Gaining weight can be difficult for some people, but with regular exercise and proper nutrition, you can put on 30 lbs. Eat a healthful diet and perform strength training to ensure weight you gain is muscle, not fat. Make sure you get enough calories to prevent weight loss from extra exercise. The length of time it takes you to gain 30 lbs. will depend on how hard you work and your body type. Think about investing in a personal trainer if you don't normally exercise.
Step 1
Fuel your body. Aim to get 500 extra calories each day. Eat more energy-dense foods, or foods that are high in calories, such as nuts and lean meats. Aim for five to six small meals per day. Meet with a registered dietitian or nutritionist for guidance.
Step 2
Snack on calorie-dense foods, such as nuts, peanut butter, cheese, dried fruits and avocados. Try smoothies or healthy shakes made with milk and fresh or frozen juice.
Step 3
Get more protein. The more protein your body stores, the larger your muscles grow. Aim to take in about 1 g of protein per pound of body weight each day, recommends "Men's Fitness" magazine.
Step 4
Eat a high-protein and high-carbohydrate meal about an hour before your workout. Finish with a protein shake that has a ratio of about 2 g of carbohydrates for every 1 g of protein.
Step 5
Exercise regularly. Perform sprint intervals for 30 minutes, three times a week. Interval workouts burn fat while sparing muscle. Try running full speed for a minute, then jogging for two minutes. Exercise may also stimulate your appetite, according to MayoClinic.com.
Step 6
Build muscle through strength training. Aim for around 12 sets per muscle group and six to 12 repetitions per set. Use heavier weights and move at a controlled speed. Perform lifts that work several muscle groups at once, including squats, deadlifts, presses, rows and pullups. Never work the same muscle group two days in a row. Train no more than four times a week to allow for recovery. Stretch after workouts to prevent injury and improve recovery.
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