3 Ways to Gain 5 Pounds in a Month Healthy

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3 Ways to Gain 5 Pounds in a Month Healthy
3 Ways to Gain 5 Pounds in a Month Healthy
Anonim

Gaining weight is always something that should be done in a healthy way, whether for a sporting activity or for any other reason. Initially, you need to increase your protein and calorie intake by eating every three hours (taking supplements for an extra “push”). Train hard to turn extra calories into muscle, not fat. If you are unable to progress or need more help, go to a nutritionist or hire the services of a personal trainer.

Steps

Method 1 of 3: Making Food Changes

Carb Cycling Step 1

Step 1. Keep a food and drink diary

Grab a notebook or create a computer diary listing everything you drink and eat during the day; if possible, also write the portions and description of the food itself. Then, daily, analyze how many calories you are consuming.

  • If you're not sure about the nutritional profile of a certain food, look online for a tool that calculates calories. There are several apps that calculate calories and nutritional content (“Calorie Counter” and “Calorie Table”, for example) and some even serve as a food diary (such as “Rise Up”).
  • Journaling can encourage you to eat healthy foods, as well as identify if you have a tendency to eat incorrectly at certain times of the day.
Gain Weight Step 11

Step 2. Eat more

Gaining weight requires consuming more calories; to get them for a month, you should try to increase your intake by 5-10%, depending on your age and weight. To stay healthy, you need to eat beneficial foods instead of junk food, which are high in fat.

Some healthy foods that fill the stomach are: bananas, almond butter, sweet potatoes and lean meats. To gain mass, for example, increase your intake from one banana to three every day

Train for a Triathlon Step 26

Step 3. Eat every three or four hours

Make a rule of thumb that you need to eat (a full meal or snack) every three to four hours, keeping your energy levels balanced and allowing you to consume more calories throughout the day. By skipping meals, you force the body to break down tissues to keep functioning, which does not promote healthy weight gain.

If you're trying to gain weight, it might be a good idea to eat a good meal that's satisfying just before bedtime. This gives the body the nutrients it needs to “fix itself” overnight. Any dish with whole grain pasta is a good option

Gain Weight Naturally Step 1

Step 4. Eat lots of protein

They are important when seeking to gain weight in a healthy way, as they serve as “fuel” for the muscles. It is considered, in general, that the consumption of 1, 6 g per kg of your body weight every day. However, be aware that eating too much protein will also make you feel more satisfied throughout the day, so it's critical to continue eating every three to four hours.

Some examples of high protein foods are: nut butter, lean meats, some dairy products and eggs

Add More Produce to Your Diet Step 9

Step 5. Choose the right snacks

Always take small snacks with you during the day, such as bags of baby carrots and humus; whenever possible, eat foods of three or more types. For example: a piece of toast with peanut butter and banana slices on top. This will make you satisfied, as well as ensuring a good intake of nutrients.

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Step 6. Consume calories through liquids

When the goal is to gain weight, they are good options for supplementing a snack or meal, never replacing it. Supplemental drinks or “smoothies” are great ways to incorporate lots of calories; try combinations by mixing them in a blender until you find an option that satisfies you (and tastes good). An alternative is to consume only fruit juices or dairy products.

  • For example, a good smoothie recipe will have almond milk, protein powder, dark chocolate, nut butter and coconut milk.
  • When incorporating supplemental drinks into your routine, drink one or two smoothies a day in addition to meals to increase weight gain.
  • It is also essential to drink plenty of water (at least eight glasses a day).
Gain Weight and Muscle Step 6

Step 7. When you no longer see any progress, it's time to change your diet

It is possible to stop gaining weight at some point during the month; if this happens, review your diet and make adjustments to your protein and calorie intake. Be sure to eat healthily, incorporating days of higher calorie consumption.

Method 2 of 3: Making Lifestyle Changes

Gain Weight and Muscle Step 19

Step 1. Train hard

A workout program can help you turn extra calories into muscle instead of just fat; combine weight training with cardiovascular activities, and get ready to train at least five days a week for the best possible benefits.

