How to Gain Weight in Minimum Days Without Having Any Kind of Supplement

Whether you wish to gain muscle mass or just pack on some extra pounds for winter, make sure that you gain weight in a healthy manner. Increasing your calorie intake with high-fat or sugary foods is not an adequate method. Research has shown that over a 12-week period you can increase your lean body mass by two to four lbs. with a nutritious diet and exercise. However, there are natural ways to speed up the process.

Instructions

• 1

  Calculate your calorie consumption. In order to gain weight you must consume approximately 18 to 20 times your body weight in calories. For example, if you weight 150 lbs. you should consume 2,700 to 3,000 calories. Record your daily intake so that you stay on track.

• 2

  Eat frequently. Instead of three meals per day, aim for six to eight meals per day without decreasing the portion size. This will keep a constant flow of nutrients entering and energizing your body.

• 3

  Watch what you eat. Your weight gain diet should consist of 30 percent fat, 30 percent protein and 40 percent carbohydrates. Consuming junk foods will build unhealthy fat deposits rather than lean muscle mass.

• 4

  Workout wisely. Do a minimal amount of cardio training and focus on strength building exercises. Cardio will promote weight loss and tire your muscles. Stick to high weights, low repetitions -- four to 12 reps -- and workout for less than an hour to avoid unwanted cardio training. Always fuel up after a workout with a hearty, high protein meal.

• 5

  Allow your body to rest. Muscles build and repair during days of rest; not at the gym. Never work the same muscle group two days in a row to gain maximum mass.