Is it possible to gain weight in a week?
Is it possible to gain 10 20 pounds in a week? It is worth noting that it is not possible to increase 20 pounds in one week; This is because the process of gaining weight from muscle mass is a slow process and takes months or years, and gaining weight or gaining muscle mass for some people is as difficult as losing weight for others.
The normal and healthy weight gain ranges between 0.45-0.9 kilograms per week, so gaining 20 pounds may need at least 10 weeks or more; This is due to the difference in weight gain in one week for most people, and with an increase in weight during a period of several weeks or a month, the person is towards achieving the goal of weight gain, and it should be noted that adding some types of foods to the diet contributes to facilitating access to weight gain in a way healthy.
How can i gain weight quickly?
Here are some nutritional guidelines that are recommended to be followed as a way to gain weight by 20 pounds per week: Increasing the calories consumed: One of the most important things to follow when wanting to gain weight is to increase the amount of calories consumed; That is, by eating a larger amount of them compared to what the body needs, but it is necessary to ensure that the basic needs are obtained. After calculating the basic calories that the body needs and making sure to obtain them, approximately 300-500 additional calories must be added in the event of a desire to slowly gain weight. Or 700-1000 calories to gain weight faster.
Increasing protein intake: an amount ranging between 1.5-2.2 grams of protein per kilogram of body weight should be obtained if you want to gain weight, and this amount can also be increased to a higher amount if the calorie needs are very high, and the importance of proteins lies in Its role in building muscle, it is common for people who suffer from a loss of weight to have low muscle mass and fat, and therefore focus should be placed on restoring them together.
It is one of the most important sources of dietary protein; Meat, eggs, fish, dairy products, nuts, and legumes, as well as protein supplements; Such as whey protein, in the event that it is difficult to obtain sufficient amounts of protein from the diet.
Eating appropriate amounts of carbohydrates and healthy fats: It is recommended to eat large amounts of foods high in carbohydrates and fats if you want to gain weight, as carbohydrates, fats, and protein must be added to each meal during the diet.
Consumption of high-calorie drinks: It is recommended to consume milk, juice, or juices prepared using whole milk, fresh fruits and vegetables instead of some drinks; such as soda, tea, and coffee; As it provides the body with calories and nutrients in greater quantities than other drinks, and the amount of calories in these drinks can be enhanced through some additions; Examples: nuts, frozen or dried fruits, peanut butter, flaxseeds, and avocados.
Make sure to consume snacks rich in calories and nutrients: It is recommended to eat snacks rich in calories, and here are some examples of snacks suitable for weight gain:
- nuts: Such as peanuts, almonds, walnuts, macadamia, and others.
- dried fruits: Such as dates, raisins, dried prunes (Prunes), and others.
- Whole grains: Like brown rice, and oats.
- fats and oils: Such as extra virgin olive oil and avocado oil.
- meat: Such as veal, lamb, and chicken, noting that it is recommended to choose the pieces that contain a higher amount of fat.
- whole milk products; Such as milk, cream, cheese, and yogurt.
- potatoes, sweet potatoes, and yams; It is a type of potato.
- Avocado, coconut milk.
- dark chocolate, peanut butter, and granola: It is a mixture of ground oats, nuts and honey.
- Eat 5 to 6 meals a day.
- drinking fluids before or after meals; This helps to leave more room for food consumption in the stomach during a meal.Eat full-fat foods instead of fewer calories.
- Follow up with a nutritionist to develop a diet to gain weight in a healthy way and contain favorite foods.
- get enough sleep; That’s about 6-8 hours during the night.
- reduce stress level; As it increases the secretion of the hormone cortisol (in English: Cortisol), which can increase weight unhealthily or cause a loss of weight gained, and it is recommended to practice meditation, get a massage session, or spend more time doing hobbies and favorite activities.
- trying to quit bad habits; Like smoking or cutting back.
