21 years experience
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Hey. Thank you for your query.
Weight gain is all about a balance of right nutrition and exercise.
Here are some tips for you to get started:
Eat a lot – This sounds much easier than it really is. Whatever you’re eating now, you should probably double it. If you eat three meals a day, instead eat six. You need to be eating every 2-3 hours, and each meal needs to be the size of a normal meal. This is going to be difficult for a few weeks, because you’ll often have to force yourself to eat even when you’re not hungry. Not just any calories though.
Eat a lot of good things – You could easily get lots of calories eating burgers and pastries, and drinking aerated drinks but that will just make you fat. If you want to build muscle, you want to eat healthy calories that are loaded with good protein, good carbs, and healthy fats.
Chicken, fish, meat, eggs, milk, almonds, peanuts. Eat lots of this stuff, all the time.
Carbs will help you put on weight along with protein, roti, rice, wheat bread, bajra or jowar, etc. will help you put on weight.
Every meal should have vegetables and fruit. If you just eat protein, your body will resort to using it for energy rather than building muscle.
Just taking protein shakes thrice a day will give NOTHING. Unless you’re eating a balanced diet, you won’t be gaining weight.
Sleep – you need to be getting 8-9 hours of sleep every night for maximum gains. Your body is doing nothing but lying there and building muscle while you’re sleeping. If you are only getting 6 hours or less, you’re not going to get all the benefits of your exercising and diet. Cardio alone is not going to help– Running long distances isn’t going to help you. If you’re going to run, do sprints or run up a hill. Keep your distance cardio to a minimum if you want to put on some pounds. Make it part of your routine.
It is not okay for you to skip meals if you’re serious about weight gain. You need to be eating well.
15 years experience
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For weight gain Few diet tips - Not to eat fried food items and Can eat All green vegetables, moong , chana , Dal , rice etc And to apply ghee over chappati and don’t apply oil over chappati And to drink milk mixed with turmeric powder twice a day And If possible eat eggs on alternate days And If possible in breakfast eat atleast one bajra ka rotla And Eat seasonal fruit
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