Want to gain weight quick?

If you're tired of struggling to gain weight, you're in the right place.

Sometimes it's challenging to consume ample amounts of the right foods to maintain or gain weight, build muscle, speed-up recovery, boost your immune system, and maintain an adequate energy level.

And even though the process of learning how to gain healthy weight can be confusing for some. It doesn't need to be super complicated.

That's why today we're going to ditch the "bro-science" and  simplify your health goals by focusing on the health habits that are going to make a notable difference on your journey to gain weight.

Yup, I'm talking the kind where your friends, co-workers, family, and even some of your haters start to ask questions.

So...

Are You Even Underweight? Let's Find Out.

step #1) First things first, if you've been following us on social media for a while you know health comes before physique.

So, with that being said...

The first indicator of your health is your body mass index (BMI).

Why?

Well, besides the fact that it's the main indicator of health and longevity (this was discovered by life insurance companies and adopted into medicine later).

It's easy to measure, reliable, and has a good correlation with your percentage of body fat and your body fat mass.

Plus, your BMI represents a better estimate of total body fat than your weight on the scale alone.

Check Your BMI here using the Elite Health And Physique BMI Calculator.

If you've used the calculator above and you're in the right place,  let's keep breaking this box down further.

Why Can't I Gain Weight Or Why AM I Underweight?

Step #2) To get to the bottom of this equation I'd have to ask you a few quick questions.

Do you mind?

No? Alright, let's begin...

Are you strength training?

"Yes, Joe."

Are you eating enough protein?

"Yes, Joe."

Okay, so you're doing 2 out of 3 things right, I can't knock your hustle there.

so, are you eating enough food?

"Probably not, I don't know."

Well, there it is.

at its surface level, weight gain and weight loss comes down to a calories game.

If you're not eating enough calories to gain weight, the training sessions and protein binging aren't going to be enough to produce the results you're looking for.

At its deepest level, your genetic make-up, health conditions, and certain medications, can make gaining weight feel like you're trudging up a steep flight of stairs.

And that brings us to the takeaway from step 2 - eat. more. food.

our elite Proven process has helped plenty of men and women just like you gain weight, bulk up, and tone their physiques the right way.  

How Can I Eat More Food or Increase My Calories?

8 Simple Strategies.

Step #3) If you struggle to eat extra calories, it's first important that I help you understand what you should avoid because it will  naturally steer you in the right direction.

strategy #1) it's best to avoid drinking low calorie drinks like diet soda, coffee, tea or water (yes this is one area where water can hurt your gains) before or with your meals because they create a "feeling of fullness" without providing the calories you need.

strategy #2) because most people we've worked with who struggle to gain weight aren't big eaters (a.k.a not fans of large meals), the second strategy is to eat small frequent meals and snacks.

strategy #3) pay attention to times of the day when your appetite is heightened and take advantage of it by increasing your food intake at those times.

strategy #4) an often overlooked strategy is to stimulate your appetite by relying solely on foods that appeal to you.

For example, when I'm trying to gain healthy weight after I've shredded fat, in the beginning my appetite is non-existent.

However, I have an affinity for breakfast foods, so I purposely eat them throughout the day when I'm trying to gain weight because they quickly help me re-gain my appetite.

Try it out, you may be surprised at your results.

strategy #5) if you're having bread, pair it with a topping. Nothing beats a late night peanut butter and jelly to help you gain weight.

if you Don't like or are allergic to peanut butter, You can use your favorite nut butter, olive oil, butter, pesto, or whatever other spreads you like.

strategy #6) drink heavier liquids like fruit juices, dairy-free or regular milk, milk shakes, frappes, and even  supplements can help boost your total calories throughout the day.

strategy #7)  carry a snack in your purse, backpack, lunch bag, or somewhere readily available at all times.

this is crucial because it keeps you from skipping meals which will make it harder to get extra calories in later in the day.

strategy #8)  prepare any hot cereals with dairy-free or milk instead of water.  BY simply adding milk you instantly increase your calories for that meal.

There you have it 8 simple strategies in step number 3 to help you gain weight the right way.

Now, let's take the final plunge in step number 4.

8 Nutrient Dense Foods To Help You Gain Weight

Step #4) the focus is to get the most bang for your buck when it comes to calories so you gain weight sustainably.

your goal should be to eat the most nutrient dense foods (healthiest foods with the most calories).

and you're in luck, because I made a list of some of the best nutrient dense foods that you can use to make gaining weight a little easier.

The following foods are:

Alright, ready to dive in?

1.Nuts/seeds 1/4 cup 200 Alone; combine in salads, dairy-free or regular yogurt, cereal, baked goods, ice cream toppings, etc.

2.Nut butters 2 Tbsp. 200 Alone; topping for baked goods, mixed into shakes/smoothies, spread on fruit.

3.Bean dips/ hummus 1/4 cup 100; Pair with crackers, tortilla chips, pita bread/chips, or vegetables.

4. Oils (olive, canola) 1 Tbsp. 120; Use to cook vegetables and protein dishes. Drizzle over bread, pasta, or cooked veggies. Add to shakes or oatmeal.

5.Trail Mix, dried fruit, granola bar 1/4 cup or 1 bar 100-150 Alone; mix into yogurts, cereal, pancake mix, or to top ice cream.

6.Avocado 1/3 med 100 Make guacamole with chips; add to salads, sandwiches, or crackers.

7.Flax seed oil 1 Tbsp. 130 Use in salad dressings; mix into yogurts, oatmeal, cream of wheat, and frappes.

8. Fruit juice/dairy-free or regular milk 1 cup 110-150 Alone; use to make smoothies or frappes.

Whether through whole foods, dense liquids, or supplements; eating more frequent, nutrient-dense food throughout the day should be your main focus.

It’s one of our top recommendations for having a healthy physique for all of our elite members.

and then, see how you feel.

You can always adjust based on your results.

And if you need any help along the way, we got you.

Here's how you can continue your journey with as an elite health and physique member.

we have multiple programs that can meet your health and physique needs.

just click below to take our health and physique quiz to find a coaching program that is right for you:

That wraps it up for today...

but, I still want to hear from you:

Let us know in the comments!

-Joe g

PS: Don't forget...The juice is worth the squeeze.