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As popular as weight loss videos are, it's time to look at the other side of the scale. The notion of gaining weight has escaped the grasp of many naturally skinny individuals.

随着减肥视频的流行，是时候看看健康增重视频了。很多天生低体脂的人，并没有增重的概念。

It seems like no matter what they do, they can't put on a single ounce of extra mass. And it doesn't help that people on the internet and even supposed fitness gurus, are telling you that there's no way you can gain weight because of your "genetics."

似乎不论他们做什么，都不能增加一盎司额外的重量。不论是网友还是所谓的健身专家，都对你没有任何帮助，他们都在告诉你，都是基因的问题使你无法增重。

Fortunately, such a blatant claim is blatantly false. Undoubtedly, there are genetic differences to each person's body, but, barring any diseases, anyone can not only put on mass, but huge amounts of muscle as well.

不过，这种说法显然是武断的。毫无疑问，每个人的身体都有遗传差异，但是除非有疾病，不然大家不仅可以增重，还可以大量增肌。

Fundamentally, it comes down to two things: 1, eating the appropriate amount of food, and 2, having a proper workout plan.

大家基本上只需要做两件事：第一，摄入足量食物；第二，制定合理的锻炼计划。

Yes, you might be thinking, "I've already tried that and it doesn't work!" Thing is, it's as much of an excuse as a person overweight saying that they've tried all types of diet and still can't lose weight.

是的，你也许会这样想“我已经试过了，这样做没用”。但这只是一个借口，就像胖子说他们已经尝试过所有的节食方法，但体重却仍下不去一样。

Fact is, nothing will ever escape the law of thermodynamics. Energy cannot be destroyed nor created.

事实上，任何事都离不开热力学定律。能量既不能被摧毁也不能被创造。

It can only be converted from one form to another. That is, for weight gain, one must eat more calories than he or she burns.

它只能从一种形式转化成另一种形式。也就是说，为了增加体重，一个人摄入的热量必须大于他（她）所消耗的。

And some of you might think that not all calories are equal, and it's true. The three caloric macronutrients that we humans consume, proteins, carbohydrates, and fats, serve very different purposes, but they all are essentially energy for the body.

有些人可能会认为，不是所有的热量都是一样的，这想法是对的。我们人类消耗的三种主要热量营养素，蛋白质，碳水化合物和脂肪，用途各不相同，但它们本质上都是身体的能量。

Eat more than enough and the body stores the excess away, and you gain weight. So, increasing calorie intake is the name of the game.

当摄入比所需更多，身体会把多余的热量储存起来，你的体重就会上升。因此，增加热量的摄入才是问题的关键。

You've probably heard people and perhaps even fitness pros tell you to, just eat more. Heck, double what you're eating now and you'll gain weight in no time!

你可能听人们甚至是健身专家说过，多吃点就行。你现在吃双份的量，立马就能长胖！

And yes, it's true, but it doesn't always work. Understand that you have spent your entire life eating a certain amount of food, thus, your body has adapted to expecting a certain amount of food.

这个方法确实有用，但并非总是有效。要知道，你一直在吃一定量的食物，你的身体已经适应了摄入一定量的食物。

We as humans are a very habitual species. Meaning, we don't like change.

我们人类是习惯性物种。这意味着，我们不喜欢改变。

And when there's change, there is resistance. And what's a greater change than something like doubling the food you eat?

哪里有改变，哪里就有抵抗。还有什么是比摄入双倍食量更大的变化？

Knowing this, the proper approach is to change things gradually. If you're eating a sandwich for lunch with three slices of turkey, try four slices next time.

所以，合理的方法是逐渐改变食量。如果你午餐吃一个夹了三片鸡肉的三明治，那下次就吃四片。

Drink half a glass of milk in the morning? Try three quarters!

早上会喝半杯牛奶？下次喝3/4杯！

8 ounce of steak for dinner? Try 9!

晚饭吃了八盎司的牛排？下次就吃九盎司！

It's all about small changes now adding up to huge changes later. In terms of calories, it might be roughly one to two hundred more calories per day.

这些小变化会累积成大的改变。从热量来看，每天大约多吸收一两百卡。

After a few weeks, ramp it up to two to three hundred, and after a few more weeks, three to four hundred! You get the pattern.

几周后，增加到每天两三百卡，再过几个星期，每天三到四百卡！依次类推。

And yes, food type matters, too. You wouldn't want to just gobble down bags of chips all day, even if it works.

当然，食物种类也很重要。你不能整天想着狂吃很多包薯片，即使它能增重。

More calorie and nutrient rich foods, such as fruits, nuts, and oats, would be a good idea. More protein if you're shooting for more muscle, such as 1 to 1 and half grams per pound of bodyweight.

很多高热量且营养丰富的食物，例如水果，坚果和燕麦都是不错的选择。如果你想要大量增肌，就要摄入更多的蛋白质，比如每磅体重摄入1到1.5g。

Aim for healthier omega 3 fats and higher carb intake. Just be careful with too much carbs, as it can lead to insulin resistance over time, and in extreme cases, lead to a little thing we call "diabeetus."

努力摄取更健康的不饱和脂肪酸和更高的碳水化合物。但是不要摄入过量的碳水化合物，因为随着时间推移，它会导致胰岛素耐受，在极端情况下，会导致糖尿病。

Unlikely, yes, but possible. And if all else fails, then yes, taking supplements can help, but choose the ones that are higher in proteins and fats.

未必，但有可能。如果这些方法都失败了，那么吃补剂也可能有用，但是要选那些高蛋白质，高脂肪的补剂。

Many mass gain supplements are just sugary concoctions, which technically can make you gain weight, but not in the healthiest manner. And of course, if you want to build muscle, eating is only half the battle.

很多增重补剂都是含糖的混合物，理论上能让你增重，但不是最健康的。当然，如果你想练肌肉，有是一半在于吃。

The other half is in the gym. Whether it's lifting weights or calisthenics, your training should consist of heavy volume and progressive overloading.

而另一半在于健身。无论是撸铁还是健美操，你需要高组数的渐进式超负荷训练。

That means pushing moderately heavy weights many times, and next time, push more weights than you did the first time. Rinse and repeat.

这意味着要多次推中等重量的重物，逐次增重。周而复始。

Avoid things such as cardio, since it burns too much of your precious calories, and heck, even try to cut down any physical activity, such as cleaning your room or washing dishes. As miniscule as it sounds, all of these activities can add up to a solid number of calories.

不要做有氧运动，因为它会消耗你太多宝贵的热量，甚至还要减少任何体力活动，例如清理房间和洗盘子。虽然听起来微不足道，但所有这些活动量加起来也能消耗你不少热量了。

But. . . good luck convincing others on your unfinished household duties for the sake of your gains. And if you've paid very close attention, you'll notice that all of this advice is essentially the same as the principles of bulking.

所以，为了你的增重计划，祝你能说服别人去做你未完成的家务。如果你很关注这方面，你会发现所有的建议基本上都和增肌原理相同。

But, people that are naturally skinny will have to be much more diligent in following the bulking guidelines than your average individual. You can learn more about bulking in the video here.

但是，天生低体脂的人，要比一般人更努力地遵守增肌指南。你可以在本视频中了解更多有关增肌的知识。

Finally, if there's anything you've learned from this video, let it be that anyone, including yourself, can in fact gain weight. Apply the right calorie approach, and it most definitely will happen.

最后，如果你从这个视频中学到了些什么，那就是任何人，包括你自己，事实上都可以增重。使用正确的增重方法，就一定能成功。

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