Every January, gyms, fitness centers, and training classes worldwide witness a surge in memberships as people commit to New Year’s resolutions targeted at healthier and fitter bodies.
“If you want to get lean this year, the odds are stacked against you,” said fitness content creator Jeremy Ethier in a video published to YouTube on New Year’s Day, 2024. He claimed that over 80 percent of people who start a weight loss program quit before achieving their goal. A January 2023 study in the International Journal of Environmental Research and Public Health found that “setting personal resolutions or goals concordant with intrinsically meaningful motives is an important determinant in mental wellbeing and sustained exercise adherence. (1)
Assuming one’s interior motives are correctly aligned for success, what tools should one employ to find success? Ethier shared three science-backed steps that helped him shed body fat while retaining muscle mass. Check them out below:
“Diet is, without a doubt, going to drive most of your results,” said Ethier, advising that entering a calorie deficit — burning more calories than you consume — compels the body to burn stored body fat for energy.
Ethier suggested fixing one’s food environment. This involves the removal of junk and other trigger foods from the home and placing high-calorie snacks in harder-to-reach places so it is more difficult to casually nosh.
Ethier highlighted the importance of mindful eating. A study published in BMC Public Health concluded that “more frequent family eating while watching TV was associated with increased odds of overweight and obesity.” (2)
Foods To Include
Protein is the most important macronutrient for building muscle and burning fat. Ethier recommended consuming about 0.8 grams of protein per pound of body weight per day (3). For example, a 180-pound individual should aim to eat around 144 grams of protein daily.
Image via Shutterstock/wavebreakmedia
Eating satiating foods can also help shed fat since feeling full for longer periods of time can lead to consuming fewer calories. According to the European Journal of Clinical Nutrition, potatoes, oats, whole grains, lean proteins, apples, and oranges are among the most satiating foods. (4)
Ethier suggested eating fibrous, nutritious foods 80 percent of the time and allowing for treats and more processed foods for the remaining 20 percent of the time.
A 2023 meta-analysis published in Advances in Nutrition found that combining a calorie deficit that maintained high protein with resistance training or mixed exercise was the most effective strategy to improve body composition. (5)
Resistance training signals the body to prioritize using fat stores instead of muscle for energy. Ethier recommended lifting weights three to five times per week while maintaining a consistent step count, ideally around 7,000 steps per day.
Step Three — Consistency
The final step, and often the most challenging, is staying consistent. Ethier shared three “consistency hacks” to help maintain a fat loss regimen.
1. The Power of 60 Percent
“Instead of aiming for perfection, aim to hit your goals at least 60 percent of the time,” said Ethier. Hit your fitness goals four to five days a week; aim for more once consistently hit this target.
2. Diet Breaks
The second hack involves taking diet breaks every eight to 12 weeks. It comprises increasing regular calorie intake by 500 for a week or two.
While a diet break is not a free pass to eat whatever you want, it can offer more flexibility with food choices and help to recharge mentally and physically before the next dieting phase.
3. Don’t Measure Progress via Belly Fat
Per Ethier, most people tend to initially lose fat around their chest, shoulders, arms, back, and face. Once the body has lost enough fat from those areas, it will shed fat from the upper stomach area and then, finally, the lower belly.
Losing body fat requires patience. “Most people highly underestimate how much fat they have to lose and how long it takes to do so,” said Ethier. “Expect it to take longer than you think. As long as you trust the process, you will succeed.”
References
Dickson JM, Hart A, Fox-Harding C, Huntley CD. Adaptive Goal Processes and Underlying Motives That Sustain Mental Wellbeing and New Year Exercise Resolutions. Int J Environ Res Public Health. 2023 Jan 4;20(2):901. doi: 10.3390/ijerph20020901. PMID: 36673668; PMCID: PMC9858624.
Kegler MC, Hermstad A, Haardörfer R. Home food environment and associations with weight and diet among U.S. adults: a cross-sectional study. BMC Public Health. 2021 Jun 1;21(1):1032. doi: 10.1186/s12889-021-11102-2. PMID: 34074262; PMCID: PMC8169424.
Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. PMID: 28698222; PMCID: PMC5867436.
Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995 Sep;49(9):675-90. PMID: 7498104.
Eglseer D, Traxler M, Embacher S, Reiter L, Schoufour JD, Weijs PJM, Voortman T, Boirie Y, Cruz-Jentoft A, Bauer S; SO-NUTS consortium. Nutrition and Exercise Interventions to Improve Body Composition for Persons with Overweight or Obesity Near Retirement Age: A Systematic Review and Network Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2023 May;14(3):516-538. doi: 10.1016/j.advnut.2023.04.001. Epub 2023 Apr 6. PMID: 37028708; PMCID: PMC10201832.
Discover the 6-12-25 workout method: a unique blend of strength, endurance, and hypertrophy training.
This compelling approach goes beyond traditional workouts by varying rep counts in a single session, delivering results you have to experience to believe.
We’ll look at the science behind why this method works wonders for muscle growth and fat loss. Ever wondered how to incorporate it effectively for different muscle groups? Stay tuned as we reveal specific exercises and strategies for pectorals, back, and quads, and delve into the surprising afterburn effects.
What is the 6-12-25 Method?
At its core, the 6-12-25 method is a tri-set program where each set comprises three different exercises performed back-to-back with no rest. The magic lies in the rep scheme – 6 reps for the first exercise, 12 for the second, and a whopping 25 for the third. This unique combination not only challenges your muscles but also skyrockets your metabolic rate, turning your body into a fat-burning machine.
Now, let’s break it down: the first exercise, limited to 6 reps, typically involves a heavier lift focusing on strength. Think squats, bench presses, or deadlifts. This is where you channel your inner beast, lifting heavy to stimulate muscle growth and strength gains.
Transitioning to the second exercise with 12 reps, the focus shifts to moderately heavy movements that blend strength with endurance. Here, you might find yourself doing lunges, pull-ups, or overhead presses. It’s a challenging middle ground, ensuring muscle fatigue but allowing for a slightly higher rep count.
Finally, the 25-rep finale is where endurance takes center stage. This segment often includes lighter, more repetitive movements like kettlebell swings, push-ups, or leg raises. It’s a true test of mental grit and endurance, pushing you to the edge as your muscles scream for a breather.
But here’s the kicker: the 6-12-25 method is starkly different from traditional workouts where the focus is either on lifting heavy for fewer reps or lighter for more reps. This ingenious method combines the best of both worlds – strength, hypertrophy, and endurance, all rolled into one.
The method was developed by the late strength and conditioning coach, Charles Poliquin, a highly influential figure in the field.
