Top 10 tips gein weight fast ?

Top 10 tips gein weight fast ?

"I'm 50 kilos weak!" Kishor complains, who has tried all kinds of measures including high calorie weight powders, liver pills, weight gain drinks and even colon cleansing.
However, before we understand that how do you know that you are underweight? easy. Calculate your body mass index. If it is less than 18.5, then you are underweight

Your BMI or body mass index meter is your weight in kilogram divided by the square of your height. (Normal BMI is 18.5 to 24.9).

There are many supplements in the weight gain market that can help increase the daily calorie intake, yet they have no benefit compared to the smart food choices.

The basic principle of weight gain is simple: you need to consume more calories than you spend. Follow these 10 tips.

1. Eat more calories

There is some calculation in it. The average daily calorie requirement for an average male performing light activity is 2,200; For a woman, this is 1,900 You need to eat about 1,000 extra calories a day to get less than half a kilo in a week.

do the math. Eat large portions and eat at least five meals a day.

Your actual calorie requirement may vary depending on your height, weight, activity level, and your body's metabolic rate.

2. Make smart choices

For example, choose dairy products, fish and meat over the bread. Choose eggs on the vegetables.

Eat foods containing high protein content such as beans, pulses and peas and eat foods with high starch content such as potatoes, rice and tapioca.

3. Protein is important

Increase your protein intake. Your body needs very high protein to build new muscles. But since most calories come from carbohydrate and fat to increase the weight, do not replace them with proteins.

4. A lot of breakfast

Take lots of high-calorie snacks (not junk food) such as cheese stick, milk shake, muffins, dried fruits, curd and snacks.

5. Fluid also help

Drink lots of fluids that supply nutrients and calories; Milk, fresh fruit juices and energy drinks are good examples.

6. Sharpen the workout

Aerobics are great, right? Not to increase weight!

You really need to work hard and intensely to achieve muscle mass.

7. Weight way to go

Focus on free weight exercises (which do not require machinery) that target your large muscle groups. For example, you need Dumbles, not fancy gym machines.

Free weight puts the most stress on the muscles and stimulates the maximum number of muscle fibers.

The best weight training exercises for muscle building are free weight exercises such as squats, dead lifts, bench presses, barbel rows, pull ups and bar dips.

These exercises are done under supervision, but they do not require machinery.

8. Give space to your workout

If you have a high basic metabolic rate - which means that you spend a lot of energy on rest - you need less intense exercise instead of long-term activity of low-stress activity.

9. Creatine?

Creatine supplements can help some athletes gain weight. It is not known whether it is because it gives them the power of energy or because it connects the weight of the water.

More research is required in this field before creatin becomes. Creatine supplements are available at all major health food stores, but do not take it without consulting your doctor.

10. be consistent

A long time to actually show weight, usually it can take a few months. Some people get frustrated and leave when they fail to see the harsh consequences.

Your body will only respond to a consistent schedule. If you are not regular then any weight gain program will not work for you.

Heredity plays a major role in determining your weight. Effective weight training and a smart diet can help you to genetically exceed the predetermined weight.
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