Although most people are focused on weight loss and dieting, there are many individuals that are looking to gain some weight. Putting on 5 or 10 extra pounds can be more difficult then one thinks. It is also important to pack on healthy, muscle weight rather than unhealthy, fat weight. The following steps will help you add 10 pounds in a healthy and quick manner.
Things You'll Need
- A great appetite
Analyze your current diet and caloric intake (how many calories you eat each day). There are some great calorie information and calorie counting tools online, just use your favorite search engine to find them. The Healthy Body Calculator I added in the resource section below helps determine your healthy body weight and body mass index as well.
Determine the amount of extra calories you need each day to gain weight. For example, if you have a 2000-2500 calorie per day diet, you would need to add 500-1500 more calories each day to get results.
Create your meal plan strategy and decide on what foods and supplements you need to incorporate in your diet each day. Make sure this list includes fruits and vegetables and healthy proteins/fats. Weight gain requires a balanced diet, be sure to diversify!
Eat 3 meals per day with 2-3 healthy snacks in between. Use a calorie counter and make sure you are meeting the required calories needed to gain weight. Supplemental drinks, such as protein shakes and weight gainer products, can quickly add 500-1000+ calories. Just make sure you stick to your wight gain program!
Exercise a minimum of 3 days per week. This should include both weight training and aerobic exercise. Your weight training should focus on heavier weights and less reps, or repetitions. This will help promote muscle weight gain. As with your meal plan strategy, the most important factor is sticking to your weight gain program!