The Science Behind 6-12-25
Muscle Hypertrophy and Endurance
The 6-12-25 method doesn’t just randomly juggle numbers. It’s grounded in the principles of muscle hypertrophy and endurance. When you lift heavy at six reps, your muscles undergo significant tension, a key driver for muscle growth or hypertrophy. This phase targets your type II muscle fibers, known for their growth potential and power output.
Transition to 12 reps, and you’re in the hypertrophy sweet spot. Here, the moderate weight challenges your muscles just enough to promote growth, but also starts tapping into your endurance. It’s like telling your muscles, “Hey, we’re not just about power; we’re here for the long haul too.”
Finally, the 25-rep set is where endurance takes the spotlight. This is less about building size and more about muscle stamina and resilience. It’s a marathon for your muscles, pushing them to adapt to prolonged stress. This phase predominantly works your type I muscle fibers, enhancing their efficiency and endurance capacity.
A study comparing different periodization models (linear, daily undulating, and reverse linear) for strength and endurance found that varying repetition ranges can be effective for improving muscular endurance. This supports the idea that the varied rep ranges in the 6-12-25 method could be beneficial (Rhea et al., 2003).
High-Rep Training
Sports science has long debated the efficacy of high-rep training. The verdict? It’s a powerhouse for endurance and metabolic conditioning. High reps at lower weights increase muscular endurance and enhance cardiovascular health. Plus, they improve your body’s ability to clear lactate, meaning you can push harder for longer without hitting that dreaded wall of fatigue.
Another study comparing linear and reverse linear periodization showed that varied training intensities can lead to significant gains in muscle strength and changes in body composition, which are likely goals of the 6-12-25 method (Prestes et al., 2009).
Metabolic Stress
Now, let’s talk metabolic stress, a crucial but often overlooked aspect of muscle building. When you lift, especially in the higher rep ranges of 12 and 25, you create a build-up of metabolites like lactate. This triggers a response in your body, leading to increased growth hormone release, which is a key player in muscle repair and growth. Think of it as setting off a muscle-building alarm in your body.
Moreover, this metabolic stress causes muscle swelling, temporarily making your muscles look larger. But it’s not just for show; this swelling actually signals your body to reinforce and strengthen the muscle fibers, leading to long-term growth.
How to Implement the 6-12-25 Method
Here’s your step-by-step roadmap to mastering this unique workout strategy:
Select Your Trio: Begin by choosing three exercises for each muscle group you’re targeting. Ensure these exercises vary in intensity and type – one heavy, one moderate, and one light.
Sequence Matters: Start with the heavy lift (6 reps), followed by the moderate one (12 reps), and end with the light, high-rep (25 reps) exercise. This sequence is crucial for maximizing the method’s effectiveness.
No Breaks Allowed: Flow through the 6, 12, and 25 reps without rest in between. It’s about maintaining that momentum and pushing your limits.
Rest and Repeat: After completing the tri-set, take a brief rest – typically 1-2 minutes – then dive back in. Aim for 2-3 rounds to start with, gradually increasing as you progress.
6-12-25 Examples for Key Muscle Groups
Pectoral Muscles
Crafting an effective 6-12-25 workout for the pectoral muscles involves selecting exercises that not only challenge these muscles across different rep ranges but also stimulate growth, strength, and endurance in a synergistic manner.
Heavy Lift: 6 Reps – Bench Press
The bench press is the quintessential exercise for building brute chest strength. By loading it heavily for six reps, we’re targeting the fast-twitch muscle fibers in your pecs. These fibers are most responsive to growth when exposed to high-intensity, heavy lifting.
The incline angle hits the upper chest, an area often under-targeted. The moderate 12-rep range is perfect for balancing muscle hypertrophy with endurance. Dumbbells allow for a greater range of motion than a barbell, ensuring comprehensive muscle engagement and growth.
High-Rep Finisher: 25 Reps – Cable Flyes
Finishing with cable flyes at 25 reps shifts the focus from strength to endurance. This high-rep work is crucial for enhancing muscle stamina and conditioning. The constant tension from the cables ensures that your chest muscles are engaged throughout the entire range of motion, maximizing endurance and muscle tone.
Back Muscles
Targeting the back muscles using the 6-12-25 method involves a strategic selection of exercises that progressively challenge these muscles through varying rep ranges, effectively enhancing strength, size, and endurance. Let’s delve into an exemplary routine tailored for back development.
Heavy Lift: 6 Reps – Pull Ups
Weighted pull-ups are a stellar exercise for targeting the upper and middle back muscles, including the latissimus dorsi, trapezius, and rhomboids. By adding extra weight for a challenging six reps, we’re honing in on strength development. This exercise demands a high level of muscle engagement, making it perfect for stimulating the fast-twitch muscle fibers. These fibers are key for power and strength gains. By focusing on a lower rep range with added resistance, weighted pull-ups efficiently build muscle strength and size, making them an ideal start for the 6-12-25 back routine.
Moderate Exercise: 12 Reps – Bent Over Rows
Transitioning to bent over rows for 12 reps serves a dual purpose. This exercise hits the upper and middle back muscles, including the lats and rhomboids, promoting balanced muscle development. The moderate rep range bridges the gap between pure strength and endurance training, targeting both muscle growth (hypertrophy) and muscular endurance. It’s a pivotal point in the workout, ensuring the back muscles are thoroughly engaged.
High-Rep Finisher: 25 Reps – Lat Pulldowns
Finishing with lat pulldowns for 25 reps shifts the focus towards endurance and conditioning. This exercise targets the latissimus dorsi, a major muscle of the back, enhancing its endurance and stamina. The high-rep range at a lighter weight helps in refining muscle tone and endurance, essential for a well-rounded back development. It ensures the back muscles are pushed to their limit, maximizing endurance and muscle fatigue for comprehensive development.
Quad Muscles
For a truly effective quad workout using the 6-12-25 method, each exercise is carefully selected not just for its impact on the quadriceps but for how it integrates into this dynamic rep scheme. Let’s break down a quad-focused routine, highlighting the rationale behind each exercise choice.
Heavy Lift: 6 Reps – Barbell Front Squats
The front squat is chosen for its exceptional ability to target the quadriceps. Unlike the back squat, the front squat places more emphasis on the front of the thigh. By performing this exercise with a heavier load for six reps, it maximally engages the quad muscles, prioritizing strength development. This phase is crucial for stimulating muscle growth in the quads, focusing on the fast-twitch muscle fibers known for their growth potential.
Moderate Exercise: 12 Reps – Leg Press
The leg press is an ideal choice for the 12-rep range, offering a blend of muscle-building and endurance. It allows for targeted quad engagement while also involving the glutes and hamstrings. This exercise provides a controlled environment to safely increase the volume of work on the quads, effectively bridging the gap between strength and endurance training.
