How To Gain Weight In A Healthy way
We are going to discuss about the problem of underweight and 8 Practical tips to gain weight in a healthy way.
You can use this to know your BMI and if your body mass index comes below 18.5 then you are considered to be underweight.
Let's talk about the tips.
8 Practical Tips To Gain Weight:-
1.Eat Carbs More.
2.Eat Your Meals Frequently.
3.Workout for Muscle Gain.
4.Eat Protein More.
5.Take Protein Supplement.
6.Don't Buy Mass Gainer.
7.Drink More Water.
8.Get Quality Sleep.
1.Eat Carbs More.
When we talk about carbs people confuse between Simple Carbs & Complex Carbs.Lets have a look on both of the carbs.
*Simple Carbs:-Simple carbs easily get break by our body & gives instant energy to our body but in long-term it is not beneficial for us.It increases cholestrol in our blood.
Simple Carbs Foods are:-
1.Table Sugar.【Boost Skin Aging.】
2.Soft Drinks.【Leads to Belly Fat.】
3.Junk Foods.【Leads to Obesity.】
4.Package Foods.【Lack in Nutrition.】
*Complex Carbs:-Complex Carbs take more time to digest as its molecules are very complex so it's hard to break but it gives energy for longer time.Complex Carbs helps a lot in gaining weight.
Complex Carbs benifits:-
•It Contain lot of nutrients.
•Provides High Fiber to body.
•Improves the Digestive system.
•Provides Stable Energy for the body.
Complex Carbs Foods:-
•Whole Grains.
•Bananas.
•Brown Rice.
•Sweet Potatoes.
•Avacados.
2.Eat Your Meals Frequently.
Eating frequently makes you eat more thus helps in weight gain and muscle.Always Eat in calorie surplus to gain weight fast.
You have to eat more calories than you burn calories throughout the day.
You must eat a balanced meal including complex carbs,protein and healthy fats at least 4-5 times a day.So eat every meal taking gap of 3 hours.
Try eating 2800-35000 calories per day to gain weight fast.
Healthy 3000 calorie diet:-
1.Carbs.【338-488 g.】
3.Protein.【75-263 g.】
2.Fats.【67-177 g.】
You can use this calorie calculator to count your carbs,protein and fat.
3.Workout For Muscle Gain.
Workout is very necessary to gain muscle fast thus increasing you overall weight.You obviously need muscle mass rather than fat mass.So lifting heavy weight is the best yet effective way.
I will recommend you to hit gym 6 times a week.Focus on less repetition and heavy weights.Slowly increase weights as per your comfort.
Weekly Workout Routine:-
• Push. 【Chest, Shoulders & Triceps.】
• Pull. 【Back & Biceps.】
• Legs. 【Quads, Hamstrings & Calves.】
• Push. 【Chest, Shoulders & Triceps.】
• Pull. 【Back & Biceps.】
• Legs. 【Quads, Hamstrings & Calves.】
• Rest. 【Enjoy!】
Proper nutrition comes in play after workout because weight training breaks your muscle and you need proper healthy diet for the recovery of muscles.Thats how you grow your muscles.
4.Eat Protein More.
Protein is the most effective macronutrient when it comes to gain weight & muscle.Protein has miraculous benifits.
As we all know muscles are made up of Protein.Protein can build your muscle mass if it's taken after workout.
Protein Rich Foods:-
•Eggs.【Raise Good Cholesterol.】
•Beans.【[Improves Heart Health.】
•Fish.【Contains Omega 3 Fatty Acids.】
•Dairy Products.【Milk,Yoghurt,Cheese.】
Protein Daily Repairs:-
• Skin.【Fatty Fish Helps skin glow.】
• Muscles.【Eggs helps build muscle.】
• Hair.【Eggs Promote hair growth.】
5.Take Protein Supplement
Protein Supplement is a dietary supplement that helps to build muscle and increase our overall body mass.
You must take Protein Supplement Specially if you are Vegetarian.It will help to complete your daily requirement of protein to some extent.
Only supplement that may require is a Whey Protein isolate. Whey protein is a milk based protein.It has no side-effects.
Whey Protein Benifits:-
•Highly Digestible.
•Lower Blood Pressure.
•Moderate Blood Sugar Levels.
•Reduce Inflammation.
•Promotes Muscle Growth.
Time to Take Whey Protein
The best time to have the whey protein is to take before workout with water.It will maximize your muscle fast.
6. Don't Buy Mass Gainer.
*Why should you not buy mass Gainer?
•Most of the commercial Mass gainer contains added corn syrup.This sugars can spike insulin in our body.
Commercial Mass Gainer Calorie Source:-
•Cheap Carbohydrates.
•Cheap Protein.
•Artificial Flavours.
You guys don't have to worry because we have very beneficial homemade mass gainer for you.
Let's make Homemade Mass Gainer:-
1.Spinach Leaves 50g.【Iron & Calcium.】
2.Oats 60g.【Complex Carbohydrates.】
3.Peanut Butter 2 Tbsp.【Protein.】
4.Yoghurt 100g.【Calcium & Vitamin D.】
5.Black Grapes 50g.【Natural Sugar.】
*Why should you not buy mass Gainer?
•Most of the commercial Mass gainer contains added corn syrup.This sugars can spike insulin in our body.
Commercial Mass Gainer Calorie Source:-
•Cheap Carbohydrates.
•Cheap Protein.
•Artificial Flavours.
You guys don't have to worry because we have very beneficial homemade mass gainer for you.
Let's make Homemade Mass Gainer:-
1.Spinach Leaves 50g.【Iron & Calcium.】
2.Oats 60g.【Complex Carbohydrates.】
3.Peanut Butter 2 Tbsp.【Protein.】
4.Yoghurt 100g.【Calcium & Vitamin D.】
5.Black Grapes 50g.【Natural Sugar.】
6.2 Banana.【Complex Carbohydrates.】
7.Drink More Water.
Water is most important no matter what your fitness goal.Because you are consuming too many calories per day so drinking enough water will help that food get absorbed in our body.
Drinking water increases body metabolism and rids it of toxins thus improving digestion while helping faster growth of bones.
Water Miraculous Benifits:-
•Carrying nutrients to cells.
•Prevents constipation.
•Stablizing the heart rate.
•Controls Blood Pressure.
•Helps Heal Skin.
Practice drinking 3 litres of water everyday. Make sure to drink between the meals and not with the meals.
8.Quality Sleep Is Important.
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