To add those extra lbs to your body is more tougher than it may seem. Surprisingly, still throughout your holidays you don’t seem to add up enough weight that may be noticeable, and if you add up some lbs, its short-term and not the muscle weight that is generally visible. But in that case you must aim on gaining weight and just don’t sit at leisure doing nothing.



If you are hale and hearty person, putting on a few lbs is an easy task for you. This might seem simple task but if you would really put on 20lbs within a month it would be very difficult for you to shift about easily as your body is not used to that much weight further more you would appear just out of figure.

To put on weight quickly, for eg. 4-8lbs in a month you must be extremely careful with your calorie intake. You have to maintain a perfect daily record of what you eat. One thing to be understood is you don’t have to build up fats but the weight that makes you look better. For this, you will have to avoid junk food like chips, chocolates and candies as all this refrain from your much awaited results. Foods from fast food cafes must also be abstained. Fatty foods like red meat, pork and beef will only build up bad fat which will be difficult to get rid of later on….

Finally you need to consume your meals which have correct amount of nutrients like proteins, minerals, carbohydrates and fats. For this you must consume a range of food with proper combination of all the nutrients. Junk food and fast food do have these nutrients, in small amounts and these are not enough. So you must consume wisely and food which contain these nutrients abundantly like brown rice, oatmeal, nuts, peanut butter, seeds, fruits, vegetables, meat, eggs, chicken fish, etc. This kind of food will actually help you to put on weight.

Having a proper mixture of food is not enough, you need to eat balanced meals at least 5-6 times a day. This will help you to get your goal in a small time. To cover 5-6 balanced meals, you will need to consume every 3 hours and this is really tough for some people as they are not used to eating so much. In such conditions you can choose for meal replacement powder, blend it with water, juice or milk and just drink it. This will complement the mineral requirement in your body and add up some lbs.

Improving your eating patterns combined with some training gives you the needed outcome in a small period. But the major tribute to gain weight goes to the pains you put in. The weighty and full your plate is, the better is the amount of pounds added to your body. But you must eat a lot of times a day. Workout must be such that it puts on weight to your body and assists building muscles, rapidly and effectively.

Eating:

Eating all three meals whole heartedly and in between eating upon a heavy snack, will aid you to achieve your goal. This will obviously compel your body to build those extra lbs and to get the muscle weight you must undergo some sort of training.

Proteins are the building blocks of our body. Besides fats and carbohydrates, protein must be the major component of your meals.

For example:

Breakfast: Milk and Eggs.

Lunch: Meat sandwich roast beef, turkey, etc

Dinner: Chicken or Steak.

You can additionally garnish your plate by adding your favorite side dishes like hash browns and toast for breakfast, rice or pasta for dinner, and so forth. Confirm that your meals are heavy and load you up. Further, a protein shake or a protein intake will help you greatly to add those few pounds.

Training:

To get a proper weight gain workout you need to have a weight gaining handbook handy that explains you the workouts that help you to gain weight. Primarily, you should focus on the squats and deadlift as you want to add up muscle to your body. These sorts of workouts assist you to put on weight and look big as compared to any other workouts.

Thus, focusing on your heavy eating patterns with heavy and rigorous workouts will assist you to put on a sufficient amount of weight within a short span.