High-Rep Finisher: 25 Reps – Walking Lunges
To cap off the routine, walking lunges are perfect for a 25-rep endurance finisher. This exercise not only continues to engage the quadriceps but also incorporates a level of stability and coordination, enhancing overall leg function and endurance. The high-rep range challenges the muscular endurance of the quads, ensuring a comprehensive workout that enhances both strength and stamina.
The International Powerlifting Federation (IPF) has confirmed its calendar for 2024, which features brand-new events. With the IPF elite vying for qualification for the 2025 World Games, 2024 promises to be a great year for powerlifting. Here’s a quick rundown:
February 2024 — Sheffield Powerlifting Championships
The first event of 2024 is the highly anticipated second edition of the Sheffield Powerlifting Championships. The brainchild of SBD Apparel will occur on Feb. 10, 2024, in Sheffield, UK, and feature 24 of the IPF’s top raw lifters.
There is a huge prize fund at play: the top prize of £25,000 (approximately $31,800) will be awarded to whoever scores the highest proportion of the IPF world total record in their class. There are also £5,000 bonuses for any Open IPF world record broken. Therefore, a single individual could potentially achieve a payout of £45,000 ($57,300).
March — Arnold Sports Festival UK
On March 15, the Arnold Sports Festival UK returns. The IPF will host raw and equipped lifting at the heart of the event in Birmingham, UK. Top lifters from all over Europe will compete for cash prizes and world records across three days of powerlifting and bench pressing.
The first IPF World Championships of 2024 are the World Bench Press Championships in Austin, TX. This will be a mammoth event, spanning 11 days, covering all age categories for raw and equipped benchers.
The contest begins on May 21, 2024, and will adopt a format in which age classes lift during the day and Open classes lift in the evening prime time session.
The World Classic Powerlifting Championships (CWC) begin on June 16, 2024, in Druskininkai, Lithuania. This is one of the IPF’s flagship events. The 2023 edition in Malta drew record viewership. It received well over half a million views on some of the YouTube livestreams; two of the sessions were broadcast live to millions on the Eurosport and Eurosport Asia TV channels.
The 2024 CWC is a qualifying meet for the 2025 World Games (TWG) in Chengdu, China — the 2025 TWG will be the first time classic powerlifting is featured in the multi-sport event. At TWG, the standard IPF weight classes are combined as follows, giving four classes rather than eight:
2025 The World Games Weight Classes
Men’s Lightweight (59kg and 66kg)
Men’sMiddleweight (74kg and 83kg)
Men’sHeavyweight (93kg and 105kg)
Men’sSuper-Heavyweight (120kg and 120+kg)
Women’s Lightweight (47kg and 52kg)
Women’sMiddleweight (57kg and 63kg)
Women’sHeavyweight (69kg and 76kg)
Women’sSuper–Heavyweight (84kg and 84+kg)
The top three in each weight class at the 2024 CWC automatically qualify for the 2025 TWG, with the exception that there cannot be more than two athletes from the same country in a single weight class. A number of wildcards will be allocated by each regional affiliate (Europe, North America, South America, Africa, Asia, and Oceania).
Qualification for the 2025 Sheffield will depend on performance at the CWC.
July — Euro Muscle Show
A new contest has arisen in the IPF calendar, exclusive to the Junior categories. Lifters aged 14-23 will compete in the Euro Muscle Show in Amsterdam, Netherlands. The two-day event begins on July 13, 2024, and offers cash prizes.
The IPF joined the Fédération Internationale du Sport Universitaire (FISU) in 2019. This will be the first time that powerlifting is featured in the FISU World Championship program. The event is open to university students only and begins on July 23, 2024, in Tartu, Estonia.
The World Junior Powerlifting Championships features raw and equipped lifting in the sub-Junior (ages 14-18) and Junior (ages 19-23) categories. It begins on Aug. 28, 2024, in sunny Valletta on the beautiful island of Malta.
October — World Masters Powerlifting Championships
In 2024, the IPF’s hardy cohort of Masters lifters will converge on the lush environs of Sun City, South Africa, for the World Masters Powerlifting Championships. This is a huge event covering raw and equipped lifting across four Masters age classes:
November — World Equipped Powerlifting Championships
The final world championships of 2024 is the World Equipped Powerlifting Championships, beginning on Nov. 11, 2024, in the land of ice and fire — Reykjavik, Iceland. As with the CWC, this competition is a qualifier for the equipped section of the 2025 TWG. The qualification process runs the same way for classic: the 64 best lifters (32 men and 32 women) will be selected to represent their country in Chengdu, China, in 2025.
Are you looking to strengthen your back with one of the most effective back exercise, the Lat pull down?
We’ll delve into the essential anatomy of the exercise, highlighting how it targets not just your latissimus dorsi but other key muscles for a balanced, stronger back. But it’s not just about what muscles are worked; we’ll also cover common mistakes and how to avoid them, ensuring you get the most out of every rep without injury.
Plus, we’ll explore effective alternatives for those without access to a lat pulldown machine, ensuring no one is left behind in the journey to peak back strength.
Understanding the Lat Pulldown
The lat pulldown is a key exercise for targeting your back muscles, particularly the latissimus dorsi. Proper form and understanding the movement can significantly enhance your strength development.
Anatomy of the Lat Pulldown
The primary muscle worked during the lat pulldown is the latissimus dorsi, which is the broadest muscle of your back and responsible for pulling movements. Additionally, this exercise engages several other muscles, such as the biceps, rhomboids, and trapezius, to support the movement.
Benefits of the Lat Pulldown
Lat pulldowns build strength and muscular endurance in your upper body. They are particularly effective for developing a wide back and improving overall upper body aesthetics. Moreover, they can help improve your posture by strengthening the muscles that retract the shoulder blades.
Common Mistakes and How to Avoid Them
The effectiveness of the lat pulldown is often compromised by common mistakes:
Improper grip width: To target the lats effectively, use a grip that is slightly wider than shoulder-width.
Leaning too far back: Maintain a slight lean of about 30 degrees to properly engage your lats without putting undue stress on your spine.
Pulling the bar behind the neck: Pull the bar to the front of your chest. Pulling behind the neck can lead to shoulder strain and is less effective for lat engagement.
Adopting proper form is crucial in preventing injuries and ensuring that the correct muscles are being worked. Remember to execute each repetition with controlled movements, avoiding momentum to do the work.
Setting Up for Success
To achieve the best results with the lat pull-down exercise, it’s crucial to set up the machine correctly for your body dimensions and strength level.
Choosing the Right Weight
Begin by selecting a weight that you can pull down with good form for 8 to 12 repetitions. It should be challenging but not so heavy that your form breaks down. Note that a study on trained athletes identified specific predictors for pull-up success, highlighting the importance of appropriate weight settings.
