Adversity has the same effect on a man that severe training has on the pugilist: it reduces him to his fighting weight.
~ Josh Billings
How to gain weight quick is easier than losing weight quick. In fact, you can’t really lose weight quick if you want to lose the weight for good. You can read more on my post how to get rid of love handles as well as how to manage your weight and also keeping weight off and tracking your weight loss.
But you’ve come here wanting to know how to gain weight fast. This is easy. But first we need to try and understand why or what kind of weight you want to gain.
For example, I can gain 2 pounds in under 2 minutes just by drinking one liter or 1 quart of water. A liter of water is almost 1kg or 2.2 pounds. But is this what we are really after? Probably not.
I imagine that most folks wanting to gain weight are either looking to learn how to gain weight fast for men which means they are perhaps looking to fight or wrestle. This would be the same reason for how to gain weight fast for women too. Most often this is for wrestling or other sporting events for which weight divisions are used.
The other option is learning how to gain weight and muscle. This is a more sane and reasonable approach to weight gain.
In all honesty, trying to gain weight fast with muscle is impossible. Really. The science suggests that most adults are unable to gain more than about 1 or so pounds of muscle per week if they are lucky and are obviously not using and enhancements like steroids and other drugs.
If you are looking to gain muscle weight then you need to do resistance training exercises 3 to 5 times a week and eat a healthy diet.
Your extra calorie intake will be marginal and not more than 100 to 200 calories per day. Don’t be deceived that you need extra protein beyond the normal amount of around 1 gram per kilogram of bodyweight. And get that protein through your foods.
The way you gain extra muscle is by stressing the muscle through exercises. If you are new to bodybuilding or weight training, practically any program you use will cause an increase in muscle stress and therefore cause you to gain muscle over time.
If you want a quick program and you’re starting out, choose compound movements and aim for 3 sets of between 8 and 12 reps. DON’T go to failure, but come close. Stop when you feel you could do just one more rep.
Choose exercises like leg presses, lat pull downs or if you can pull ups. Dumbbell flys, dumbbell military presses, chin ups or dumbbell curls, and dips. That’s a good start.
If you want to gain weight quickly because you’ve got a match coming up soon and you want an extra few pounds after you cut down to get into your weight division then consume more food than you require on a daily basis.
Increase your consumption of whole dense foods rather than junk foods. Eat lots of avocados and nuts. Enjoy big bowls of pasta and lots of bread.
If you can eat an extra 1,000 calories per day over and above what you need you’ll gain around 2 pounds of body weight per week. Most of that will be fat, and so I don’t recommend adding more than about 5 pounds to your frame this way.
But I think the best approach which needs to be said, is to keep your health and your body’s physiology consistent. So don’t diet down, but rather try and keep yourself within 5 pounds of your ideal body weight year round.
This is healthier for you long term. And time is the only asset we have. Don’t throw it away on harsh dieting and then binging programs just for the short term.
Honour your body and it will serve you well for years to come. Hope this helps.