How To Gain Weight In The Most Effective Way | Ronan Oliveira

A few weeks ago, I got this question from what about you are underweight and what should and should not do? And then Joe Mario replied and he want to know the same. And in other videos, other people started asking the same question. And it turns out that content on health and fitness is usually tailored towards people who need to lose weight. Because this is the global epidemic that we have. But a lot of people have their main challenge in the opposite direction. So. So if this is you, then this video is for you. Because I am listing all these strategies that help and don't help in the journey of gaining weight. This comes from a personal experience. When I was 18, I was 48 kilos, more or less 105 pounds. So I needed to work really hard to gain weight. And I realized that this challenge is even harder than the one of losing weight. There are two main challenges here. The first one is I don't know exactly what I need to do to gain weight in a productive way. I don't want to accumulate fat, right. I want to gain more muscle mass. The second one is I do know what to do, but when I apply these strategies, it's just super hard. I do everything. My body just doesn't gain weight. Let me know in the comment if you are facing challenge number one or if you're facing challenge number two, because I'm gonna address both of them in this video and I wanna see what is the ratio that we have from people watching this video. Because it's a more complicated thing. We need to look at this process from a. From a business perspective. Very well. Let's imagine that you open a business and this business is a bar, but it's a healthy bar. So you are selling almond milk. After you sell some amount of almond milk, you get money. The first stage is getting enough money so that you cover your costs. Eventually you start selling more almond milk, serving people with health and goodness, and you get more money. Now, this extra money is what we call profit. With this profit, there are two kinds of things that you can do. The first one, the first type of entrepreneur, we just accumulate that. Imagine that you put all the profit that you have in a bank account. It's fine, you accumulate wealth, you have money for your life, but the business doesn't grow. So there's a second type of entrepreneur that instead of accumulating everything, you can invest on your business. And a couple of years later, you have a whole expansion new branches and an international chain of almond milk bars. This is how you expand your business. And when we are gaining Weight, we want to look at our bodies in a more or less similar fashion. We don't have money, but we have energy coming in the forms of calories. And we also have an amount of calories that only cover the daily costs of the body. So for us to grow and gain weight, we need to get some profit, some extra calories. But not only that, if you only get extra calories, you can accumulate that in the form of fat. And that's not what you want. Instead of accumulating it, you want to invest that profit into building more muscle mass. This is how you gain weight in a very functional and productive way. And so how do you do this? We start looking at this process backwards, just like a business plan. First, the first thing that we are going to do is preparing the operations to expand our business once we get profit. So all this expansion work here will come from exercise. And within the realm of exercise, there are exercises that help and exercises that don't. In this video, I'm gonna give a lot of links in the description that will give you more depth of the things that we have covered before. And for the type of exercise that you will need. Here is the one that grows your muscle mass. So I'm talking about strength training. When you're talking about strength training, your main question is what type of exercises and workouts I should do. So the first link they're gonna find that answers exactly that question. Once you have your workout routine, then your next question is how I progress those exercises and those workouts over time. The second second link in the description answer exactly that question. And what you don't want to do in the exercise realm are using workout types that increase the cost, the daily costs of calories that you have per day in your body. So I'm talking about cardio, high intensity interval training, tabata, types of training that can be really good otherwise. But if your main goal is to gain weight, and if you have difficulties and gaining weight, if your challenge is challenge number two, then you want to reduce the costs, the caloric costs of your body. So you don't want, you want to reduce the amount of cardio, you want to reduce the amount of high intensity interval training, tabata, so on and so forth, and even remove them for a while so you can focus all your energy in the strength training that helps your, your body expand. Once you get profit. Once strength training is over, you're ready to expand. So now we need to take a step back in the process and make sure that we're getting profit. This comes from the realm of nutrition. And to talk about that, I need to change from this to this. Wait. Much better. So from the nutritional point of view, what we are getting here is the profit. First thing that is important is to cover the main costs of your caloric needs of the body. And so the first priority is to make sure that you have a adequate daily protein intake. If you want to know more about the best sources and how much protein you need per day, I'm leaving links in the description down below because we covered this before. And once your protein intake is adequate, now you want to make sure that you add a bit more of carbohydrates before and after your workouts. Because before will help increase the intensity of the workouts and after helps you increase your recovery. So the whole process of expansion happens faster. There's a video of all the food groups. The link is in description as well. So you can see what foods will help you with that time. Then from here I'm speaking to you. If we're facing challenge number two, that is the one I know how to gain weight is just very hard for me. We need to add an extra strategy that is adding high calorie density foods. If you're trying to gain weight but it's just hard and your metabolism is too high and you eat more and you just burn more, or it's hard for you to eat more because you get satiated too, too early, then we need to get foods that are low in volume, they occupy a little space in your stomach, but they are high in calories. The opposite of the people who are trying to lose weight. There are four main things here. The first one is that those foods are not going to be pizza and ice cream because yes, they are high calorie density, but they also bring more inflammation and they help your body accumulate more fat. And six months down the line, that's not the type of weight that we want to gain. So we're gonna go for number one, either adding some fat dominant foods to your food. This is a little bit of olive oil. This little amount here is 300 calories on its own. So if you add a little bit of olive oil to your salads or you cook your eggs on coconut oil, you are making sure that you're adding a lot of calories with something that doesn't occupy much space in your stomach. Number two is that you can snack with nuts here. I have almost like one or two handful of almonds. This thing here is 400 calories on its own. So if you have A little snack like that, you won't feel satiated too much and you add quite a bit of calories. And the fourth item is to add more liquid foods, because liquid foods, they fill you up less and give you more calories. So this is a very simple, simple recipe of a smoothie that you can make to increase the carbohydrates, fats and protein, to make sure that you're getting profit to expand your body. Here's how I do it. Very easy to make one. Add one scoop of protein powder gives the protein from this smoothie, then I get some carbohydrates. And my choice here is banana. If you want to make something that has even more calories, you can also add oats or even yogurt. And then a source of a nut butter, a source of fat. This is one big spoon of peanut butter is where all the calories are coming from. And then, because at mindvalley, we don't waste anything, we get the almond milk of our business put inside the blender. This is more or less one big glass of almond milk. Remember to cover the blender. I think that's a very important step of the process. And there you go. This smoothie over here has more or less 500 calories on its own, rich in protein, rich in carbohydrates, and doesn't fill you up as a whole meal does. So it's something that can really help you gain weight in a very productive way. Weight. And now if you are trying to do this, you are trying to gain weight, there must be other people that you know that are also trying to do this. And it's hard to find this information online. So one thing that I want to ask through you in this video is to share this with other people that you know that are also trying to gain weight. And if you want to know more options of workouts or either a nutritional strategies to help you in this journey, then I'm going to invite you to take a look at all the mindvalley courses that can help you in the whole health and fitness journey, because I'm pretty sure you're going to find something that takes you deeper in this journey. The link is in the description and let me know if you're facing any other challenges to gain weight that I didn't list here. Or if you have any other questions in this journey, let me know in the comments below because I like to address all these comments and we can keep this conversation there until we see each other in the next video. Good. Dude, I never dressed a man.