The holidays are wrapping up, the New Year is beginning, and so many of us?myself included?are turning our attention to new health and fitness resolutions. Although we most often associate transformation goals with weight loss or trimming down, for me, gaining healthy weight has been a huge key in achieving my fitness goals. And I know many of you have similar goals, since I’m often asked the question, “How can I gain healthy weight?” The truth is that it can be just as difficult and frustrating to gain healthy pounds as it is to lose that unwanted weight, and adding healthy weight can be tricky since there?s really not a one-size-fits-all program.
Just as with weight loss, healthy weight gain takes planning, focus, and dedication. As much as I wish gaining some extra healthy pounds was as easy as reaching for those tasty french fries or an extra scoop of ice cream, it requires just as much commitment to nutrition and exercise as with weight loss.
For me, the key to my success has been tracking my caloric intake pre-weight gain and continuing with my carb cycling?adding calories from fats and proteins on low-carb days and calories from carbs on high-carb days. I?ve been so excited to see?with my own eyes!?how well this has worked for me! I?ve shared my program with a few others who have also had success, but the best program to follow is the one that will work for you and your goals. Just remember that nutrition is not the only key component to gaining healthy weight?weight lifting is also essential because it tells the body where to send those extra calories so they can do their best to help you build that toned, fit body you?re working for!
Watch the video above for more tips and tools to help you gain those healthy pounds, and if you haven?t already done so, subscribe to my YouTube channel for more healthy tips, recipes, and so much more!
Xoxo,
Heidi
Related reading:
Why I Transitioned From CrossFit to Bodybuilding
My 11-Week Booty Building Workout
The Scoop on Supplements
Carb Cycling 101
70 Responses
Hi, I know this is an old thread, but I’ve been counting macros for a couple years now. I also follow a weight lifting routine 4x a week. I’m 5’7 and weigh 126lbs. I want to build and gain muscle, especially in my glutes and legs. My problem is I have IBS and get discomfort after eating most meals. I eat prey healthy whole foods and I have struggled with a eating disorder as well. I’m struggling moving up in calories. My coach says to eat more sugar (candy bar pre workout) what are your thoughts and suggestions. Xo
Hi Desiree: Here’s another blog post that could help: https://heidipowell.net/15538/ And with your existing health issues, we’d suggest you work with your healthcare team to understand the best way to add healthy calories to your macro plan, and make sure you’re adding healthy calories a bit at a time. That makes it easier for you and your body to adapt. You’re doing awesome!
I meant to add, that I’m 5’6, about 144 lbs. I have muscular legs – it’s just the belly that needs work…I guess after 2 BIG kids and a hysterectomy (abdominal) it’s not an easy fix.
I know you stress weight lifting in your coaching and books. I am a 56 year old female, a long distance runner and very active. I’m new to the carb cycling thing and wanted to see if I could get rid of my poochy belly by doing this. I have tried lifting light weights but suffer with back issues the moment I add them back in. I have had herniated disks in the past as well.
Without joining a gym, do you have a plan that would be appropriate for a beginner to try that would not affect my lower back? I have weights that are 3-25 lbs at home in my gym.
Also, currently I run 25-40 miles a week according to my training plan. I’m really not wanting to bulk up as much as I want to keep fit for running and loose the pooch.
I appreciate your advice.
Hi Robin: It would be a good idea to discuss any strength training program with your healthcare team since you do have back issues. Since each back issue can be different, we’d hate to recommend something that wouldn’t be good for your back. All of the strength training exercises in Chris and Heidi’s books use body weight only, so that makes things very simple. You could discuss their program with your team and then go from there. And remember, weight loss it 80% nutrition, so stick to your nutrition program, workout as you can, and you can achieve your goals!
Any suggestions on how to help a tween gain weight and consume more fat and protein? Specifically, I have a tween diagnosed with abnormal weight loss (due to ADD meds) who is rarely hungry. When she is, she only wants to eat fruits and vegetables. (She’s always been small and has always preferred healthy foods). We’re working with a pediatric nutritionist where she will agree to the eating plan, but when we get home, she won’t follow it. We’ve managed to stop the scale number from dropping,, however, she’s started growing height wise. We’re thrilled she’s getting enough nutrients to grow, but we are struggling to get actual pounds on her body and to increase her protein and fat intake. Given her age and stage (tween) , we are also watching closely to make sure this doesn’t blossom into an eating disorder or a food control issue. Any suggestions?
SOMETHING NICE! WATCHING show motivated me to do my upper body! Thanks Chris you motivator you!
Question.. any special suggestions for post menopausal women?
How often do you workout Heidi? and what body areas (Shoulders, legs, arm etc.) What days??
Hi Gentry: I don’t have access to Heidi’s workout schedule, but I do know the time she works out every day varies depending on her schedule and the workout routine her coaches give her. I’m so sorry I’m not more help!
Which of your recommended carb cycles did you choose for your situation? (mine is very similar to yours)… classic? fit?
Hi Sydney: Heidi uses a modified carb cycling program based on her goals, body composition, workouts, etc.
I’m 59 I lost 100 lbs but still need to lose more. I had a knee replacement and three shoulder surgeries. I’m having a hard time getting the weight off. It’s hard to find to find a good workout. I had lap band surgery but still cant get the rest of the weight off. I had three surgeries in a yesr and a half. I would love to be on the show I want to get the rest of the weight off. Please help.
Hi Deborah: Congratulations on losing 100 pounds – that’s awesome! Casting for “Extreme Weight Loss” is currently closed, but you can continue on your transformation journey with the same program Chris and Heidi use on the show. You can learn about their carb cycling program here: https://heidipowell.net/9060. And it would be best to discuss this program with your healthcare team first and then follow any modifications they might recommend. You can do this!