How to Gain a Lot of Weight Quickly
Increasing overall bodyweight is a process of gaining both body fat and muscle mass. The combination of the two will add pounds to your frame. According to James L. Benson, author of "Gaining Weight for Skinny People," in order to encourage body fat and muscle gain, you must carefully manipulate your body. While there is no way to gain 10 pounds in a week, you can encourage a healthy weight gain of approximately two or three pounds per week.
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Instructions
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Increase your caloric intake by 1,000 calories per day to encourage fast weight gain. According to Jane Kirby, author of "Dieting for Dummies," one pound of fat consists of 3,500 calories. An increase of 1,000 calories daily will result in a two-pound weight gain per week. Track your daily caloric intake for one week and add up all of the resulting numbers. Divide this number by seven and add 1,000 to determine how many calories you need to consume daily.
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Eat six to seven meals a day to encourage weight gain and make increased caloric intake easier. A daily meal plan might consist of breakfast, brunch, lunch, early afternoon snack, late afternoon snack, dinner and nighttime snack. According to Manuel Ortiz, author of "Gaining Weight 101," eating more meals during the day not only encourages weight gain but also supports your muscles when exercising.
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Begin weight training three to five days a week to encourage muscle gain. As muscle weighs more than fat, weight training will expedite the rate at which you gain mass. Before you begin any weight training exercise, determine how much weight your body can safely lift. According to the American Council on Exercise, you should be able to perform six repetitions of an exercise comfortably before you feel your muscles start to tire. Examples of weight training exercises include bicep curls, tricep presses, butterfly presses, chest presses, weighted squats, leg presses and weighted calf raises. Create a routine of five or more exercises to encourage fast weight gain. Perform three to four sets consisting of 10 to 12 repetitions of each exercise.
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Tips & Warnings
Always consult with your health care professional before beginning a new diet and exercise program. Avoid the temptation to gain weight quickly by eating unhealthy fatty foods, which can lead to other health problems.
References
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