There will always be days when you eat excessively, particularly on weekends. Thus, the question arises: Is it possible to put on 10 pounds in a single weekend? You must be disciplined with your diet and exercise routine if you want to gain 10 pounds quickly and feel and look better. You can learn how to gain 10 pounds in a week by reading this article.
How Much Weight Can You Put On Over The Weekend?
You must consume 3,500 more calories per day than you expend in order to gain 1 pound of body fat. In other words, whether it takes a day or a week, you must consume 3,500 extra calories to gain a pound of fat.
3,500 calories = 1 pound of body fat
Even if you truly overeat from your normal intake, there are probably only 1,000–2,000 extra calories consumed each day. The result would be a weekend gain in body fat of only 1-2 pounds for a 3-day period.
Healthy Approach To Weight Gain
Being underweight is frequently overlooked as a nutritional issue. The ideal solution is for people to consume more calories than they expend unless it is caused by an eating disorder. “According to Brill, calories should come from a variety of foods that are wholesome, well-balanced, and high in energy.
Since the objective is to increase mostly lean body mass in muscle rather than body fat, it is more difficult to gain weight in a healthy way than most people think. This goal is achieved by getting at least 60 minutes of exercise each day in addition to increasing calorie intake.
“One to two pounds per week of weight gain is considered healthy when caloric intake is moderately increased, according to Brill. “To support the growth of one pound of lean muscle, an extra 2,000 to 2,500 calories per week are required.”
The best way to put on weight is to gradually increase your consumption of nutritious foods. It’s not necessary to spend a lot of money on supplements; some thought beforehand will suffice.
The majority of Americans don’t consume enough fiber, vitamin D, calcium, or omega-3 fatty acids in their diets. Additionally, they lack the nutrients that come from fruits and vegetables.
In light of this, Brill advises making an extra effort to increase your intake of higher-calorie healthy food sources of these vitamins and minerals.
What Is The Fastest Way To Gain 10 Pounds?
Eat More At Meals
You can gain weight by eating more calories from wholesome foods at meals. Even if you are underweight, eating a lot of fast food tacos and fries increases your risk of developing conditions related to poor dietary choices.
Spread plenty of peanut butter on your toast and cook your oatmeal with milk rather than water for breakfast. For lunch, choose hearty soups and chili, dense whole-grain bread, and tacos, salads, or sandwiches with avocado.
Whole wheat pasta tossed in olive oil before sautéing, additional servings of whole grains like brown rice and quinoa, proteins like salmon or flank steak, and starchy vegetables like sweet potatoes and corn are some high-calorie, healthy dinner options.
Snack
To get the calories you need to help you gain weight quickly, you must eat frequently. Choose high-calorie, nutrient-dense foods as snacks rather than reaching for a doughnut and a soda to meet your calorie needs.
If you need small, carryable snacks, nuts, trail mix, and dried fruit are good choices. Other snacks that are high in calories between meals include fruit smoothies, eggs, or a bagel with nut butter.
In order to achieve five to six total eating sessions per day, including meals, try to eat every two to three hours.
Exercise
Burning more calories while exercising may seem counterintuitive because you want to create a calorie surplus. Your appetite will be piqued and you’ll be able to develop lean muscle through exercise.
Light cardio exercise for 20 to 30 minutes, such as a brisk walk or a leisurely bike ride, can increase your appetite, making it simpler for you to fit in all the meals and snacks that will promote rapid weight loss.
As a muscle, which is denser than fat, is developed through heavy lifting, your body will appear lean and compact rather than squishy when you do gain weight. Aim to perform two total-body resistance-training sessions per week, including exercises for all the major muscle groups.
How To Gain Muscle Mass
Athletes and people who are underweight and want to gain muscle mass frequently want to know how much they can gain and how long it will take.
“The following variables all affect the answer: the resistance training program in which they participate, prior weight training experience, genetics, gender, motivation, diet, and use of anabolic agents,” notes Brill.
The following is the Brill formula for an effective resistance training regimen designed to increase muscle mass:
- Take part in a rigorous weight-training program that will increase your muscle mass.
- Work hard to overload the muscles, strive for improvement in the gym, and allow enough time for recovery.
- Adopt a balanced diet that is high in protein, carbohydrates, and healthy calories.
Final Words
Both sexes are subject to some health risks that come with underweight status. These include issues with the heart, nutritional deficiencies, and bone loss. Gaining weight can be difficult, though, just like losing it. If your weight gain isn’t progressing as quickly as you’d like, you might want to keep a food journal to make sure you’re getting enough calories.
Read More: Why Do I Gain Weight After Working Out?