relates to weight gain.
As we said earlier, in order to gain weight, you have to eat more calories than your body burns.
If you are working out and trying to achieve the body goals like many of us do (most likely building muscle and getting stronger) then there is at least a chance that your weight stays the same or even increases slightly.
This happens because when we exercise, our bodies naturally increase their metabolic rates.
This means that we burn more calories at rest and so even if we are eating the same amount as before, we may still gain weight.
Now obviously this isn't always going to be the case. Some people may find that they lose weight when they start working out, but this is most likely due to them losing fat while gaining muscle.
Either way, if you're working out and not seeing the results you want, it is worth considering that your metabolism may have increased as a result.
So what can be done about it?
If you are finding that you are working out and not gaining weight, there are a few things that you can do:
1) Track your calorie intake and make sure that you are eating more than you are burning. This is obviously easier said than done, but with a bit of effort, it can be done. There are plenty of online tools and apps that can help with this.
2) Try to focus on strength training rather than cardio. Strength training is essential for building muscle and since muscle burns more calories than fat, this can help to increase your metabolic rate.
3) Make sure that you are getting enough protein. Protein is essential for muscle growth and repair and so including it in your diet can help to maximize your results.
4) Consider taking a weight gain supplement. There are plenty of supplements on the market that are designed to help with weight gain and they can be a great way to make sure that you are getting the right nutrients.
At the end of the day, there is no simple answer when it comes to whether or not you can work out and gain weight.
It depends on a lot of different factors, including your metabolism, how active you currently are, and how hard you are working out.
But if you are dedicated and follow some of the steps above, you will surely see results.
Weight Training to Increase Weight
If you want to increase your weight, you will need to put on muscle. Muscle is denser than fat and takes up less space on the body.
This means that even if you don't see a dramatic change in your weight, you may notice that your clothes are starting to fit better.
This can be done through a combination of diet and exercise. Diet is obviously important, but it is also essential to make sure that you are getting enough protein.
Protein is essential for muscle growth and repair, so including it in your diet can help maximize your results.
Weight training is also essential for building muscle. When you lift weights, you are actually breaking down the muscle fibers. It is during the recovery process that the muscles grow and become stronger.
So if you want to increase your weight, but don't want to gain fat in the process, make sure that you are eating a healthy balanced diet and doing some form of exercise on a regular basis.
Train hard and focus on strength training rather than cardio.
Strength training is essential for building muscle and since muscle burns more calories than fat, this can help to increase your metabolic rate.
Include protein in your diet and do some form of weight training on most days of the week. And regardless of whether or not it leads to an increase in weight, remember that exercise is essential for a healthy lifestyle.
You will feel better about yourself and have more energy when you work out regularly. The human body was meant to move and so any form of exercise that you can do is beneficial.
Sleep is Important
While sleep does not technically exercise, it is important for overall health and well-being.
It is during sleep that the body repairs and rebuilds muscle tissue. This is especially important if you are trying to increase your weight through strength training.
If you are not getting enough sleep, you may find it difficult to put on muscle mass. So make sure that you are getting at least 8 hours of sleep per night.
How Can I Gain Weight Fast!
We're not really a fan of trying to gain weight too fast. It usually means consuming a lot of different foods that are generally high in fat and sugar.
In terms of trying to gain weight, it can also be a time when people start eating too many carbs, which mostly turns into fat on the body.
There are so many different types of diets you can follow in order to gain weight fast. However, what we have found is that they don't work for most people.
There's a reason why these specific diets were designed, but it doesn't mean they're going to work for you or your cause.
So if you want to gain weight fast then try out one of the following:
Clean Bulking
Clean bulking is where you consume healthy foods at regular intervals throughout the day while building up adequate muscle mass with both strength training exercises.
Just make sure that you are doing your research before purchasing any supplement and consult with a doctor if you have any concerns.
Eat more frequently
When you're underweight, you may feel full faster and have a harder time eating large meals.
This is because your stomach may not be used to eating such a large quantity of food at one time.
Try to break up your meals into smaller portions and eat more frequently throughout the day.
This will help your body get used to eating larger quantities of food and will also help to keep your metabolism running high.
Include nutrient-rich foods
If you want to gain weight, it's important that you are consuming enough calories, as well as the right types of nutrients.
This means including plenty of fruits, vegetables, whole grains, and lean protein in your diet.
So if you're struggling to gain weight, make sure that you are taking the time to cook healthy meals for yourself.
Try smoothies and shakes
Smoothies and shakes can make a great snack or meal replacement for someone who has a hard time eating enough.
You can add any type of protein powder, peanut butter, and even fruits and vegetables to give it more flavor.
Increase your calorie intake
It's not always easy to get the required amount of calories each day when you're underweight. However, certain types of foods contain more calories than others.
Try adding an additional healthy food source rich in fats and carbs such as avocados, nuts, or dried fruit to your meals in order to increase your overall calorie intake for the day.
Stay hydrated
Water is essential for so many different bodily functions and staying hydrated can also help you feel fuller faster whether you're trying to lose weight or gain weight.
Try drinking 16 ounces of water prior to each meal in order to help you feel more satiated throughout the day.
You can also drink 8-10 glasses of water per day in addition to any other beverages you may consume on a daily basis.
If you're struggling with how to gain weight, then try taking some time out of your schedule and cooking meals for yourself using healthy ingredients.
It's important that you give your body the nutrition it needs in order for it to operate at its peak level.
This will make it easier for you to focus on eating right and exercising more frequently - two of the most important factors when trying to gain weight fast!
Wrapping Up
In conclusion, there is no easy answer when it comes to whether or not you can work out and gain weight.
It depends on a lot of different factors, including your metabolism, how active you currently are, and how hard you are working out.
But if you are dedicated and follow some of the steps above, you will surely see results in no time!
The points in this article are mere suggestions and we would always recommend that you seek medical advice before attempting any drastic diet changes.
Do you have a method that helps you gain weight fast?
We'd love to hear about it - leave us a comment below.