- setting reasonable goals; As resorting to difficult and quick solutions can exhaust the body and harm health, therefore, you must start with easy and simple goals, and then gradually increase them.
- Eat when you are not hungry.
- use the alarm clock; A reminder to eat every two hours.
- Prepare for bloating and gas that may be caused by increased food intake.
Doing resistance exercises
Exercising can help to gain weight, rather than lose it, and to gain weight, it is recommended to reduce the aerobic exercise that is resorted to in the event of a desire to burn fat and tighten the muscles of the body.
But this type of exercise can be practiced in moderation in order to tighten the muscles, and get a shape The desired body, and it should be noted that resistance exercises can help to gain weight by building muscle mass, and may stimulate appetite, which leads to eating larger quantities of food, and thus weight gain.
Reasons for being thin
Genetic factor: The metabolic rate rises or even the appetite decreases in some people genetically, which means that they are less likely to gain weight compared to others.
Involvement in physical activity: a significant increase in the level of physical activity leads to burning a greater amount of calories compared to those who are less active; Therefore, in the case of athletes, or those who exercise a lot, or those who need to perform a high physical activity according to the requirements of their circumstances, the amount of daily calories they need to provide the body with its need for energy is greater compared to those who are less active.
Diseases: There are many pathological conditions that increase the incidence of thinness; Such as: cancer, thyroid problems, and gastrointestinal diseases; Such as irritable bowel syndrome, Crohn’s disease, and diabetes, and therefore it is recommended in this case to consult a doctor to determine the symptoms and diagnose the disease in the correct way.
Some types of medicines: Some types of medicines can cause nausea and weight loss, or reduce appetite, which leads to weight loss.
Tension and stress: Stress and a feeling of constant anxiety resulting in some cases, such as work pressure, and others, can affect the level of appetite, leading to weight loss.
Psychological problems: Depression, anxiety, and other mental health conditions can interfere with appetite and healthy eating patterns, resulting in an impact on body weight.
Problems related to body appearance: Misconceptions about the shape or appearance of the body can turn into an eating disorder that may lead to weight problems and a lack of nutrients within the body.
Smoking: Smoking can suppress appetite, which makes smokers more likely to be underweight than others.
How to gain weight with exercise
It is always important to gain weight correctly and not to exceed the ideal weight value; Those who suffer from excessive thinness can increase their weight by gaining muscle mass and subcutaneous fat in balanced proportions instead of increasing it through the accumulation of unhealthy belly fat.
For example, consuming sweets and soft drinks is not an appropriate way to gain weight; Both are greatly harmful to health, and in fact, gaining weight may not be easy for some.
This is due to the body getting used to a specific weight, and it resists any change in the normal weight, whether by increasing or decreasing it, so changing it may require a long period that needs follow-up and commitment. Inconsistent bodies to help them, and they may need to consult a doctor in case of health problems before starting to exercise.
It should be noted that it is also important to determine the type of exercise suitable for weight gain, as there are two basic types of exercises, namely: aerobic exercises, and resistance exercises, and each type differs from the other.
Aerobic exercises do not contribute to building muscles at the level that occurs when exercising resistance exercises.
Such as weight-bearing, where resistance exercises contribute more to increasing muscle mass and gaining weight, and it is worth noting the importance of warming up before starting exercises in order to avoid muscle injury, and it is possible to warm up by brisk walking or other aerobic exercises for ten minutes, and the following is an explanation of that:
Choosing the appropriate resistance exercise: Many strength exercises can be practiced at home or the gym, and these exercises include the following:
Exercises that depend on body weight: They can be practiced with or without some equipment, such as pushups, pullups, pulling the body towards it with the hands and then going down, planks, and squats.
Resistance Tubing: These are lightweight tubes, but they need resistance when stretched, and they can be obtained from any sporting goods store.
Weight machines: Most gyms offer several weight machines, and you can also buy and use them at home instead.
