How to build musale gain? How to solve by daily food not from powder? Reply asap.
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Lybrate-user, to gain weight in healthy way, consume balanced diet with more protein rich foods to build muscles. Since your weight is less, the amount of protein you have to take is 1 to 1.25 gm protein / kg of ideal weight. You have to take supplements my dear, you can not get all the nutrients from food now. Soil has become very poor and missing in many nutrients. You can include sprouts, full cream milk & milk products, cheese, paneer frequently, peanut butter etc in your diet. For customised diet plan many things should be considered including dealing with the deficiencies with food supplements - as diet is missing so many important nutrients.
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Gain muscle, lose fat; everyone thinks of cardio exercise when they think of losing weight, but lifting weights should be part of your program too. Weight lifting builds muscles which makes you look more firm and helps you burn more calories! you don't have to lift heavy or long, just enough to start tiring out your muscles to get good results.
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