Adjusting the Machine’s Seat and Thigh Pad
Adjust the machine’s seat so that when you sit, the pull-down bar is just within reach. Next, adjust the thigh pad to fit snugly against your legs, preventing you from rising out of the seat as you pull the weight. Proper seat and thigh pad adjustments are crucial to targeting the right muscles and maintaining form.
Grip Variations and Hand Positions
Different grip variations can target the latissimus dorsi muscle from varying angles:
Wide grip: Grasp the bar with an overhand grip wider than shoulder-width to emphasize the outer lats.
Close grip: Use a handle attachment and grip it with palms facing each other (neutral-grip) to put more emphasis on the lower lats.
Overhand grip: This traditional grip, where your palms face away from you, can be applied to both wide and close-grip pulling motions.
Remember that grip width and hand position significantly impact muscle recruitment, as suggested by an EMG comparison study.
Executing the Lat Pulldown
When performing the lat pulldown, it’s crucial to use proper form and control to maximize muscle engagement and minimize risk of injury. Here’s how to execute this exercise correctly.
The Proper Form and Technique
To start, adjust the knee pad of the machine to fit snugly against your legs to prevent your body from being raised by the resistance. Grip the bar slightly wider than shoulder-width. Sit down with your arms extended overhead, and make sure your back is straight. Initiating the movement, pull the bar down to chin level while keeping your elbows pointed straight down and retract your shoulder blades. The bar should be close to your body, ensuring your lats are fully engaged throughout the movement.
Controlling the Movement
Control is key during the lat pulldown. As you pull the bar downward, focus on a slow and steady speed, maintaining tension on your lats. When reaching the bottom of the movement, the eccentric or lengthening phase should also be controlled. Allow the bar to rise back to the starting position with a deliberate and slow motion, preventing the weight from pulling you hastily, which could lead to muscle strain.
Breathing and Repetition Recommendations
Breathing correctly can enhance your performance. Exhale as you bring the bar down and inhale during the extension phase as the bar returns to the starting position. For beginners, aim for 8-12 repetitions per set to build muscular endurance. Advanced individuals may vary their repetition schemes based on their training goals. Always prioritize maintaining correct form over the number of reps to ensure effectiveness and safety.
Advanced Techniques
When refining your lat pull-down technique, incorporating advanced methods can enhance muscle engagement and strength. These tactics leverage a full range of motion, target specific muscle groups through variations, and employ advanced repetition schemes to maximise your workout.
Incorporating Full Range of Motion
Executing the lat pull-down with a full range of motion is crucial to stimulate maximum muscle fibers in the latissimus dorsi. Ensure that you extend your arms fully at the top of the motion and bring the bar down to at least chin level, optimally touching the upper chest, to engage the muscles completely. This not only works the primary muscles but also recruits supporting muscles through the compound nature of the exercise.
Variations for Muscle Targeting
Variations of the lat pull-down allow you to emphasize different muscles worked:
Wide grip: Targets the outer lats
Close grip: Focuses on the lower lats
Supinated grip: Places more stress on the biceps and can contribute to overall arm development
By alternating grips and hand positions, you can challenge the latissimus dorsi in diverse ways, leading to more balanced muscle development.
Utilizing Advanced Rep Schemes
Advanced rep schemes, like drop sets and pyramids, can intensify your lat pull-down sessions:
Drop sets: After reaching failure, reduce the weight and continue to perform reps without rest.
Pyramids: Progressively increase or decrease the weight with each set, while adjusting the number of reps accordingly.
These strategies help push past plateaus, ensuring continuous progression in both strength and hypertrophy. Additionally, utilizing a controlled tempo can further enhance muscle time under tension, a key factor in muscle growth.
Avoiding Injuries
When performing lat pull downs, your primary goal should be to build strength safely. Paying close attention to technique and body mechanics can help you prevent injuries to the elbow, wrist, spine, posterior deltoid, and rotator cuff.
Understanding the Risks
Elbow and wrist injuries often result from improper grip or overextension during the exercise. To protect these joints, ensure that your grip is neither too wide nor too narrow and that you do not lock your elbows at any point.
The spine can suffer from strain if you arch excessively or use momentum to pull the weight. Keep your back straight and move through a full range of motion without swinging or jerking the weight.
Injuries to the posterior deltoid and rotator cuff can occur if you pull the bar too far behind the neck or if your shoulders are not properly retracted. It is crucial to focus on pulling your shoulder blades down and together as you pull the bar towards your chest.
Implementing Precautions and Correct Posture
Warm-up properly: Begin with light weights or resistance bands to warm up your shoulder muscles.
Maintain correct posture: Keep your spine aligned, shoulders retracted, and chest up throughout the motion.
Control the movement: Use a controlled, steady pace to both lift and lower the weight.
To further minimize risk, aspire to learn and master the technique of the lat pull down, and seek expert instruction if needed.
Effective Alternatives to the Lat Pulldown
Incorporating a variety of exercises into your training regimen is essential to avoid plateauing and maintain engagement in your workouts. This is particularly important for those who may not have access to specific equipment like a lat pulldown machine, a common scenario for individuals working out at home. Additionally, using alternative exercises allows for the targeting of different muscle groups in the back and surrounding areas, ensuring a more comprehensive and balanced muscle development.
Grip: Grasp the T-bar row handles with both hands.
Start Position: Stand over the T-bar, feet shoulder-width apart.
Bend Knees: Slightly bend your knees for stability.
Lean Forward: Hinge at the hips, keeping the back straight.
Lift Bar: Pull the bar towards your chest, keeping elbows close to your body.
Peak Position: Squeeze shoulder blades together at the top.
Lower Bar: Return to starting position in a controlled manner.
Training Strategies
When incorporating the lat pulldown into your fitness regimen, understanding how to effectively structure your workout and progressively challenge your muscles is key to achieving strength, hypertrophy, and endurance.
Building a Workout Routine
To build muscle and increase strength in your back, the lat pulldown should be a staple in your upper-body program. Start with 3-4 sets of 8-12 repetitions, which is ideal for hypertrophy. As a beginner, focus on mastering the proper form with a lighter load before gradually increasing the weight. Gyms typically offer a variety of lat pulldown machines, making it easy to include this exercise in your routine.
Incorporate a mix of exercises targeting different muscle groups to ensure a balanced workout. For the back, alongside lat pulldowns, include exercises like rows and deadlifts, which complement the lat pulldown by targeting adjacent muscles and enhancing overall back development.
Progressive Overload and Adaptation
Progressive overload is fundamental to driving muscle adaptation and increasing back strength. Aim to increase the load or number of sets and reps over time. Listen to your body and add weight incrementally—typically a 5-10% increase when you can confidently complete your current sets with good form.
For increasing endurance, adjust your routine to include higher repetitions with a lower load. Controlled, longer sets of around 15-20 reps will enhance your muscular endurance, allowing your muscles to perform over extended periods.
