There are a ton of different reasons why you might want to pile on the pounds as soon as possible.
Whether you’ve lost a worrying amount of weight recently or you just want to get into the right shape as soon as possible, it’s not uncommon for someone to try and gain 10 pounds in a single week.
If you are looking to do just that, then here is the guide for you. We have brought together all the guidance and advice you need to gain 10 pounds in just a single week – so check it out and good luck!
Step One: Don’t Stress
The first thing you need to do when trying to gain weight is to not stress about it.
Stress is one of the biggest causes of weight loss as we can lose our appetites, lose sleep, and concentration all through stress.
Even when our bodies are under a lot of stress – for example, when we are ill or have a big deadline coming up – the pounds can just fall off effortlessly.
So, the important thing to remember when trying to gain weight is to not stress out if you are not getting the results you want.
Everyone is different and the advice below may not be as effective to you as it is to others. The pressure of trying to gain a set amount of weight in such a short frame of time can cause a lot of stress, so it’s important to not set yourself up for failure.
Don’t stress, follow the advice below and if you don’t get the immediate results you wanted then don’t worry!
Everyone’s bodies and metabolisms are different so you just might need some more time to gain the full 10 pounds. The less you stress about gaining it, the more likely you will succeed.
Step Two: Up Your Calorie Intake
This step is an obvious one to take when you are trying to gain weight but a lot of people go about it in the wrong way.
Upping your calorie intake does not mean pigging out on junk food all week. Junk food contains a lot of unhealthy fats that cause more problems than they solve, even though you do need some natural fats to help keep your body in great condition.
Junk food, however, provides you with way too much fat and salt and not enough of the other good stuff your body needs.
So, you need to follow a balanced diet that is just higher in calories.
First you can start out by upping your portion sizes. Add a bit more veg, a bit more meat to your daily meals. The more you eat, the bigger your appetite will grow over time.
So, start out by eating more of the good stuff (that’s your vegetables and portions of meat). This will naturally introduce more calories into your daily diet.
Next, add liberal amounts of olive oil to your cooking. Oils like olive oil contain a lot of nutrients and healthy fats so adding them into your meals while cooking is a great way to add a bunch of calories to every meal.
You can even try cooking with butters instead of oils as they also contain a lot of calories and fat to help you gain weight.
You should also snack throughout the day and choose high-calorie snacks. This includes protein bars, nutrient shakes or smoothies, dairy products like milk, or protein rich products like peanuts.
All of these changes to your diet will help you maintain a healthy balance of nutrients while still upping your calorie intake.
Step Three: Take Up Muscle Training
This step may seem redundant because we are always told that exercise helps with weight loss, not weight gain.
However, not all weight gain is about putting on fat. You can also increase your weight by improving your muscle strength and building muscle mass.
Muscles weigh a lot more than fat so if you want to gain those pounds quickly, taking up muscle training will help you become heavier through stronger muscles.
To achieve this you need to take up an exercise plan that focuses on building and strengthening your muscles. This will usually come in the form of an intense weight-training routine.
In order for your muscles to grow in size and strength, they need to be stimulated against a kind of resistance so exercises like shadowboxing will be no good – you need to use your muscles against some kind of resistance.
So, exercises you should take up include weights, dumbbells, resistance bands, pushups, squats, pull ups, and more. These kinds of exercises will help your muscles work against resistance and thus, they will increase in strength over time.
However, it may take longer than a week to see the full results of this so take up these exercises as soon as possible and make sure you do multiple repetitions every day.
In order to keep your body in great condition, you will also need to stay hydrated and make sure you eat a lot more calories than normal. After all, this exercise will require you to burn a lot of energy – so make sure your body has enough!
Step Four: Don’t Fall Into Any Traps
We’ve mentioned how stress can cause weight loss and how it’s important to avoid stressing out when trying to gain weight quickly, but there are other things that can cause weight loss and impede your progress.
Sticking to a sedentary lifestyle may seem ideal when trying to gain weight but it’s actually really unhealthy. You should instead partake in exercises that work towards weight gain (like the ones mentioned above) so you stay healthy while gaining weight.
Things like a loss in sleep can also lead to weight loss so make sure that your body is well rested after each workout session.
So, if you want to gain 10 pounds in as little time as a week, you need to up your calorie intake.
You should also keep exercising by swapping your routine for one that helps build your muscle mass so you can continue gaining weight by keeping your body healthy.
So, check out the advice above and give it a try!
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