Weight gain can often be a challenging process, particularly when you have an established relationship with your diet and exercise habits. However, with the right strategies, you can start to see positive results almost immediately. If you’re ready to take control of your weight and start achieving your weight loss goals, then this article is for you! By learning how to gain 10 pounds in a week, you’ll be one step closer to reaching your fitness and health goals.
How To Gain 10 Pounds In A Week
1. Set Your Goals
Creating a weight loss goal is the first step in achieving your fitness and health goals. If you don’t have a specific goal in mind, you’re likely to fall into the trap of constantly struggling to lose weight without seeing any results. Before setting a goal for your weight loss, consider where you want to be by the end of the year. Brainstorming a route from now until year’s end will help make your plan clear cut and put things into perspective.
2. Dietary Focus on Carbohydrates
The most important step in achieving your fitness and health goals is understanding how to gain 10 pounds in a week properly. Eating carbohydrates will allow your body more energy than fat cells can store if they are over-expended with energy. The less fat cells that store excess energy, the higher the likelihood of muscle mass gains over time. This process allows for positive increases in muscle mass without storing unhealthy amounts of body fat due to higher caloric intake. On average when following this strategy weight loss occurs approximately 1 pound per week.
3. Exercise In Moderation
When dieting for fat loss, carbohydrates must be restricted and replaced with protein rich foods or fats. This process allows for positive increases in muscle mass without storing unhealthy amounts of body fat. If you have excess calories in your daily diet and are trying to gain 10 pounds over the course of one week, restrict carbohydrates so that you are consuming approximately 30% of your daily calorie requirements from carbohydrates. On average when following this strategy weight loss occurs approximately 1 pound per week. For example: Reduce 800 calories each day by 300 calories/day – Total reduction: 1300 calories / 5 days = 175 Protein & Fats – 5% Carbs = 160 lbs (weight gain)
4. Keep Fat Intake Low
To avoid unnecessary fat storage (and more fat weight loss) when dieting for fat loss, keep fat intake low and focus on higher calorie foods in general. To avoid unnecessary fat storage (and more fat weight loss) when dieting for fat loss, keep fat intake low and focus on higher calorie foods in general.
5. Eat Only When You Are Hungry
If you’re hungry then eat! Don’t wait until you get hungry or have to have something sweet because that’s when your body decides it needs food. Eating three meals per day will help regulate eating habits and overeating by controlling portions and hunger. Eat when you are hungry, eat foods that provide value to your body, don’t eat when you’re bored. Eat only three meals a day and don’t overeat when hungry or when bored. Don’t eat only three times a day.
What Is Weight Gain?
- This term is generally used to refer to fat gains or fat retention. This occurs when someone eats more calories than they burn, leading to an excess of fat in the body. If you do not burn the calories you consume, they will be stored as body fat.
- When the body burns calories, it uses up stored fuel (fat) to create energy throughout the day. When this happens and there is not enough stored fuel for consumption (i.e., when the body does not regulate appetite), then we said that excess body fat has been deposited on a part of the body (typically around where we store our energy). This can lead to weight gain as well as fatty areas becoming more noticeable due to the new stimuli from our physical environment (i.e., our bodies saying “Hey look at me!”).
- Fat is normally fuelled by three things: 1) carbohydrates (strap-on fuel which provides fast energy for working out, sport and everyday life); 2) protein (which gives us strength & muscle mass); and 3) fats (fuel which provides slow burning energy which results in people gaining around 10 – 20% of their total weight/body fat in their glutes – that’s why exercise becomes mandatory years down the road.) It also holds our posture together, protects organs like your heart & liver & bones etc., and keeps us warm.
- This occurs because there is nothing in those areas to ignite a metabolic response that drives fat off the body! For example, if you eat 500 calories of potato chips, your body will use the most calories up for quick energy (carbohydrates) and save the rest for future use (fat).
The 3 Stages Of Weight Gain
- The first stage of weight gain is called the “energy deficit” stage. This is when you are in a calorie deficit, meaning that you are burning more calories than you are consuming.
- The second stage of weight gain is called the “energy surplus” stage. This is when your body has stored up enough fat (energy) to fuel its daily activities and your body has been in a calorie surplus for a while, meaning that you have been burning fewer calories than you have consumed over time.
- The third and final stage of weight gain is called the “energy storage” or “weight retention” phase. This occurs when your body has stored enough energy to fuel its daily activities and it has been in a calorie surplus for some time, meaning that you have been burning fewer calories than you have consumed over time.
How To Start Gaining Weight
- The first thing you need to do is lose unhealthy fat. You need to eliminate all of your fats, not just your belly fat. You want to avoid foods which contain Omega-6 fatty acids, like most animal proteins, soybean oils, and vegetable oils, as well as foods with GMOs (Genetically Modified Organisms) because they are the cause of inflammation in the body.
- Avoid all sugar processed or sugary junk food. Your body won’t use energy off these foods very quickly so they’ll only help you add more pounds. If you eat something that is especially sugary or high in calories, don’t eat a lot of it at once; try and spread it out during a meal or throughout the day instead of having that one big binge meal which can easily add 10 extra pounds a week on your already bulging hips!
- Eat clean! Processed food is designed to make money for someone else and has no nutritional value whatsoever! Only eat organic foods if you have access to them but even then it’s still best to stick with organic so you know exactly what’s been added to your food and how it was grown for maximum benefit for your body!
- Chomp down on healthy carbs instead of unhealthy fats (which are calorie dense). The ideal carb would be an apple because it contains fiber as well as vitamins & minerals. If this isn’t available then crackers (oatmeal crackers work great!), dried fruit, pasta without the sauce, rice, or corn on the cob work great and are also easy to digest.
- Fill up on whatever veggies you can get your hands on, as well as drink lots of water for better digestion! If you aren’t eating much these days then it’s a good idea to eat something every hour or two. The more variety you have the better so try and throw in a handful of spinach, broccoli or carrots with your oatmeal at breakfast, some tomato paste with olive oil & cucumber at lunchtime, along with a big salad before dinner.
Simple Methods To Gain 10 Pounds In A Week
- Eat Large Amounts Of Fat
- Increased Intensity
- Daily Exercise
- Increased Caloric Intake
- Stretching & Foam Rolling
Gaining weight is a natural part of aging. It’s a good idea to keep a track of your daily calories in order to achieve your ideal weight. If you’re trying to gain weight, it’s best to focus on eating healthy and taking regular exercise. This will help your body to gain the proper amount of weight and stay healthy as you age.