Run Longer Step 2

Step 2. Limit cardiovascular activities

You will need to reduce your cardiovascular exercise program when trying to gain weight; long runs, for example, can burn a lot of stored calories. Instead, do 15-minute breaks or sprints into your workout.

Motivate Yourself to Work Out Step 20

Step 3. Make a bodybuilding plan

A personal trainer can help you develop a plan that suits you (and your goal); you will likely alternate days when you lift a lot of weight with lighter sessions. Each should last about 45 minutes. It is quite possible that the professional also recommends interval training, doing repetitions of some exercises.

Take advantage of the “metabolic window” to better balance diet and exercise. It is important to eat proteins and carbohydrates right after performing the activities

Lose Weight Quickly and Safely (for Teen Girls) Step 15

Step 4. Allow the body to rest and recover

Even if you are tempted to exercise without rest for the entire month, the effect can end up being the opposite, resulting in injury or even illness. Thus, it is important to set aside some days for not resting, others for “escape” from the diet and general periods of relaxation. It is also essential to sleep at least eight hours a night.

Method 3 of 3: Keeping Realistic Expectations and Staying Motivated

Achieve Short Term Goals Step 5

Step 1. Start calmly

People who are not in the habit of exercising and controlling their diet need to make changes in their lifestyle slowly. You can test the foods that the body seems to respond to well and exercise with the greatest impact. It's also a good idea to be conservative when estimating your calorie intake, as this can always be increased later.

Develop Telekinesis Step 3

Step 2. Know why you want to change

In order not to get discouraged when reaching moments when there seems to be no progress or when you face difficulties, it is necessary to know what is motivating you. Think about why you need to gain weight and how important it is to make it work. Remember that the changes need to be healthy, involving muscle gains, not just fat.

If you get discouraged, remind yourself of your goals by repeating “I need to do this. I can." until you feel ready to get back on track

Get Faster at Running Step 5

Step 3. Watch out for negative “triggers”

Try to think about your daily habits, anticipating particular challenges before they can actually occur. For example, if you like a light breakfast, this is an area you need to improve to get extra calories. If you have friends who aren't supportive, it might be better not to get angry when talking to them, at least temporarily.

Think about ways you can incorporate new lifestyle habits that fit your weight gain goals. A friend to train together (and with the same goals) is a great way

Run Longer Step 13

Step 4. Gradually “reward yourself”

Before or after a training session, eat a candy; from time to time, take a day off to not exercise or follow the diet. While carrying out the activities, listen to your favorite music, and whenever possible, mix your goals with what you enjoy doing.

However, don't let these “rewards” get out of hand. You could end up gaining a lot of fat

Add More Produce to Your Diet Step 17

Step 5. Involve family and friends

Share your plans for weight gain with people you trust, asking for advice and support in the days ahead. They will even be able to suggest recipes for food or they will also be excited to train with you.

Become a Strength and Conditioning Coach Step 14

Step 6. It is important to have the guidance of a personal trainer and nutritionist

The first will be able to adjust your plan to reach the goals, while the nutritionist will closely monitor the diet, making sure you are providing enough “fuel” to the body to stay healthy and on the right track.

Tips

  • When trying to gain lean muscle mass, it can be helpful to lower your body fat percentage before you start planning.
  • When reaching your goal sooner than expected, maintain the intensity of your workout and gradually reduce your calorie intake. This should allow you to maintain the weight rather than gain more.

Notices

  • It's a good idea to talk to a doctor before embarking on any exercise or even eating program.
  • Beware of schedules that say you should eat a lot or fast at certain times; they can be harmful to health.
  • If you notice decreased appetite, shortness of breath or reduced motor control, go to the hospital immediately.
  • Balance diet and exercise so you don't gain too much fat. This can cause heart disorders, type 2 diabetes and other conditions.

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