Remember to give your muscles time to recover and adapt. Rest is as crucial as the workout itself to achieve your fitness goals.
Equipment Overview
When you step up to perform lat pulldowns, your experience can vary greatly due to the range of equipment available designed to target your upper back muscles. Choosing the right type of lat pulldown machine and attachments can influence the effectiveness of your workout and help you achieve your fitness goals.
Exploring Different Lat Pulldown Machines and Attachments
Lat Pulldown Machine: The staple of back training equipment, lat pulldown machines, typically feature a padded seat, thigh support, and a cable system that includes a weight stack. You select the weight by inserting a pin beneath the desired plate.
Types of Machines:
Standard Cable Machine: Uses a stack of weights and a pulley system.
Plate-Loaded Machine: Allows you to add weight plates manually, providing the freedom to use standard gym plates.
Selectorized Machines: These come with integrated weight stacks for convenient weight adjustments.
Attachments:
Different attachments can change the focus of your muscle engagement, offering versatility within a single piece of equipment.
Bar Attachment:
Straight Bar: Encourages a wider grip, which can help target the outer lats.
EZ Curl Bar: Offers an angled grip, reducing wrist strain and possibly engaging the biceps more.
Handles and Grips:
Single Handles: Allow for unilateral or alternating movements, focusing on each side of the back independently.
Rope Attachment: Can enhance the range of motion and engage both the lats and the smaller muscles of the back.
Resistance Bands: In addition to traditional machines, resistance bands provide an alternative way to perform lat pulldown exercises. They are particularly useful for home workouts or when traveling, as they are lightweight and portable. Resistance bands can offer variable resistance, which means the tension increases as the band stretches.
When using resistance bands, it’s important to secure them above you safely to emulate the downward pull of a standard lat pulldown machine.
The wellness franchise’s new weight management program includes GLP-1s after an InBody scan and metabolic health blood panel
Restore Hyper Wellness, a fast-growing boutique wellness franchise, has launched a new personalized weight management program combining semaglutide medication such as Ozempic and Wegovy with the brand’s therapeutic approach to wellness and health.
The latest offering was developed by Restore’s chief medical officer, Dr. Rich Joseph, a physician specializing in metabolic health and obesity. The program will be found in select Restore locations nationwide.
How It Works
Weight loss-seeking Restore clients first undergo an InBody scan that determines body fat percentage and skeletal muscle mass, a metabolic health blood panel and a telehealth call with a Nurse Practitioner. Along with the use of FDA-approved medications, exercise and a healthy diet are integral parts of the program.
“Our goal is to increase access to effective weight management medications, employ and evaluate rigorous clinical standards based on body composition and provide the education to empower supportive lifestyle behavioral changes,” Dr. Joseph said.
The wellness franchise is hosting two complimentary Zoom-based Discovery Nights on January 9 and January 10, 2024, with Dr. Rich providing a comprehensive look at the new weight loss program. Following the presentation, attendees can ask Dr. Joseph questions about Restore’s latest offering.
“For the first time in human history, more people will die from obesity and its comorbid conditions, such as high blood pressure, type 2 diabetes and obstructive sleep apnea, than famine,” Dr. Joseph noted. “By 2030, an estimated half of the U.S. population will have obesity, with a disproportionate rise in those with severe obesity. By helping clients with sustainable weight loss, Restore Hyper Wellness aims to help them achieve the energy needed to do more of what they love — now and long into the future.”
The Restore Approach
In addition to its new weight loss medication and support services, Restore offers science-backed health and performance therapies such as cryotherapy, red light therapy, compression, IV drip therapy, as well as Cryoskin Slimming and Toning sessions to support the weight loss journey.
A passionate health and wellness advocate, Welch had shared with Athletech News that Restore is investing heavily in products, technology and partnerships to help clients feel better today and arm them with tools for an even better tomorrow.
“Over the last eight years, we have provided over five million therapy services and learned that Americans want to take control of their health,” Welch said. “They are hungry to understand how to make change.”
Boutique fitness franchisor Xponential Fitness has set its sights on the promises of semaglutides with its recently acquired eleventh brand, Lindora, which touts 31 metabolic health clinics offering weight loss medications. Life Time, a luxury fitness and lifestyle operator, is also piloting a medical-expert staffed clinic at its Target Center in downtown Minneapolis, offering weight loss drugs and non-invasive therapies such as infrared saunas, red light therapy, peptides, hormone replacement therapy, IV therapy and cryotherapy chambers.
Most recently, Equinox unveiled a new personal training program geared toward GLP-1-taking clients to combat side effects such as muscle loss and to help them build long-lasting health and fitness habits.
The fitness brand has won big with Gen Z consumers. It’s also looking to lower the capital requirements to open a franchise location
Planet Fitness is winning over consumers as the low-price, high-value fitness franchise nears 20 million members, according to its year-end operational metrics. As of December 31, 2023, the “Judgement Free” fitness franchise grew its membership to approximately 18.7 million members, an increase of 1.7 million since the end of 2022.
Full-year system-wide same-store sales climbed by 8.7 percent in 2023, with Planet Fitness equipping 135 new franchised sites and opening 165 new Planet Fitness stores, including 18 corporate-owned locations, bringing system-wide total stores to 2,575.
“We are pleased to have delivered another strong year of member growth, demonstrating important momentum for our business, and continued recovery from the impact of COVID interruptions,” said Craig Benson, interim Planet Fitness CEO. “Our new growth model, which reduces the capital requirements for opening and operating a Planet Fitness location, underscores our focus on utilizing a disciplined, data-driven approach to improving store level returns.”
In addition to making The Morning Consult’s top ten list of brands resonating with Gen Z, Planet Fitness kicked off 2024 with another Gen Z-grabbing move, collaborating with Grammy award-winning rapper Megan Thee Stallion for a new ad campaign and exclusive, co-branded merchandise.
Dubbed “Mother Fitness,” Megan Thee Stallion stars in a punchy 30-second promo to save gym goers from negative gym cultures with toxic instructors and “fitspo fakes” before transporting them to the positive vibes of a Planet Fitness gym.
“The board is focused on finding a leader they believe will guide us in capturing the growth opportunities that lie ahead,” Benson said.
Benson had touched on the fitness operator’s new growth model in a November 2023 earnings call, indicating that Planet Fitness has been exploring a price increase in the search for a “sweet spot” in member pricing. As the interim CEO pointed out to investors, Planet Fitness hadn’t raised the cost of its $10 classic card in 30 years. As for reducing capital requirements to open and operate a PF franchise, Benson said it was time to become creative and leverage the size of Planet Fitness, especially as the inflationary environment is likely to linger.
