Gaining weight does not have to be costly or challenging. In fact, you can make simple changes to your diet and exercise routine and gain 1 lb. in a week. While you may want to pack on the weight faster than that, this pace helps ensure that your new weight is coming from muscle and that you are making healthy adjustments to your lifestyle. Consult your physician before you alter your diet and workout regimen.
Before You Get Started
No matter the reason you want or need to gain weight, make an appointment with a health care provider to discuss the pace of weight gain that is best for you, and also ask her how much weight you should plan to put on. Not everyone is meant to have the build of a linebacker, but you can bulk up to achieve the healthiest body for you. Avoid any products that claim they will help you put on pounds quickly. These typically do not work, and they may pose serious risks to your health.
Divide Up Your Meals
To gain weight, you need to eat more, but this can be challenging if you have a small appetite or are not used to consuming so much food. Dividing your meals up into five or six small ones and spreading them throughout your day can help you do this more easily. You should aim to eat every three hours or so, and be sure to drink your beverages either 30 minutes before or after your meal. This will help leave room for your food and allow you to finish what's on your plate.
Pack in Extra Calories
Gaining 1 lb. a week requires eating 500 calories more each day than your body burns. If this sounds like a lot, consider sneaking in those calories by making small additions to what you already eat. For example, put some extra peanut butter on your whole-grain muffin or have a sandwich made on whole-wheat bread with chicken, cheese, grilled vegetables and avocado. You can also make your oatmeal with milk instead of water, and then add some honey, dried fruit and nuts to it after cooking.
Strength Train
A moderate amount of exercise can help you gain weight, especially if you perform strength-training workouts. You don't have to hit the gym to do this. You can purchase resistance bands or free weights and bulk up from the comfort of your own home. Perform your strength-training exercises three times a week and work each of the major muscle groups to achieve a balanced physique. Do things like squats, lunges, triceps extensions, crunches and pushups, working your way up to three sets of eight repetitions per exercise.
Member Comments