Free weights: such as barbells and dumbbells, which are one of the traditional tools for practicing strength exercises, and you can start with a set of light dumbbells and then gradually increase the weights, which are between about 2 to 4 pounds for women, and 4 to 6 pounds for men, then a set Medium weights, which are: 4 to 9 pounds for women, 9 to 13 pounds for men, and finally the heavy weight group, which are: 9 to 18 pounds for women, and 13 to 25 pounds for men.
Choosing the appropriate repetition: any number of repetitions of a specific exercise (Reps) within one set of exercises (Sets), where the practice of at least 3 sets is started; That is, 3 exercises, so that each exercise consists of 6-8 repetitions, and continue on it for several weeks until adapting to it, and there may be a need for supervision by a specialist to exercise correctly
It is important to take a break between exercises, performing an exercise of 15 repetitions, which needs a break between it and the next exercise for a period of 30 to 60 seconds.
And when lifting weights by 4 to 6 times, the rest period may range between two minutes to four minutes, It is important to use the appropriate means while practicing strength exercises to avoid injuries, and you must breathe well when performing this type of exercise.
And in case of feeling pain, it is preferable to stop exercising and try less weight or re-exercise at a later time, and as we mentioned previously, it is preferable to follow up with an experienced sports coach. To be able to perform the exercises correctly.
Relationship between exercise and weight
Doctors usually advise people with very low weight to increase their weight, as excessive thinness can cause many health problems, and it is worth noting that sports may help reduce weight, and it may also contribute to a healthy weight gain when exercised in an appropriate manner; As its regular practice is one of the most important steps for building the body, in addition to the fact that bodybuilders and other athletes may increase their weight by building their muscles.
You must consume more calories than the body burns in order to gain muscle, by determining the calories the body burns daily depending on the factor of the rate of physical activity, the person’s size, age, and gender, then adding 250 calories with the aim of increasing muscle by approximately 0.23 kilograms per week; Approximately a quarter of a kilogram
Which is the highest percentage of muscle that can be built in one week, but if the body weight increases more than that, this added percentage is often due to the extra fat instead of muscle. As for weight gain in general, and not just as a result of building muscle.
It is recommended to consume 300-500 calories more than the body burns per day to gain weight steadily, and to consume an additional 1000 calories per day to gain weight faster. It is worth noting the importance of distributing calories during the day to all main and light meals, and this includes snacks that are eaten before and after exercise. The following is an explanation of these meals:
Pre-workout snack: It is better that the pre-workout meal be moderate in size and calories; That is, an average of only 200 to 250 calories, and this meal should consist of carbohydrates that are taken for energy, and protein that is consumed in order to obtain amino acids. Examples of these meals are; Scrambled eggs with bananas, turkey or turkey luncheon meat with wheat crackers, a cup of whey protein shakes with bananas and milk, or a bowl of granola with oatmeal, nuts, and honey with milk.
Snack after exercise: A snack containing 250 to 300 calories or a meal larger than that can be consumed after exercise. Examples of these meals are; Sweet potatoes with roasted chicken, canned tuna with mustard and whole-grain bread, salmon with brown rice, protein shakes with milk or juice and fruits, or a glass of Greek yogurt with granola.
Gaining weight is not just about exercising and increasing food consumption; As there are some daily habits that may also contribute to obtaining a better result without harming the body, including the following:
Get enough sleep: sleep 6 to 8 hours a day.
Reducing stress: As the body secretes cortisol when stressed, which may contribute to unhealthy weight gain, or even weight loss, and one of the things that may reduce stress is meditation, relaxation, or spending more time performing desired hobbies.
Stop practicing bad habits: such as drinking alcohol, or smoking, and a doctor can be consulted in order to develop an appropriate plan to help with this.
Setting reasonable goals: The haste of results and the hurry in doing things may lead to negative results, so it is preferable to start with small steps, and then gradually increase the repetition of sports exercises, and record the progress made.