Planet Fitness will discuss its metrics in a fireside chat at the ICR Conference on Tuesday, January 9, 2024. The fitness franchise releases its full fiscal year 2023 results and 2024 outlook on February 22, 2024.
EGYM is on a mission to make the entire gym “smart” by leveraging tools like AI, gamification and other tech features
In an industry ripe for technological upgrades, EGYM is preparing another step in the evolution of fitness. Fresh off continued expansion in North America and a financing round that saw it reel in €207 million ($225 million), the global leader in tech-based fitness clearly has no plans to slow down.
Heading into the new year, the EGYM team is looking to combine the principles that allowed the company to become an industry leader with revolutionary technology by adding artificial intelligence (AI) to its arsenal. While AI remains more of a buzzword than anything else for many in the industry, EGYM is successfully harnessing its capabilities to take a huge step forward in fitness tech.
The AI Revolution
At IHRSA 2024, EGYM will unveil a new innovation that collects member workout data, learns from that data, and then applies it to the entire fitness floor and beyond. The feature promises to elevate and personalize a user’s individual workout experience as the AI learns from their exercise habits and creates a unique training plan accordingly.
“We want to make the whole gym ‘smart’,” said EGYM North America General Manager, Dana Milkie. ”By understanding members’ preferences, their goals, experience levels and combining it with the data we are able to track on our platform, we can deliver a workout tailored to the member and the operator’s facility.”
“In other words, anything that’s on a gym’s fitness floor, we want to connect in a smart way to drive prescriptive and hyper-personalized workouts to members,” Milkie adds.
credit: EGYM
EGYM’s new innovation will continue to link up with wearable fitness tech to enable members to add data from workouts done outside the gym so the AI can develop an even more personalized workout plan.
This innovation represents a commitment from EGYM to continue pushing the boundaries of the relationship between tech and fitness. Even with some notable steps already taken to further digitize health and wellness, EGYM believes there’s still a great deal of untapped potential.
“In our industry, we tend to lag a little bit behind other consumer-facing businesses,” Milkie said. “While there have been some really good advances, I don’t think (tech’s) been as important as it could and should be. That’s where I think companies like EGYM are going to pull the industry forward to where technology is how people engage with fitness. We have to look at how technology becomes core to how members experience fitness facilities.”
Dana Milkie (credit: EGYM)
Tech-Focused From Day One
EGYM was founded to make fitness more accessible to the masses with technology as the highway. It started when the Munich-based company’s co-founders Philipp Roesch-Schlanderer and Florian Sauter, two German natives, walked into an American gym looking for a workout. With no knowledge of how to use the equipment, they thought to themselves, “How can we apply technology to this experience to lower the barrier for entry and make it easier for people to engage in and commit to fitness?”
The company has since grown to supply 15,000 gyms worldwide. But again, EGYM still sees a gap in the fitness community which it intends to address.
“The best technology helps people track and organize their daily lives in a very personal way and I think they expect that throughout all their experiences, including fitness,” Milkie said. “Where EGYM will continue to make a huge difference is by applying technology to automatically track members’ preferences, workouts and progress to deliver a workout that is tailored specifically to an individual member’s goals. That’s what health and fitness operators are going to ultimately have to provide to their members in order to differentiate their brands.”
Gamification Drives Engagement
Even as EGYM continues to focus on next-gen tools like AI, the company also continues to assist the fitness community by playing off one of its most basic principles: the human drive to compete. Milkie also spoke on the company’s ongoing commitment to gamify products via its software as a key contribution to the tech and fitness partnership going forward.
“Gamifying the experience is important because it keeps people engaged for longer and improves their motivation to come back the next day and the next day and the next day,” Milkie said. “On one of our user interface screens, we have a feature where you collect ‘coins’ based on the cadence with which you’re pushing and pulling the weight.”
“As someone who works out on our equipment regularly, I can tell you catching 100% of those coins is all you think about,” he adds. “At the end of the workout, you’re shocked to see that you lifted 2,000 pounds, because you were so focused on getting a 100% score! Those little things, where we think about the way people immerse themselves in the experience and how we can provide positive reinforcement, are all important at EGYM. From beginning to advanced exercisers, we want to make the fitness experience as engaging as possible.”
EGYM features gamification elements that incorporate AI as well. The company created Gameday earlier this year to add interactive workouts that motivate fitness enthusiasts via performance-based experiences, pitting them against themselves or against others.
Corporate wellness platform Gympass is valued at $2.4 billion while Apple continues to enhance its fitness and wellness offerings
Gympass, a leading corporate wellness platform, has integrated with Apple Fitness+, meaning more than two million employees globally will now have access to the fitness subscription service. Effective immediately, Gympass subscribers on the Basic Plan and above in the U.S., U.K., Spain, Germany and Italy, and those on the Silver Plan and above in Brazil, can access Apple Fitness+ at no additional cost through their Gympass app.
Gympass has a network of over 50,000 gyms, studios, classes, personal trainers and wellness apps, and includes access to Wellness Coaches, who help users create individualized plans. More than 15,000 companies currently use Gympass, which gives employees discounts on fitness classes and gym memberships, along with other wellness perks.
Employee Wellness on the Rise
“Gympass more than doubles the number of employees engaged with wellness, thanks to the breadth of our global partner network and the attractive prices of our plans that cost 30-50% less than traditional gym memberships,” said Cesar Carvalho, CEO and co-founder of Gympass. “We’re excited to strengthen our proven ability to drive employee enrollment by providing access to Apple Fitness+ across more than 15,000 corporate clients and millions of employees globally.”
According to Gympass’ recent State of Work-Life Wellness report, the majority of employees (87%) would consider leaving a company that does not focus on employee wellbeing, while 93% value wellbeing as much as their salaries. Integrating wellness solutions into company culture has the potential to decrease turnover and save companies healthcare costs, Gympass notes.
Apple’s Fitness & Wellness Push
With Apple Fitness+, Gympass subscribers gain access to thousands of workouts and meditations, like HIIT, strength, wowing, cycling and yoga. Those with an Apple Watch can see their real-time metrics onscreen. Apple Fitness+ also offers popular experiences, like “Time to Walk” and “Time to Run.”
On Monday, Apple also launched additional updates to Fitness+ that demonstrate the tech giant’s investment in the platform and desire to cater to new audiences. In November, Apple partnered with Anytime Fitness, the tech giant’s first partnership with a brick-and-mortar gym chain.
Gympass, meanwhile, raised $85 million in a Series F funding round last summer at a valuation of $2.4 billion, led by EQT Growth with participation from Neuberger Berman Group. The valuation underscores the increasing trend of employees expecting wellness benefits from their employers. Now, Gympass has Apple in its corner, an integration that demonstrates the corporate wellness platform’s growth as well as the tech giant’s desire to bring Fitness+ to new audiences.
