How To Gain Weight With A Fast Metabolism
I took a long frustrated glimpse at my Big Mac and chowed down the last bite of it.
It was my third this week, and yet, the numbers on the scale seemed to mock my efforts.
Like many of you, my metabolism is like a sports car — fast and efficient.
I’m always eating, but my weight just doesn’t go up much.
I was a skinny dude 45kg (~100lbs) who people made fun with nicknames like skeleton boy & slenderman.
One day, I woke up & decided I was fed up with being the punchline of jokes, tired of feeling like I was stuck in a body that wouldn’t grow.
So, I went on a research rampage aka intense Google-fu, to learn everything about nutrition, workouts, and metabolism and what I’m doing wrong.
It wasn’t easy, but the dedication paid off!
I managed to gain over 25+kgs (~40 lbs) of quality weight with muscle mass, in a the next 6 months.
With the right strategy, you can defeat the skinny boy syndrome to fuel your gains.
Here’s how:
Step 1. Understanding Your Metabolism
First and foremost, you have to understand your metabolism.
Like playing Counter Strike: you need to know the basics of how each gun works, how each map is laid out and how how to throw different grenades.
Bulking up is no different: Understanding your metabolic workings is key to effectively gaining weight.
Fast Metabolic Rate If you have a fast metabolism, your body burns calories at a faster rate than average.
It’s like wielding a P90 in CS:GO — you’re burning through ammo (calories) rapidly.
This high-speed calorie burn means you need to load up on more food (ammo) just to maintain, let alone gain weight.
Eat Often, Not Just More Think about using the P90 in a fast-paced game. If you use up all the bullets at once, you’re left naked until you reload.
It’s the same with your body. With a fast metabolism, your body uses up food super quickly.
So, eating a lot at once isn’t enough; you need to eat often, akin to reloading your P90 frequently in the game to keep in the action.
Eat smaller meals or snacks throughout the day. This way, your body always has something to use for energy, and you don’t ‘run out of bullets.’
Keep feeding your body regularly to make sure it’s always ready and has what it needs to help you gain weight.
Step 2. Eat The Right Foods At The Right Time
When you constantly refuel your body, you also need to keep refuelling your body with the right kind of foods.
It’s not just about quantity; it’s about quality.
Aim for nutrient densed foods:
Go for foods that pack a lot of calories and are also rich in nutrients.
We’re talking about avocados, nuts, lean meats, whole grains, and dairy.
These foods are like the high quality bullets for your P90 — they do more damage to your body (in a good way).
Sneak in those few extra calories:
Find ways to sneak in extra calories without bulking up the volume of your food too much.
- Add a tablespoon of peanut butter to your shake
- Drizzle more olive oil your chicken
- Drink coconut milk instead of normal milk
- Add honey to your drink
- Eat an extra banan before your workout
These cheeky ways are quick & dirty to add in that bit that will compound in the end.
Avoid Unhealthy Bingeing:
It’s tempting to just eat a lot of fast food for quick calories, but that’s like using low-quality ammo in your P90.
It might do the job temporarily, but it’s not effective in the long run.
Focus on healthy, high-calorie foods that fuel your body and support muscle growth.
Healthy Snacking:
Keep healthy, high-calorie snacks on hand. Nuts, cheese, and dried fruits are great options.
They’re like the quick reloads in your game — easy to consume, yet packed with energy.
Beef jerky and tuna are my favourite, but people around you will hate you.
Step 3: Tailoring Your Workout Routine
Now you know when to reload, and what to reload your gun with.
It’s time to focus on sculpting that physique.
Not all exercises are created equal:
Consider reducing frequency on cardio activities that can burn excess calories.
Focus on weightlifting with heavier weights. Doing sessions with higher weight and lower reps.
Heavier weights challenge your muscles and encourage growth, while reduced cardio ensures you’re not burning through your hard-earned calories.
Don’t skip cardio entirely though.
Form Over Function:
However, don’t go too heavy because you’ve probably heard this before… but you’re doing it wrong.
When lifting those heavier weights, it’s easy to swing and use momentum, so make sure to prioritise proper form and technique.
Avoid ego lifting and focus on the basics.
Fear not the man who practiced shooting 1000 guns 1 time, but fear the man who practiced shooting 1 gun 1000 times
Tim Wong
Master the basics, focus on compound movements to build up a solid base. Then you’ll see your weight shoot up exponentially.
Stop doing bicep curls everyday and try some squats.
Consistency Is Key
Gaining weight and building muscle is a marathon, not a sprint.
Don’t going all out in one session; it’s about steadily increasing the intensity of your workouts over time.
It tires your body out and in turns burns more calories.
You’re here to gain muscle, not lose gains.
Progressively increase your weights rather than skipping specific dumbbells.
Conclusion
Congratulations. If you followed all these steps and be patient, you’ll see effective results in no time.
Be practical because it’s not going to be a quick & easy journey but the results are worthwhile.
If you want to take it a level up, start tracking your calories.
I started to understand the foods I eat and in turn consume the right foods at the right time with even better efficiency.
I created this app Calorieasy that helps you track your calories in seconds with AI.
Use it and feel the difference, simply snap a photo and viola.
Don’t take my word for it though, try it out on your own.
But most importantly, keep consistent with all 3 steps above and I guarantee you’ll see formidable results within the next 4–6 months.
If I did, you can too.
Tim Wong