First of all, it is much harder to gain some weight, than to lose it. There are three most important things to do when you try to gain weight: workout, sleep and eat. If you want to gain 10lbs in a month, you need to eat more protein, carbs, and even some fat. But you have to gain weight in a healthy way, which, doesn’t mean sleeping and eating fast food all day long. Those are typical mistakes of people, who want to gain weight quickly and without any effort.
Training is also great for gaining weight. And in this article, we will tell you all the secrets and life hacks on how to gain 10 pounds in a month.
As we wrote before, you need to have a healthy balanced diet with enough calories. Also, It must include carbohydrates and protein. Let’s talk more about your everyday meal and learn how to do it more useful for you.
Get the Right Macros
Is it possible to gain 10 pounds in a month? Here is an interesting fact: you will have to consume at least 25 calories per pound of body weight per day. It should consist of at least 2 grams of protein. Plus you need nearly 3 grams of carbohydrates and nearly 0.5 grams of fat per pound of body weight. That will be more than 4,500 calories. And the should include 360-plus grams of protein, about 540 grams of carbohydrates and 90 grams of fat per day for a 180-pound bodybuilder.
Another trick on how to gain 10 pounds is your morning nutrition. Add two breakfasts into your morning – one right after you wake up and the other one is 30-60 minutes later.
Why is it so? Your body uses liver glycogen as fuel during the night. And your body starts using muscle protein as fuel after its level drops. To prevent it, you need fast digestible protein and carbs.
That is why your first breakfast should include whey protein and a piece of fruit. The amino acids from the whey will quickly enter the bloodstream and your body can use them as fuel.
How long does it take to gain 10 pounds? Try to make this process quicker! You can have a healthy snack or late dinner in the evening. Time before sleep is the last important period in terms of nutrition. You need a slow-digesting protein, for example, casein, to ensure a steady supply of amino acids to your muscles throughout the night. And so your body doesn’t catabolize too much muscle while you sleep. Another life hack is cottage cheese, which contains a lot of casein protein.
Eat more carbs
Carbohydrates or carbs are another food group that can help to gain weight. Carbs are stored in the muscles and they provide the energy you need to create body tissue. You will need enough carbs If you want to build muscles and gain 10lbs in a month. Here is a list of carbohydrates, that will help you in it:
- brown rice
- sweet potatoes
- rye and so on.
How to gain 10 pounds while drinking water? A person consists of water on 70 %. That is why we need to drink enough water every day. Water helps you to stay hydrated so that all processes in your organism will work correctly and quickly. Water also plays a key role in gaining weight, because it transports the nutrients needed for producing protein and glycogen structures, the building blocks of muscles in the body.
Try to eat frequently, every 3-4 hours. Divide your meal into 6 small meals during the day. This will keep your energy level balanced and will allow you to consume more calories over the day. Try not to lump your calories into 3 big meals, because that will make you feel torpid.
If you skip meals, you are forcing your body to break down tissues to continue functioning. And it does not promote healthy weight gain. Add 20-30 grams of protein during each meal. It is useful to eat simple carbohydrates directly before/after training sessions.
It’s common knowledge, that exercise can burns calories, but it’s also an important part of a healthy lifestyle. That is why you should try to stay active while gaining weight. Some exercises can help you to build a muscle mass and help to gain weight. Work hard to overload the muscles, pursue progression in the gym and permit adequate recovery time.
An exercise program can help you burn extra calories into muscle and gain weight. You should combine strength and cardio exercises. No matter what kind of activity you do, working out hard at the gym can burn a ton of calories. It means that you have to eat more to keep gaining weight. Pay attention to your workouts and calorie intake to get the balance right.
Don’t forget to give your body enough rest after workouts and be kind to yourself.
Go for variety
Variety into an exercise program is another quick way to gain 10lbs in a month. The variety allows your body to adapt to many demands, starting from high-intensity exercise to slow and steady-state exercise. Change exercises, switch them, repeat some old exercises and learn new, etc. Variety in workouts will include more muscles during training sessions, which will help you to gain weight.
Sleep and rest
Sleeping is a very important part of our life. And, of course, it is necessary to sleep enough not to gain or lose weight but to feel ok. For good results, you need to remember to sleep enough and plan your rest days following your physical condition and listen to your body.
Get enough sleep
Sleeping for 7-9 hours per night is much needed, especially if you are looking to increase muscle mass. Sleep enhances muscle recovery through protein synthesis and human growth hormone release.
If you don’t sleep enough time, you will find out that you will eat more unhealthy snacks per day compared with the days when you have enough rest. And you want to gain weight and stay healthy and strong.
Include rest days
A good rest is essential for muscle growth. Exercise creates microscopic tears in your muscle tissue. You will need time to repair it. When you give your body sufficient rest after training, the cells called fibroblasts repair it. This helps the tissue heal and grow. As a result, you will get much stronger muscles.
Besides, it is necessary for your health, because too much pressure is not good for it.
Quick weight-gain regimens are not healthy and they are not recommended. Different home programs for rapid weight gain can be unsafe and ineffective in the long term. You must set realistic and achievable goals to gain weight without threatening your health. Listen to your body and take care of your health.
This article contains a piece of common information on how to gain 10 pounds in a month. Please, consult with your doctor before you start gaining weight (especially if you have some health problems).
Nina Burkovskaya is a senior content writer at Raisetwice since 2020. She has 12 years of yoga experience and 5 years experience of motivational coaching. On a free time loves to read biographies of the famous people and go for a walk with her dog.