Modeled after a popular, club-like Australian Pilates concept, Vaura has placed its flagship location in New York City’s Upper East Side
Vaura Pilates, a total-body conditioning athletic reformer Pilates concept owned by F45 Training, is opening its first location, settling in New York City’s Upper East Side. The Vaura location will offer 28 Pilates reformers, showers and even a beauty bar.
With Pilates projected to be one of the top wellness trends of 2o24, Vaura aims to deliver the popular fitness modality in its studio with a club-like vibe touting mood lighting, mirrored ceilings and a premium sound system. The concept stems from Australia’s Vive Active, which has three locations in Oz and two studios in Singapore.
“Vaura brings an electrifying energy to athletic reformer Pilates,” said Tom Dowd, CEO of F45 Training. A prior investor in the Mark Wahlberg-backed fitness franchise before becoming F45’s CEO last March, Dowd was recently featured on an exclusive podcast with Athletech News, where he discussed the boutique fitness franchise industry and his vision for F45 and its related brands.
“We are creating a new full-body sensory experience unmatched by any other exercise regimen,” Dowd said of Vaura. “Everything about our classes, from the studio design and luxurious amenities to the club-like mood lighting and more, work in harmony to create a space that inspires transformative results members will love, and they will awaken muscles they never knew existed.”
credit: Vaura Pilates/F45 Training
Vaura Pilates offers 50-minute classes suitable for both beginners and Pilates aficionados in four formats:
Total: Vaura’s signature class combines strength, endurance and stretch in a full-body conditioning workout, with guidance from Vaura trainers providing beginner, intermediate and advanced exercise options.
Stretch: Intending to improve mobility and flexibility, Stretch offers strength-building and stress reduction with its Pilates, yoga and flexibility-infused workout.
Circuit: A blend of strength, HIIT and stability training, Circuit features 12 – 16 rounds at multiple stations to burn calories with 90-second intervals that work every muscle group.
Fusion: A combination class that is spent half on the Pilates reformer and half on functional floor-based movements for a full-body strength and conditioning workout.
Travis Frenzel, Club Sports Group CEO and Vaura franchisee, remarked that it’s a privilege to launch the first Vaura studio in the U.S. and introduce the exciting Pilates concept in the heart of Manhattan.
“As part of our January opening, we have several exciting moments on the horizon, which we’ll share more about on our social channels,” Frenzel said. “We look forward to welcoming Pilates enthusiasts of all fitness levels to our unique experience.”
Vaura Pilates opens on Saturday, January 13, 2024, at 1011 Third Avenue, on the corner of Third Ave and 60th Street. Single classes start at $42, with various class packages also available. To commemorate Vaura’s flagship Upper East Side location, new members can take advantage of exclusive offers for a limited time.
In addition to F45’s signature functional training brand and Vaura, the brand also recently debuted FS8, which offers 50 minutes of yoga, Pilates and toning. Expanding into other fitness arenas is a key priority for F45 moving forward.
Weight loss is a popular pursuit, particularly at the start of the new year. But your health & fitness goals may not center around reducing the number on the scale. If you’re trying to gain weight fast — whether for sports or a desire to bulk up into a new shirt size — you need to know how to do so safely and effectively.
While they might help, it’s not all about the mass gainer supplements. Here’s everything you need to know about science-based weight gain and how to properly move the needle.
Credit: Prostock-studio / Shutterstock
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
Before You Continue
Weight management is a complicated, sensitive topic. While dedicated, rapid weight gain may not be as commonly sought out as weight loss, it merits just as much care and sensitivity.
Studies show that chronic, dramatic overfeeding is correlated with negative health effects such as depression, disordered sleep, and more. (1)(2)(3) Significant, rapid fluctuations in body weight may put your health at risk and can predispose you to disordered eating behaviors. Consult with your physician or a qualified dietitian if you need personalized weight management care.
How Weight Gain Happens
Weight change (whether gaining or losing) is a bit like an iceberg. On the surface, things are simple: If you eat more calories than you burn, you’ll gain weight, and the same is true for consuming fewer calories in an attempt to lose weight.
This mechanism, known as energy balance, is the principal factor driving weight change for just about everybody. However, under the surface lie a variety of sociological, psychological, and environmental factors that influence both your energy balance and the behaviors that regulate your eating habits.
Credit: PeopleImages.com – Yuri A / Shutterstock
[Read More: How to Bulk: The Ultimate Guide to Gaining Size]
So, barring certain medical conditions, if you find yourself gaining weight (or want to put on weight quickly), it’s because you’re in a net positiveenergy balance, period. But those circumstantial factors can affect how easy it is for you to find yourself in a calorie surplus in the first place.
For some, a busy lifestyle, familial obligations, or a hectic work schedule leads to unintentional weight gain. But what if those same circumstances make it difficult to get adequate nutrition? You need a practical, proactive approach to weight gain.
How to Gain Weight Fast
In the simplest terms, the formula for weight gain boils down to “eat more, move less.” If you’re adding strength training into the mix (and you should be), a portion of that weight gain will come from new muscle alongside body fat, water retention, glycogen, and so on. (4)
Here’s a step-by-step breakdown of the factors that contribute to gaining weight quickly, in order of importance:
Eat More Calories
There’s no getting around it — if you want to gain weight, you need to consume more energy than you burn. To gain weight quickly, you’ll need to identify your caloric maintenance needs and then ingest a certain number of calories above that each and every day.
Calorie Calculator
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Exercise: 15-30 minutes of elevated heart rate activity. Intense exercise: 45-120 minutes of elevated heart rate activity. Very intense exercise: 2+ hours of elevated heart rate activity.
A 500-calorie excess, or surplus, should net you about an extra pound on the scale every week (since a pound of body fat equals 3,500 calories). If you’re performing strength training workouts, a portion of that extra weight should come from lean muscle mass instead of fat alone.
Eat More Frequently
If you’re finding it difficult to increase your calorie consumption in order to gain weight, one of the best things you can do is increase the frequency of your eating. Adding two micro-meals or snacks between breakfast, lunch, and dinner can help you pack in some extra calories quickly, and smaller meals aren’t likely to make you feel too full to eat at all.
Drink Your Calories
If you need to pack in some extra calories but can’t stomach another forkful of chicken and rice, turning toward liquid options may be your best bet. Calorie-dense beverages such as whole milk or meal replacement shakes can be ingested much more quickly than solid food and still provide heaps of nutrition in the process.
Credit: Elnur / Shutterstock
Some studies have shown that liquid-based caloric intake leads to more substantial acute weight gain than solid food exclusively, but these results haven’t been measured over the long term. (5)(6)
Reduce Your NEAT
Your body burns calories constantly, from the moment you wake until you rest your head on your pillow at night (and even while you’re sleeping). The energy you burn throughout the day, outside of dedicated exercise, is called NEAT: Non-exercise activity thermogenesis.
