When you’re on the path to gaining weight, it can be very tricky.. For whatever reason you’ve fallen underweight, it’ll make it much harder to then gain weight again afterwards. There are a whole plethora of things to consider when trying to gain weight, and it can be hard to remember them all (I know this from experience) so I have decided to make up a list of the 10 most important (IMO) aspects of gaining weight.

The Ten Commandments of Gaining Weight

  1. Make sure to drink water after your meal.
    Water fills you up quickly and can makes it hard for your stomach to digest food properly. Therefore drinking water before eating will make it difficult to put on weight.
  2. Eat more, but eat smaller meals.
    Any time you get a chance, it can be helpful to have an additional meal or snack. E.g. toast, cereal, fruit or chips. Remember the rule; eat every 2 hours!
  3. Drink full-cream milk wherever possible.
    Full-Cream milk is packed with protein and calories, so drinking it whenever you are able to is a great plus when trying to gain weight
  4. Add in the occasional protein-shake.
    Protein shakes are exactly what the name suggests, milkshakes packed with protein.. There are many different types you can get, filled with all kinds of nutrients etc.. check out [aff link] to see which protein powder would best suit you.
  5. When eating meals, use bigger plates.
    It’s no lie that you can’t fit as much food on a bread and butter plate, as you can on a large serving platter, this is why we suggest using bigger plates when having meals, as the more food there is in front of you, the more food you’re likely to eat, and in turn.. the more weight you’re likely to gain.
  6. Don’t be afraid to eat junk food.
    This is a simple way to add in more calories to your diet, especially when you’re in a rush and don’t have the time to prepare a big meal. Also remember, thinner people can have more leeway with junk food as they have a faster metabolism.
  7. Supplement Creatine into your diet.
    The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight. Whats so special about Creatine? Well. One huge benefit of creatine is that it allows for your body to store water weight. This is allows you to gain those extra kilos of non muscle. We are 72% water as humans remember that.
  8. Eat before and after you sleep.
    Sleeping for 8-10 consecutive hours is exactly like fasting, therefor in order to gain weight and muscles, you must break it up (hence the name breakfast), by eating right before sleeping and eating just after you wake up in the morning.
  9. Eat your protein first and vegetables last.
    If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last. This method will make it a little bit easier for you to stomach your food.
  10. If you’re a smoker, cut down or quit.
    Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain. Cutting down will help also if you are actively dieting and exercising to gain weight.

Conclusion –

While it can be very hard to gain weight. It’s easy to remember the tricks to gaining weight with this list ! Utilize it to take your journey of gaining weight to the next level.

Image Attribution: https://pixabay.com/en/man-board-drawing-muscles-strong-2037255/

While the gym is not a fashion show, it definitely pays off to have some good gym clothes to wear when you go work out. Ill-fitting gym clothes can be a nuisance, if they’re too small, you may have trouble fully stretching your body.. If they’re too big, you may be contantly fixing them up etc – interrupting your workout. Womens Gym clothes can be hard to find.. but once you get them you’ll have yourself wondering where they’ve been your whole life.

It is not important what your gym clothes look like, but it is important how they fit and how they feel. Wearing the right gym clothes can add to mobility & confidence and assist you in certain weather conditions. Additionally, having the correct gym shoes for the type of exercise you’re doing can be extremely beneficial to your work out and your posture.

here are just a few pieces of Women’s gym clothing from Amazon.com – sporting low prices, free shipping on some items and a huge variety of items you just can’t go wrong with Amazon.com

Tops –

3 Pack Compression Base Layer Dry Fit Tank Top – $20 – $30

Shut up and Squat – tank top – $6-$10

Pants –

Slogan Leggings – $5 – many more options and colours

Yoga pants – $10 – $30

Check out our post on good gym shoes for more.

Many people will judge others because they’re a bigger weight; calling them fat, gross, etc. And thankfully, since the judgement started, there has been people campaigning against this kind of behaviour by preaching things such as “love your body” or “big is beautiful”.. Some people may even go so far as to slander people who are thinner, in an attempt to make overweight people feel more accepted. While this support is wonderful and very necessary, people don’t seem to understand that they are promoting a very unhealthy body, just like the media with underweight bodies. There are many dangers of being overweight; here are some of the most common, yet most dangerous of the lot.

Type-2 Diabetes

There is belief that obesity triggers changes to the body’s metabolism functions. These changes then cause fat molecules to be released into the blood by the fat tissue, which affects insulin responsive cells and leads to reduced insulin sensitivity. Meaning an individual would then need to carefully watch their food intake in order to keep all levels at their average.

Heart Disease

One of the most common dangers of being overweight.. Heart disease is caused by many things; including high blood pressure; Cholesterol reductions, particularly reductions in HDL cholesterol; and diabetes. Insulin resistance and accompanying insulin excession are typically associated with <i>both</i> Heart Disease and Obesity. Although most of the factors relating obesity to coronary artery disease increase as BMI increases, they also relate to body fat distribution. Long-term studies, however, indicate that obesity not only relates to but independently predicts coronary atherosclerosis (a build-up of plaque inside the artery walls).

