Most fitness enthusiasts know that it takes time to gain quality weight. Sometimes, however, a short-term weight gain goal is just what you need to get started, break a plateau or simply challenge yourself. Although countless products advertise quick gains, the key to great results is hard work and smart training. You should be able to gain a significant amount of weight in only 30 days.
Step 1
Weigh in on the same day, at the same time each week so that the number on the scale reflects true weight gain. Keeping track of your body weight will let you know if you are on track to reach your goal.
Step 2
Eat more meals. Rapid weight gain means feeding your body high-quality calories all day. Meals must be no more than three hours apart and should be balanced between complex carbohydrates, protein and healthy fats. A typical meal could consist of 8 oz. of lean beef, a cup of brown rice, half an avocado and steamed vegetables. Meals should total between 500 and 1,000 calories.
Step 3
Lift heavy weights. Spend your time in the gym lifting heavier weights than you are used to. Increase each exercise weight by at least 10 percent, even if it means doing fewer repetitions. Heavy weights are better for weight gain because they cause more micro-trauma to the muscles, which causes more growth.
Step 4
Sleep as much as possible. Sleep at least eight hours per night and take a nap after training if your schedule allows. Your body repairs itself when you sleep, not when you train. Keeping rested will ensure that you are recovering as fast as possible and maximizing your workouts.
Step 5
Supplement your diet with creatine. Creatine monohydrate is a popular bodybuilding supplement that is prized for its ability to cause short-term weight gain. For the first week of creatine use, load with 5 g servings five times per day. After the first week, only take 5 to 10 g per day to maintain body weight. Creatine contains no calories and will not cause fat gain. The fast weight gain is due to water pulled into the muscle cells with the creatine.
Tips and Warnings
- If you have trouble finding time to get all your meals in, take advantage of energy bars. They're ultra-portable and a good source of fast calories.
- Do not start heavy training if you are unfamiliar with strength training. Stick to the machine circuit until you are more comfortable with the weights.
Things You'll Need
- Fitness center access
- Creatine monohydrate powder
References
- "Essentials of Strength Training and Conditioning, Third Edition"; National Strength and Conditioning Association; 2008
- American Council on Exercise: Supplement Specifics
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