How To Gain 10 Pounds In 1 Month - 5 Steps
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How To Gain 10 Pounds In 1 Month  -  5 Steps

There are a lot of people out there trying to lose weight.. But what about those who are trying to pack on pounds and Mass???

There are a lot of different methods, supplements, diets and advise people will often give others that may have worked for them.. But everyone's bodies are different, so what are the core things you need to do to ensure you pack on weight? Below are 5 of the easiest things to add to your everyday routine that will work!

1) Diet - Yes, I know, everyone knows that you have to consume large amounts of food to pack on size. But what are the key foods you should be eating?

  • Meats, Poultry, fish, beans and Eggs. These high protein foods play a critical part of a stacked diet. You should be incorporating these into ALL your meals.
  • Carbs - Potatoes, Rice, Pasta. These are all considered healthy carbs, but essential in a balanced meal plan. I know some guys who will make Pasta for breakfast when they are carbo loading. If you can stomach it, then by all means.
  • Dairy - Milk, Soy Milk, Goat Cheese. I HATE Goat Cheese, but I make sure to eat it. It is Considered a Healthy fat.. Because I hate it so much, I found a way to make it part of my breakfast or on the go snack. I make my own waffles, I add Goat cheese to the batter and in doing that I am able to eat it and not taste it. You can make them and take them as a snack.
  • Complex Carbs - Cereals and Breads are also a good way to add quick Calorie count and can be a small meal in between larger meals. Granola and whole wheat breads are the best way to go.
  • Fruits - Avocados, dried fruits - Avocados have 200 calories in each one, and is considered a very Healthy fat! You can get dried fruits at your local grocery store, add it to Granola or eat as a snack.
  • Vegetables - Broccoli. Broccoli is high in Vitamins A & C. Also a good source of soluble and insoluble fibre. If you can stomach it, then definitely a benefit.

2) Sleep - It is Extremely important for your bodies Recovery to get a minimum of 8 hours of sleep if you are training hard. It is also important for your mental fitness. If you are tired Mentally, you will not be able to focus your energy on training hard.

3) Heavier weights and Lower reps. Instead of focusing on high rep workouts, you should be looking to hit 5 reps x 5 sets. Heavy weight so that by your 2nd to 3rd set you are Maxing out on your 5th rep. You will need to be resting 2 minutes minimum between each set. Again, working out is 50% Mental, you need to be going into your 4th and 5th set telling yourself that you CAN get 5 reps in. By the following week you will be increasing your weights without hesitation. I would suggest having a workout partner with the same goals as you, mentally when you know someone is there spotting your weights, it puts that much more of your focus on actually doing the work.

4) Focus on the "Big Ticket" Excersizes. You need to focus on Big muscles to get the most gains. Flat bench press, Squats, Leg Press, Pull ups and weighted Rows target your biggest Muscle groups. When I am working out, I will Generally start with one of these Excersises and finish with an opposite of what I am working out. An Example would be Chest and Tricep Days, I will start with Flat Bench press, work through chest and triceps, then go and do 5 sets of heavy Squats. Why? You are activating other muscles in your body with these big movements. Just like chest works shoulders and Triceps, the motions doing squats requires a list of other muscles to work in unisen to achieve the Excersize.

5) Staying Motivated - This is one of the most important keys for any success. Whether it be if you work out early in the morning and have a hard time getting out of bed, or if you don't feel like making a proper meal and want to have a cheat meal. Staying motivated is a mind set that you need to keep in order to accomplish your goals. I would suggest setting a daily routine 1 hour before your workout, it could start with a protein drink before your workout which switches your mindset to thinking about what your workout will be like when you get to the gym. Playing specific workout music on your way to workout, you could text your workout partner to make sure he/she is running ontime. Whatever it is, make sure it switches your mindset to your up and coming workout so that you are 100% mentally prepared for your workout. This will also help you establish a routine if you don't already have one.

We would love to hear feedback on this article, if you have additional information for anyone looking to gain 10 pounds please post it in the comments.


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