Gall Bladder Disease

Obesity can cause Gall Bladder Disease very easily, particularly in women, as the excess fat in the body increases the amount of cholesterol in bile(fluid which aids digestion and is secreted by the liver and stored in the gall bladder) – which in turn leads to stones forming in the gall bladder. Gall Stones – as they are typically called, cause immense pain, and may sometimes need surgery to remove the stones.


Being overweight may not necessarily cause cancer, however the risk of an individual getting cancer is greatly increased if that individual is overweight. This is due to the fact that excess fat in the body can cause cells to mutate, and in some cases, form tumours. Some of the types of cancers caused by overweightness/obesity include cancers of the breast, bowel, kidney, liver, gallbladder, ovaries and many more.

Therefore while it is a good thing to love your own body and be comfortable in your own skin, it is not good to have an unhealthy body. Especially not when there are so many dangers associated with being overweight. 

Best Protein Powder For Women

Many of us still have this idea that protein supplements are more or less a male thing to get bigger and bulk up, this is however a misconception, you might be surprised to know that women can make use of it just as well as men and in some cases even better depending on the particulars of the supplement. In this article you will also be introduced to what we consider to be the Best Protein Powder For Women.

Generally, women require a lesser amount of protein compared to men – that’s a fact. This could lead to the source of that common belief mentioned earlier. What women don’t take into account is, that during their exercising and/or dieting regime, their protein need simply isn’t satisfied, due to their muscles requiring additional protein for repair or, when reducing the calorie intake, protein absorption goes down as well.

If you want the Best Protein Powder For Women, look no further than “Define Womens High Protein“.

Less protein consumption results in reduced muscle mass. When women may think they don’t need a great amount of muscle, let me just remind them that muscles are the cells that burn calories! And when there is reduced muscle mass, fewer calories are burnt. I think you know where this is heading. This combined with a slowed down metabolism caused by low – calories diet can lead to a bounce effect.

For those who weren’t aware, now you are informed! I’m not attempting to tell you that you should ‘bulk up’ in order to lose fat. You’re aim is to provide enough protein for the body to be able to maintain muscles despite lower calorie intake. Unfortunately, the first thing your body does when it’s starving, is getting rid of muscles, as they burn calories instead of fat which you are looking to lose. And when you are working out, especially to ‘tone up’, and you don’t provide enough proteins, your body will sacrifice one muscles group to rebuild another one on one day, just to ‘bite’ it to rebuild the first one on another day. And now we can go to supplementation.

Best Protein Powder For Women

Workout Planner recommends “Define Womens High Protein” as the choice to build muscle and lose fat available from: nutritionwarehouse.com.au

Aussie Purchase Link: Nutrition Warehouse Define Womens High Protein

Clinically Proven Fat Burning Ingredients 

Combines premium protein with proven thermogenic agents to burn unwanted fat and build tone.

Appetite Control

Protein plays a key role in weight management by controlling appetite, providing a longer sense of fullness and lifting metabolism.

Designed Specifically for Women 

This delicious high protein, ultra-low carb, ultra-low fat, ultra-low sugar and gluten free formula will help keep you fuller for longer and help boost your energy throughout the day.

21 Vitamins and Minerals

Packed with essential vitamins and minerals uniquely blended to support the lifestyle and nutritional needs for women.

This article is an assessment of the discipline required to be Mr. Olympia at the time of Arnold Schwarzenegger’s rise to glory. During his time of becoming Mr. Olympia, Arnold became hugely successful in not only bodybuilding, but he quickly exploded as a Hollywood sensation. Arnold took the media by storm with his incredible physique. No one has seen anything like it before. But what is more incredible is the mind behind the body. He is not just a huge hunk of muscle as you would imagine the hulk to be, but like with any academic field there must be a clear and structured system in place. It is based on established laws and the concept of exploring new boundaries.

Arnold Schwarzenegger was a pioneer in his field of bodybuilding. He came to understand all the important factors early on as he pursued his vision of becoming the best bodybuilder of all time. As he spent his time researching the important principles and conditioning himself to optimising results time and time again, it became his passion to explore new boundaries.

This required discipline, hard work and the all-enlightening “no excuse” attitude.  This was hugely prominent throughout his practices which allowed for him to break the ideals of what was already considered “huge, lean or ripped”. Unlike many of his competitors, he’d go the extra mile, working harder, faster on a particular disciple to get the edge. Apart from hard work he realised the methods integral to raising the standards. He’d spend additional time on exercises that didn’t have machine support such as the “Dumbbell Fly” to maximise chest pump and step out of an established comfort zone within the gym community.

One of Arnies famous principles are “train with no shoes”. We believe this may not be allowed in most gyms today for obvious reasons, however all-be-it you train at home and accept your own risks, you may as well find out the big deal with training without shoes. It’s pretty simple really if you think about it! When you train without shoes, your body works harder to stabilise you whilst you lift weights meaning more muscle fibres are burning to keep you balanced. This is really good if your shredding dirty bulk, fat or simply aiming to get leaner and stronger.

Many of these principles would later add up for Arnie over time. This would become the secret to his success. It is evident while showcasing his strength and achievement during the examination process. His muscles looked more defined, more toned, and one could notice that he did indeed travel the extra mile.

Now whats your excuse? Look towards Arnold and think about what he had to put in to get where he is now in history. Maybe you may be able to extract a little bit of inspiration from this man in order to terminate your next workout? Get out there and lift.