Sun. Apr 5th, 2020





If your metabolism is fast and you want to increase your weight, then by WEIGHT GAIN MEAL PLAN  changing your exercise methods and eating habits, . you can gain weight Although fastcan increase your weight by eating fast food and exercising a little bit, you need to eat nutritious foods and weight training to increase your muscle mass to gain weight in a healthy way. You cannot do this overnight, but if you start now, you will be able to see results within a few weeks.


Weight gain food (WEIGHT GAIN MEAL PLAN )


1 . Eat more than three times a day. If your metabolism is naturally very fast, then eating three times a day will do nothing, no matter how many nutrients are in the food.  Burns, so you need to feed your body many times. This means that food should not be eaten only when you are hungry, but you should eat it several times a day. Make a goal of eating five times a day to gain weight.

Do not wait until your stomach starts to growl. Plan to eat five times a day so that you do not feel hungry at all.
It may take a lot of effort to eat so much food, because you will have to collect enough food to eat several times a day. While going out, take some calorie-rich snacks with you like banana and peanut butter or granola bars so that you can eat them even when you are out.

2 .Keep more calories in every meal: Five times a day eating less and less calories will do nothing; You will have to keep more amount of food and also more amount of calories in food. The amount of your food should be high, and it should contain a large proportion of meat, vegetables and carbohydrates. You may find it a bit annoying to eat so much, but it is the best way to gain weight fast.
A large breakfast can include all of these – three egg omelets, two slices of bacon, a cup of roasted potatoes and a glass of orange juice.
For lunch, eat a turkey sandwich made of wheat bread, two bananas, and a salad. At dinner, you can eat grilled meat, baked potato and a few cups of grilled vegetables.

3 .Include food that is rich in nutrients in your diet: To gain weight, eat nutritious food. Although you can gain weight easily by drinking sweet carbonated cold drinks and large portions of pizza, but This can adversely affect your metabolism and you may develop fats rather than muscles.

While choosing food, try eating the following things:
Choose foods that are unprocessed. For example, choose normal oatmeal instead of instant oatmeal, and choose fresh chicken instead of processed meat.
Cook your food as much as possible. Do not buy frozen dinner, fast food and snacks that are not nutritious and have high salt and sugar content.

4 .Keep your mind on protein, fats and carbohydrates. These are the three most important things that will help you gain weight, and you need these three things to stay healthy too. Include protein, fats and carbohydrates in each of your meals so that your diet remains balanced.

The following are some examples of good choices in each category:
Proteins: eggs, salmon, tuna, and other fish; Pork Roast, Pork Chops, and Ham; Chicken breast; Meat.
Fats: olive oil, safflower oil, coconut oil, and grapeseed oil; Avocado, walnuts, almonds, flaxseeds.
Carbohydrates: Fruits and Vegetables; Beans, pulses, peas; Brown rice, whole grain bread, whole grain pasta and other whole grain products; Honey and fruit juice.

5 .Make sure you drink plenty of water: Water will help your body to process extra protein and calories. Every time while eating, drink several glasses of water, so that you can avoid dehydration. Because you will exercise more to increase muscle mass, so aim to drink 10 glasses of water every day. You can drink sugarless tea, fruit juice, and other healthy beverages. Do not drink Gatorade and other sports drinks in excessive amounts, as they contain too much sugar.




1 .Focus on weight training: Bodybuilders know that muscle development occurs only through weight training. It is a form of exercise that increases muscles and makes them stronger. You can do weight training in a gym, or you can buy equipment for the home that is needed to do weight training. it occurs. Since it is an important part of weight gain, make schedule to do it several times a week.

If you do not want to pay to go to a gym, you can buy a set of barbel and vests so that you can exercise at home.
You can also do resistance exercises in which you can exercise your muscles without using any weight. Push-ups are an easy exercise to begin with. You can also put a pull up bar on the frame so that you can exercise your arms and chest.

2 .Exercise different parts of the muscle. You might want to build only one part of your body, but it would be better for you to do a full body workout rather than just one part. Put equal time into exercising your arms, back, chest, abs, and legs.  Instead of exercising all the muscle parts on a single day, do a different workout each day to relax your muscles. Get a chance
Make your week schedule so that you can exercise every part of the muscle equally. For example, you can workout your arms and chest one day, and focus on your legs and abs the next day, and then do your chest and back workout on the third day.
You can take the help of a personal trainer who will set up an adequate schedule and workouts for you.

3 .Exercise to build muscle, but avoid injuries: Muscle building occurs when you exercise and stress the fibers present in your muscle tissue. To do this, you will have to lift a lot of weight which will make your muscles tired and hurt, but the weight should not be so much that you get injured. To find the right weight while doing a workout, choose a weight that you can do 8 to 10 repetitions.

If you can easily do more than 10 repetitions of weight, then increase the weight. If you cannot do more than 5 repetitions of weight, then reduce the weight slightly.

Compound exercises are perfect for you. Focus on complex, compound exercises that combine multiple muscle exercises: bench press, dumbbell press, squats, deadlifts, pull-ups, chin-ups and dips.
Don’t worry if you can only lift 5 kg of dumbbells while doing bench press. After starting training, try to be strong in every session. Become more powerful, lift more weight, and you will see results soon.
While exercising, rest for only one minute or less after each set, and do no more than 12 repetitions in a set.


4 .Drink a protein shake immediately after a workout: According to a study done at the University of Birmingham,  while exercising, an energy shake will improve your endurance. Drink a banana, a handful of dried fruit or a sports energy shake immediately after a workout.

5 . Relax: Allow your muscles to relax after a workout. This is an important way to enlarge and strengthen your muscles. Your muscles build while resting, so exercise a muscle only when it is ready, and do not exercise the same part of the muscle for two consecutive days. Wait at least 48 hours before re-exercising a muscle.
In addition, it is very important to get eight to nine hours of sleep every night for maximum benefits of exercise. If you are only sleeping for six or less hours, you will not be able to get all the benefits of your exercise and diet.



Avoid These Things (WEIGHT GAIN MEAL PLAN )


1.Keep changing the exercise: Your body has the ability to adapt quickly to something, so if you don’t change your actions from time to time, your body will stop developing. Once a week, change your routine. You can increase or decrease the number of repetitions or sets, or you can also change the order of tasks in your routine.


2 .Limit cardio: By running, cycling, swimming, and doing other cardio exercises, you are using the energy that can be used for muscle growth. Do cardio only once a week Do it once, or if you are trying to gain weight then stop doing cardio altogether. If you like to do cardio and don’t want to stop it, do low-energy exercises instead, such as walking, hiking, or cycling on a flat surface.

3. Start walking instead of sitting in one place: There is another way available to gain weight fast: eat the food of your choice and walk as little as possible. However, increasing the weight in this way will have a very bad effect on your appearance, and by doing so your body will become weak instead of strong. Increasing weight by building muscle will improve your health and your appearance will also be good.

Keep in mind that when you eat food five times a day, you will gain some fat along with muscle. This is normal! Determine how much weight you want, and then add 3-5 kilograms of extra weight to it. Then when you’re overweight, you can cut down on carbohydrates in your diet, do more sprints, and continue exercising: you’ll soon get rid of excess fat and you’ll look great.


4 .Don’t ignore the symptoms of strict training: You may be putting too much emphasis on your body in the process of gaining weight quickly. You should not feel tired all the time. Instead, you should become more energetic by improving your diet and exercising regularly. If your body indicates that something is wrong with it, do not ignore it.





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