I workout in gym daily. I want to gain muscles. Please tell me the way to gain muscle. Is my weight according to height is normal?
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Hye. Thanks for the query. For your height your ideal weight is 56 kgs. Maintain a well-balanced and healthy diet. Without a proper diet, your efforts at the gym are useless. You need to ensure you are eating a sufficient amount of protein. Determine how many grams of protein you should eat a day (based on weight and physical activity). Great sources of protein include: nuts and nut butters, beans and other legumes, soy milk, cheese, egg whites, lean meats, poultry, and fish, tofu, sprouts are a great source of proteins for vegans. Ensure that your diet consists of mostly raw, minimally-processed foods. Eat plenty of vegetables, fruits, lean proteins, and whole grains. Opt for nutritionally dense foods that are low in fat and high in fiber. Stay away from soda and sugar. Avoid alcohol. Avoid tea and coffee as much as possible as both tend to dehydrate muscles leading to low muscle volume. Stick with it! the only way to get stronger is to hit the weights frequently. Also, try to do activities during the day that involve working your muscles. Get plenty of sleep. Your body requires lots of rest, so make sure to sleep at least 7 hours a day. If you go to the gym, make sure to do only what you can. Don't try to compete with other people who are lifting heavier weights. Everyone is different, and you will see progress if you are consistent with your diet and exercise routine. Do not use steroids to build muscles; steroids will hurt your body. Supplements will be useful only when your exercise intensity and diet is good.
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If you want to gain weight, then it is very important that you do it right. The most important thing you can do to gain weight is to eat more calories than your body needs. If you want to gain weight slowly and steadily, then aim for 300-500 calories more than you burn each day according to the calculator. If you want to gain weight fast, then aim for something like 700-1000 calories above your maintenance level. The single most important nutrient for gaining healthy weight is protein. If you?re trying to gain weight, aim for 0.7-1 grams of protein per pound of body weight (1.5 ? 2.2 grams of protein per kilogram. High-protein foods include meats, fish, eggs, many dairy products, legumes, nuts and others. Protein supplements like whey protein can also be useful if you struggle to get enough protein in your diet.
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For faster buildup of muscle you are required to take pure an simplest form of animal sourced protein as plants supplements do not get absorbed readily. You have two simple and cheap options 1.8-10 to 15-18 raw eggs lighly stirred in a jug be consumed after each session of mild to heavy work out according to your body size and increase it to latter number. Try getting desi eggs and don't take this regimen beyond 3 months. 2. Whey diet plan: take 1-2 liters of natural whey in 4parts a day and increase the quantity to 3 liters a day maximum. These plans must be accompanied with balanced diet in normal manner as well.
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