If you need to gain a lot of weight quickly, you may be tempted to eat a lot of junk food and sit around all day. However, this will only lead to fat gain. Since muscle mass is more dense than fat, gaining muscle mass enables you to gain weight faster. While you may be tempted to gain weight as quickly as possible, it is safe to gain up to two pounds per week. Any more than that may wreak havoc on your body.
Step 1
Exercise for 60 to 90 minutes daily. Weight training and resistance training are ideal for a person who wants to gain weight because these types of exercises help to build muscle mass. Triceps curls, leg presses, squats, lunges and pushups are some of the exercises you can do each day.
Step 2
Consume an extra 500 calories daily to gain one pound per week. When you are trying to gain weight, you can't stop exercising as you need to do this to build muscle.
Step 3
Plan your meals around your workouts. Eat a meal at least 45 minutes before your workout so your body can digest the meal before your workout. Eat again after your workout. In addition to those two meals, eat three to four more meals throughout the day.
Step 4
Increase your carbohydrate intake. Fifty five to 60 percent of your calories each day should be from carbs, notes Rutgers Fitness. Whole grain bread, oatmeal and brown rice are some options.
Step 5
Choose healthy proteins, such as white meat chicken, fish, beans, peanut butter and egg whites. Ten to 15 percent of your calories should be from healthy proteins.
Step 6
Track how much fat you eat. Every day, 25 to 35 percent of your calories should come from fat. Choose healthy fats, including canola oil, avocados, olives and nuts, notes MyPyramid.gov.
Step 7
Eat fruits and vegetables. They provide your body with nutrients that help you stay healthy.
Step 8
Drink milk and eat milk-based products, including chocolate milk, yogurt and cheese.
Tips and Warnings
- When you are making your plate, take larger than normal portions.
- Gaining too much weight too fast can pose a health risk. Consult your physician before starting a weight-gain regimen.
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