How to Gain Weight in a Month
In 2007, Colorado was the only state that had an obesity rate of less than 20 percent, according to the Centers for Disease Control and Prevention. This indicates that there is no shortage of overweight people in the United States. But some people actually want to gain weight--in the world of fitness enthusiasts, they're known as "hard gainers." If you are one of the few who are trying to gain weight, especially in a month, you're going to have to make a dedicated effort.
Instructions
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Pack it On
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Keep a food log. The first thing you need to do is get a food journal. This can be a small, pocket-size notepad or a one-subject composition notebook. It doesn't have to be fancy. Write down your current daily intake of food and beverages. Track everything that has calories. This will give you an idea of your current caloric intake.
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Eat multiple meals. Eat six to eight times during the day. Start the day with a meal, and then eat every two to three hours for the rest of the day until you go to bed. This will enable you to fit more calories into your day without feeling too bloated.
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Add calories to your meals. Now that you know what your daily calories are and you are eating six to eight meals a day, it is time to add some calories to those meals. You can do this by adding pieces of fruit, nuts, seeds or juices or by simply increasing the portion sizes of your meals.
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Eat foods that are nutrient-dense, calorie-dense and healthy. The main objective is to eat foods that are clean. Eating high-fat, unhealthy foods will cause you to gain weight in an unhealthy way while predisposing you to risk factors. Eat foods like avocados, nut butters, lean meats, fish, dairy products, fruits, vegetables and pasta.
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Incorporate smoothies into your eating plan. Smoothies can be made with healthy ingredients, and they can be tailored to be high in calories. They are also a quick, convenient meal to make and take on the go. Here's an example: Put 16 ounces of chocolate soy milk in a blender. Add one banana, one tablespoon of peanut butter and one scoop of protein powder. This weighs in at about 620 calories.
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Do weight training. To effectively gain weight in a month, do some weight training. More specifically, do complex exercises that use a high amount of muscle fiber. Exercises include bench presses, squats, military press and dead lifts. Perform high sets of heavy weights with low reps and long rest periods. An example would be 10 sets of three reps with two- to four-minute rests.
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Reduce long periods of aerobic exercise. If you are doing a lot of aerobic exercise such as running or cycling, it will be very hard to gain weight because you'll be burning as much as you're consuming--or more. Cut the cardio out of the equation completely or just keep it to a low intensity, such as walking.
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Tips & Warnings
As far as gaining weight goes, do not waste your time on low-fat foods like yogurt, crackers and cheese. This is a time when you actually want to get more calories. Just make sure not to eat too much saturated fat.
Resources
- Photo Credit K/Rail
