Most of the time, I talk about various tips to help you manage or lose weight. Since there have been many questions on how to gain weight, following are some 10 simple but important tips.

  1. Eat more! Weight gain can’t happen from thin air. Your body needs a calorie surplus in order to store additional calories. Rule of thumb: 7700 calories equal 1kg of body fat.
  2. Weight training is a must. Afterall, you dont want to merely gain fat. Weight training acts as a catalyst – making the body actually wanting to grow.
  3. Don’t Skip Meals! In your attempt to consume additional calories, every meal counts. The last thing you need to your body tapping into your reserves (weight loss!)
  4. Forget about fat for now. If you are looking for weight gain, you have to except that you will gain some fat as well. Don’t worry about it. Gain weight and size first and lose the fat later.
  5. Lift heavy? Well yeah. You need to push your muscles in order to force them adapt. But, never neglect form, intensity and at time lifting moderate weights can instill new growth as well.
  6. Supplements? Well supplements help as long as you are taking care of your nutrition and exercise programs. Without nutrition or exercise, don’t waste your money on em. I personally would look at whey proteins or gainers, creatine and glutamine.
  7. Beef up on proteins! Protein are the building blocks of muscles. Make sure you have a decent serving of protein in every meal! Rule of thumb: Consume about 1g of protein for very pound you weigh.
  8. Get your snacks! or in-between meals. Make sure you consume balanced snacks in between your main meals. If you are working, whey protein supplements, meal replacement bars make practical snacks. Milk or soy works as well. Again don’t skip meals!
  9. Consistency! Just like losing weight, gaining weight is about consistency for the long term. A decent diet plan, exercise and yeah supplements should be continued for the long term. If not, all the weight you have gained will …. err … melt away.
  10. eBook. Get my How to Gain 5kg in 10 Weeks eBook for detailed info on how to gain weight the right way.

Want to gain weight or starting weight training? Meet Kevin for a personal 1:1 session.

Kevin Zahri

I am a US certified personal trainer and nutritionist with over 12 years experience. Over the years, I have published over 10 books, written for Men's Health, other fitness and lifestyle magazines, hosted TV shows and appeared on various TV shows, programs and magazines. I am also an avid corporate wellness speaker and web entrepreneur.

More about me here or follow me on Facebook or Twitter.

View all posts
  • Jake

    I’ve got a tip to share;

    My old man he’s been a smoker for more than 30 years which i’m HIGHLY against. He have been trying to gain weight for the past 20 years and he haven’t even moved a kilo. He is currently underweight and very skinny =)

    My physician did mentioned that if he wish to gain weight, he’d have to quit smoking. Smoking can destroy your appetite and constrict nutrition that feeds your body.

    As for those who wish to weight gain and are smoker it is best to seek consultation from your local Physician, Nutritionist or even Personal Trainers on idea’s how to maximize your potential for Weight Gaining.

  • @jake – yeah a lot of it is psychological as those who quit smoking will turn to food in order to satifsy that “i need to have something in my mouth” and “what to do when not smoking” feeling.

  • Munk_Son

    I eat a lot but also ‘throw’ a lot la’s like 1:1 input and output respectively.. memang takkan naik berat badan…

    p/s: kevin ada problem ke dengan server..? 2 minggu tak boleh masuk website ni… schade

  • @Munk_son – no problem on my side … anyone else experiencing similar problems?

  • azrulridzwan

    I seriously need to gain some weight. My issue is with discipline and appetite. Easy to say “eat eat and eat”. The problem with me is i dont (or maybe kurang) have the appetite.

    I need some tips. I need a solution. Im 25, my height is about 5’5′ but im less that 50 kg. And i look like a skeleton working around.

  • hizammi

    hola bro..nk tnye,camne nk gne creatin and wat is it..slalu nmpk creatin dlm botol kcik kt farmasi

  • Do u mean by rely heavy? or abit heavy?

  • lina

    halo kevin.. i nak tambahkan berat badan boleh tak bagi i tips yg berkesan untuk i dptkan berat badan yg ideal.. tinggi 5’5 sekarang berat i cuma 47kg. pls i need your advice

  • gnar

    hai bro!im a thin man.but have a muscle.i like to gain my weight and take suplmnt. its 21stcentury(protien+ colstrum).adakah ok?berat=61 tinggi 176m

  • june

    hai kevin! i have work out to gain my weight, but fail even i eat alot and many times. My weight : 37kg, height : 160cm. Could you please help me…. Thank you….

  • hizammi

    hi nak tanye ok x kalo sy amik anabol or side effect x

  • @lina -you should check out my eBook – 24 Questions …. di situ ada tips2 weight gain.

    @ gnar – you still perlukan weight training yg berkualiti

    @june … you have to eat … working out alone doesnt help. why not see me for personal consultation?

    @hizammi … anabolic just means “a state that promotes muscles growth” …. but if you are talking about anabolic steroids, YES there are side effects and I would advice you NOT to take them.

  • hasan

    Hi kevin,

    fyi my w/56 & my h/172.consistent since 2002.
    once i eat a lot,but only my stomach start to grow.
    to make things easy,i want try again but with dicipline
    and with a right way.can u advise me what type of food and my breakfast normally consist of nasi goreng that load like lunch time together with lunch normally fish,rice and sayur.and of coz at i start lapar again,if i eat meals like mee hoon,r mee other than nasi at evening.i need to eat again at nite of coz a meal that have nasi.if i stay at nite ya surely i need to eat something.just like my stomach must keep continuously refill.sadly nothing happens for the past 7 yr.

  • son

    i love to eat!! still, i dont gain weight ;(.. is it effective if i eat and then sleep?

  • tengkuisma

    hello kevin…macam mana nak kekal kan berat badan supaya tak naik dan tak turun….

    • senang … you have to belajar manage your kalori intake vs output :)

  • faizal

    its pass threeYEARS AGO.i still cannot gain weigth. sometimes, feel give up…. i eat a lot everyday. and i play futbal/ futsal everyday.. but shy my weight is so `arrogant`…

    • Hello faisal.Eating alone will not help u gain weight. U need yes food but must also include weight training. Otherwise, ur effortd r sia2.If u r looking for a detailed guide, check out my how to gain 5kg in 10 weeks ebook at regards,Kevin Zahri

  • neealofa

    holla kevin..
    how abt genetics fact..?my weight arnd 40kg n h 153..
    boleh ke gemuk kalau mmg da genetic kurus..

  • shikin

    hai kevin! i have work out to gain my weight, but fail even i eat a lot and many times. My weight : 34kg, height : 157cm. Could you please help me…. Thank you…. :)

    • Hello Shkin,Since you are an ectomorph, yeah you need enough calories, weight training and maybe supplements to help you gain weight/muscle mass.To help individuals like yourself, I have written a detailed step by step eBook called “How to gain 5kg in 10 weeks” or the malay version “Panduan Menambah 5kg Dalam 10 Minggu”. I would encourage you to check it out here – <a href="<br />Let me know if you hv any questions.To gain weight you MUST not only work out but create a calorie surplus as well. I