The higher your NEAT value is, the harder it’ll be to gain weight. (7) You can take small steps to reduce your NEAT (and thus lower your caloric maintenance level) by parking closer to the entrances of stores, sitting rather than standing when possible, and so on.
Just be sure to not take this to the extreme — there is a long list of health benefits related to maintaining a high level of general physical activity, and you shouldn’t neglect these things in an effort to put on a few extra pounds.
Try Cold Water Immersion
If you find it difficult to gain weight because you lack for appetite, taking a dip in some icy waters might help get your stomach rumbling. Some studies have shown that cold water immersion (CWI) significantly stimulates appetite — as long as the water you immerse yourself in is roughly 20 degrees Celsius. (8)
Less Water, More Sodium
Your water consumption habits strongly influence your body weight on a day-to-day basis. The relationship between water intake and your weight, though, might surprise you. Generally speaking, the more water you consume, the less your body will feel the need to hold onto.
“Water loading” is a common practice for athletes who need to drop their scale weight quickly ahead of competitions. Conversely, drinking less water can help you retain more fluid and increase your scale weight accordingly. Upping your sodium intake can help as well since sodium causes further water retention.
One study showed that 1.5 extra liters of water ingested per day was correlated with acute weight loss. (9) Reducing how much water you drink may help you gain temporary scale weight, but understand that this isn’t a sustainable approach to putting on weight long-term.
Best Foods for Gaining Weight
To gain weight quickly, you don’t need to eat more food — you must consume more calories. Calorically-dense foods will provide the energy surplus you need to make gains on the scale without requiring you to shovel down extra-large portions at every meal.
More specifically, you can make your weight gain journey easier by opting for high-sugar, high-fat food sources, which are more palatable and tempting (10) (just remember to not skimp out on your vitamins, minerals, and other micronutrients!)
Credit: YARUNIV Studio / Shutterstock
[Read More: How to Count Macros for Weight Loss, Muscle Gain, and Maintenance]
Here are a few solid options. Note that these nutritional values are general estimates and may vary somewhat between products and brands:
1. Nuts & Seeds
Nuts and seeds are a great option for putting down extra calories by the handful. Most foods in the nut family are extremely high in healthy fats (and equally calorically-dense). For example, a one-ounce serving of plain almonds contains roughly 170 calories.
2. Fatty Meat & Fish
If you don’t practice vegetarianism or follow a vegan diet, you should be eating meat to both hit your protein goals and put on weight. Go for fatty options like ground beef here. A 3-ounce serving of 85% ground beef holds 220 calories and comes with 24 grams of protein as well.
3. Whole Milk
Whole milk is one of the most cost-effective, calorie-dense beverages you can buy. In addition to providing ample amounts of micronutrients like calcium and vitamin D, an 8-ounce serving of whole milk also contains 150 calories and 8 grams of protein.
4. Weight Gainers
Weight gainers are nutritional supplements designed to, well, help you gain weight. Gainer powders come packed to the brim with lots of calories and carbohydrates to fuel high-volume weight lifting workouts.
Nutritional contents vary significantly between brands, with some mass gainers offering in excess of 1,000 calories per serving.
5. Granola
You can replace your morning cereal with granola and increase your caloric intake significantly in the process. For instance, one cup of granola can contain around 520 calories while also providing heaps of dietary fiber and other valuable micronutrients.
6. Oils, Sauces, & Condiments
Dressing up your food can both make your meals tastier and increase the rate at which you gain weight. Certain condiments are extremely dense in calories. For example, just one tablespoon of cooking oil contains 120 calories (and 14 grams of fat).
A two-tablespoon serving of full-fat ranch dressing has about 130 calories depending on the brand. Cooking with oils and putting condiments on your food is a great way to sneak extra calories into your meal without making you feel overly full.
Your Takeaways
Rapid, intentional weight gain isn’t as popular as weight loss, but should be approached with as much dutiful attention and care if you want to gain weight safely.
Gaining weight on the scale will mostly involve being in a calorie surplus, wherein your body consumes more energy than it burns.
Gaining weight on the scale isn’t necessarily the same as gaining “real” body weight.
Your “scale weight” is a result of your body’s physical weight, plus the amount of water you retain and the undigested food in your belly.
Gaining weight quickly is best achieved by increasing the amount of calories you consume and reducing certain aspects of your physical activity.
Eating high-calorie foods, limiting unintentional exercise, and adjusting your sodium and water intake can help you quickly increase the number you see on the scale.
Weight management is a complex and deeply personal process. Making significant changes to your body can predispose you to disordered eating habits. Consult with a physician if you’re worried about managing your eating behaviors or body weight.
References
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Chung N, Bin YS, Cistulli PA, Chow CM. Does the Proximity of Meals to Bedtime Influence the Sleep of Young Adults? A Cross-Sectional Survey of University Students. Int J Environ Res Public Health. 2020 Apr 14;17(8):2677. doi: 10.3390/ijerph17082677. PMID: 32295235; PMCID: PMC7215804.
Ranea-Robles, P., Lund, J., & Clemmensen, C. (2022). The physiology of experimental overfeeding in animals. Molecular metabolism, 64, 101573.
Leaf A, Antonio J. The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review. Int J Exerc Sci. 2017 Dec 1;10(8):1275-1296. PMID: 29399253; PMCID: PMC5786199.
Allison DB. Liquid calories, energy compensation and weight: what we know and what we still need to learn. Br J Nutr. 2014 Feb;111(3):384-6. doi: 10.1017/S0007114513003309. Epub 2013 Oct 29. PMID: 24164833; PMCID: PMC4973863.
Almiron-Roig, E., Palla, L., Guest, K., Ricchiuti, C., Vint, N., Jebb, S. A., & Drewnowski, A. (2013). Factors that determine energy compensation: a systematic review of preload studies. Nutrition reviews, 71(7), 458–473.
Chung N, Park MY, Kim J, Park HY, Hwang H, Lee CH, Han JS, So J, Park J, Lim K. Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure. J Exerc Nutrition Biochem. 2018 Jun 30;22(2):23-30. doi: 10.20463/jenb.2018.0013. PMID: 30149423; PMCID: PMC6058072.
Grigg, M. J., Thake, C. D., Allgrove, J. E., King, J. A., Thackray, A. E., Stensel, D. J., Owen, A., & Broom, D. R. (2023). Influence of water-based exercise on energy intake, appetite, and appetite-related hormones in adults: A systematic review and meta-analysis. Appetite, 180, 106375.
Vij VA, Joshi AS. Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants. J Nat Sci Biol Med. 2014 Jul;5(2):340-4. doi: 10.4103/0976-9668.136180. PMID: 25097411; PMCID: PMC4121911.
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