How long to gain 10 kg

Many people inaccurately estimate the number of calories they consume each day. It can be useful to keep track of daily calorie intake over a period of 2—3 weeks. This can help a person understand how to adjust their diet to gain weight at a sufficient pace. There are several apps available online that can assist with calorie tracking.

People who are trying to gain weight should also be mindful of the types of food they are consuming. Eating at least three meals a day can make it easier to increase calorie intake. Snacking between meals can also help to increase the number of calories in the diet. Weight training at least three times a week is essential to healthy weight gain.

This will aid in gaining and maintaining lean muscle mass. To continue gaining lean body mass, a person will need to vary and develop their workouts by increasing either the weight they lift or the number of reps or sets. Compound movements are one way in which a person can build muscle effectively. These include weight lifts that involve multiple muscle groups, such as deadlifts, squats, and bench presses.

People who work out regularly must pay attention to their calorie intake to ensure that they are providing their body with sufficient fuel. A diet with the right amount of protein will support muscle growth. In combination with regular weight training, consuming 0.

This is essential to healthy weight gain. Including foods rich in fibrous carbohydrates and healthful fats in every meal will help to increase the number of both calories and nutrients in the diet. These foods provide an essential energy source to maintain a regular exercise regime, and to support muscle growth. People should use whole-food sources of carbohydrates, such as brown rice and beans, rather than refined and processed sources. Distinguishing between healthful and unhealthful fats is vital.

Healthful fats are generally monounsaturated or polyunsaturated fats, which occur in foods such as nuts, avocado, vegetable oils, and fish.

Unhealthful fats include saturated fats and trans fats. A healthful diet should limit saturated fats and avoid added trans fats. These types of fats are found in fried and baked foods as well as in fatty meats such as beef, pork, and lamb. People with a small appetite may find a high-calorie shake or smoothie more appealing than a large meal.

These provide nutrient-dense calories without making a person feel overly full. Health and fitness professionals provide motivation and useful advice for developing diet and exercise plans to support healthy weight gain.

Similarly, a registered dietitian will be able to provide meal plans to increase calorie intake. Also, they can help to ensure that a person is gaining weight safely. Some people stop doing cardiovascular exercise when they are trying to gain weight, but it is essential for maintaining a healthy heart, lungs, and brain.

Running, swimming, and cycling are all good ways to get cardiovascular exercise. People keen to gain weight can try restricting cardiovascular exercise to around 20 minutes, three times a week, rather than avoiding it entirely.

Weight gain: This guy gained a massive 20 kilos in just 3 months! Select a City Close. Your current city: Mumbai Mumbai search close. All Bombay Times print stories are available on. We serve personalized stories based on the selected city OK.

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Perfect manscaping tips for millennial men. When Shruti Haasan openly admitted to undergoing plastic surgery. How to care for your baby's skin the right way. The perfect beauty product for oily skin. See all results matching 'mub'. Health News Weight loss story: " I had the same meal for lunch and dinner to shed 27 kilos". This high-protein food can increase your risk of prostate cancer by 70 per cent: study. Following the above approach, a person might gain an average of about 15 pounds 6.

This slower approach would help prioritize gaining muscle 4. If you follow a more intensive approach to gaining weight, more of the weight you gain is likely to comprise fat instead of muscle. For example, some people might increase their calorie intake by as much as 1, calories per day 4. By eating 1, excess calories per day over 6 months, you may see a weight gain of around 25 pounds Weight gain progress will vary depending on your body size, goals, and a number of the other factors previously discussed.

This is because your metabolism changes as your body adjusts to the increase in daily calories 5. Most people choose to follow a weight gain protocol for at least 6 months, followed by a maintenance period to allow their body to adjust to the new weight. Athletes looking to gain weight usually do so in the off-season of their given sport, aiming to put on new muscle for the next sporting season 6.

Start off by increasing your calories by per day. Weigh yourself weekly, slowly increasing your calorie intake to keep gaining weight. While the key is staying in a calorie surplus, there are also some other methods you can use to help promote weight gain. When lean muscle gain is your goal, including resistance training in your routine can help shuttle the additional calories and nutrients toward muscle gains instead of fat gains 7.

If you already follow an advanced weight training program, you may want to do resistance training more frequently 8. Including plenty of protein in your diet while gaining weight is essential, especially if your goal is primarily to put on muscle. Research has shown that resistance training plus a high protein diet in which you consume 0.

Energy-dense foods are defined as foods that pack in a lot of calories in proportion to their volume. A good way to counteract this is by including liquid calories. Some drinks are both nutrient rich and calorie dense, allowing you to efficiently boost your calorie intake without feeling overfull. Drinking sweetened beverages is associated with an increased risk of certain diseases, such as diabetes, high blood pressure, and heart disease 9.

Other techniques for boosting your weight gain include regular resistance training, increasing your protein intake, consuming calorie-dense foods, and consuming some of your calories in liquid form.

On your weight gain journey, be sure to remember to consume a good amount of fiber. This is around 26 grams per day for women and about 38 grams per day for men Many higher calorie processed foods may be great for gaining weight but tend to be rather low in fiber.

While too much fiber can fill you up, not getting enough can contribute to constipation and leave you uncomfortably backed up. Be sure to include plenty of water, fruits, vegetables, and whole grains to keep your fiber intake in check. Even though a high protein diet can promote muscle gains, overdoing it with protein can also create a barrier to gaining weight 8.

Protein-rich foods tend to be fairly filling. Thus, if you regularly eat excessive amounts of protein, you may not have room to eat other foods that promote weight gain, such as carbs and fats.