The method to quickly gain 20 pounds of weight

Healthy weight gain needs to be achieved through a combination of scientific diet and reasonable exercise. Rapidly gaining 20 pounds may pose risks to health. The main methods for safe weight gain include adjusting dietary structure, increasing high-quality protein intake, choosing high calorie foods, regular strength training, and ensuring adequate sleep.

1. Adjust dietary structure:

Increase daily calorie surplus by 300-500 calories, adopt a three meal two-point system, and each meal contains carbohydrates, proteins, and healthy fats. Choose composite carbohydrates such as oats and brown rice as staple foods, and pair them with high-quality fat sources such as nuts and avocados. Avoid relying solely on high sugar and high oil foods, as it may cause metabolic disorders.

2. Increase high-quality protein:

Consume 1.6-2 grams of protein per kilogram of body weight per day, with priority given to whole protein such as eggs, fish, and lean beef. Whey protein powder can be used as a supplement, but it needs to be combined with resistance training to effectively convert into muscle. insufficient protein intake can lead to weight gain mainly based on fat, affecting body fat percentage.

3. Choose high calorie foods:

Increase energy intensive foods such as nut paste, whole milk dairy products, olive oil, etc. in moderation. A 30 gram serving of almonds can provide 180 calories, and whole milk has 50 calories more per 100 milliliters than skim milk. Pay attention to choosing foods with high nutrient density instead of empty calorie foods.

4. Regular strength training:

Resistance training is conducted 3-4 times a week to stimulate muscle growth, with a focus on complex movements of the major muscle groups, such as squats, hard pulls, and bench presses. Each group should reach exhaustion 8-12 times, and promptly replenish carbohydrates and protein after training. Lack of energy surplus from exercise can lead to excessive fat accumulation.

5. Ensure adequate sleep:

7-9 hours of deep sleep per day promotes the secretion of growth hormone, and muscle repair is mainly completed during sleep. Lack of sleep can increase cortisol levels, leading to muscle breakdown. It is recommended to go to bed before 22:00 to avoid using electronic devices before bedtime that may affect sleep quality.

It is recommended to increase weight by 0.5-1 kg per week, and the goal of 20 kg should be achieved within 3-5 months. In addition to diet and exercise, regular monitoring of changes in body composition is necessary. The body fat percentage should not exceed 20% for males and 28% for females. Individuals with digestive and absorption issues may consider seeking medical examination for thyroid function or gut microbiota. Maintain water intake during weight gain and drink 2000-3000 milliliters of water daily to promote metabolism. Avoid extreme weight gain methods that may trigger health problems such as fatty liver and insulin resistance. If necessary, consult a nutritionist to develop personalized plans.