Gain weight: less fat, more muscle

Some people struggle with severe obesity, while others weigh far too little. Fitness expert Gino Singh explains how sufferers can increase their energy balance to build muscle mass faster.

Gino Singh


Overweight and obesity are among the major health challenges in the western world. Those who exercise too little and eat unhealthily on a permanent basis are demonstrably risking their health. But people do not only suffer from too much weight or even from the widespread disease obesity. Many also struggle with a body weight that is too low.

Being underweight is often the result of a poor diet and can lead to listlessness and chronic fatigue. At the same time, many people find it difficult to build muscle mass. Some perceive this as a visual flaw. But what can you do against a calorie deficit?? Which foods help with weight gain?

Calorie balance: why it is more than you eat

Calorie balance: why it is more than you eat

Lose weight. Gain weight. Keep weight. No matter what you’re aiming for, the calorie balance always comes into play. Fitness coach Gino Singh explains why, in principle, it doesn’t even matter what you consume.

Create a positive calorie balance

With a positive calorie balance you gain weight. You then take in more energy than your body can consume. It doesn’t really matter which foods you use to generate this calorie surplus. If you want to gain weight in a healthy way, you should first and foremost gain muscle mass. You can achieve this with a special muscle-building workout and adequate eating habits.

Studies show that strength training in combination with a calorie surplus leads to more lean muscle mass than if you eat an isocaloric or even subcaloric diet. So if you’re focused on muscle building and the weight gain that comes with it, you should be eating well and plenty of food. But how many calories do we have to consume in addition to effectively build up our muscles??

Valentin weighed in at 66 kilos at the start of the "Lazy gets fit" season and wanted to gain weight. To do this, he not only had to eat more calories than he needed, but also turn his life around, eat a more balanced diet and exercise. "That’s why I’m looking for good tips on healthy, high-calorie, varied diets," said volunteer. "In the best case, I then manage to eat three times a day and thus reach a more normal weight without much stress." How he succeeded, you can look in the current season of lazy becomes fit.

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So far, science has not provided a conclusive answer to the question of what the caloric demands of the muscle-building process are. Muscle building is a dynamic process with many unclear influencing variables.

What we know: Our muscles are composed of about 75 percent water, 20 percent protein and 5 percent fat. 1 kilogram of muscle consists of about 1 kilogram of calories.300 kilocalories (kcal), made up of 800 kcal of protein, 450 kcal of fat and 50 kcal of carbohydrates. It is not known exactly how much energy the muscle building process consumes. Also because parameters such as age, gender and genetics influence this process. Therefore, it is difficult to calculate the calorie surplus necessary for muscle building individually.

This is how you gain weight

In order to gain weight, you should "earn" a daily calorie surplus of about 300 to 500 kcal. The following guidelines apply to the distribution of macronutrients:

  • Per day you can eat about 1.6 grams of protein per kilogram Body weight recommended.
  • With the Carbohydrates Become daily four to seven grams per kilogram Body weight recommended. cut in the topics of muscle building and weight gain rather bad from. Also, your performance is limited when your carbohydrate stores are empty.
  • The Fat consumption may about 20 to 35 percent of the daily energy make up. Since fat contains about twice as many calories per gram as proteins and carbohydrates, you can easily control your energy intake.

Myth: A lot of protein is bad for the kidneys.

Clarification: Various studies show that even high amounts of over 3 grams of protein per kilogram of body weight are not harmful to the kidneys of a healthy person. If you have existing kidney disease, however, you should not consume excessive amounts of protein.

Nutrition tips for everyday life

  • Eat frequently: Eat at least three times a day and snack between meals.
  • Large portions: When you eat, it should be as large portions as possible.
  • High-calorie diet: Consume foods that contain lots of calories but as little industrial sugar as possible: (peanut butter, dried fruit, nuts, cereal).
  • Liquid calories also count: Drink shakes, milk, juices.
  • Exercise regularly: Engage in muscle-building workouts three times a week and walk at least 8.000 steps a day. DO NOT do excessive cardio workouts.

Protein shake with bananas and oatmeal


  • 75 g oatmeal
  • 50 g peanut butter
  • 1 banana
  • 30 g protein powder
  • 300 to 400 ml of milk

For the shake, all you have to do is cut the banana into small pieces and put them in a stand mixer. Just add the rest of the ingredients. Mix everything well once – done.

The bottom line

If you simply want to gain weight, it is sufficient to eat a long-term hypercaloric diet, that is, to eat more calories than you consume. How you get your calories doesn’t matter at first. However, if you want to gain weight in a "healthy" way, you should engage in muscle-building training and consume sufficient protein so that your body builds up not only fat mass but also muscle mass.


The Garmin Venu 2 supports your workouts with animated workouts right on the watch. With the advanced activity profile, you can adjust your strength training right on your wrist and view graphs of the muscle groups you’re working out. For your strength training, you can choose from more than 1 in Garmin Connect.400 exercises create your individual workout and download it directly to your watch.

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