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 but frequent meals.
Eat a lot of good things â 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 youâre eating a balanced diet, you wonât be gaining weight.
Sleep â 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 youâre sleeping. If you are only getting 6 hours or less, youâre not going to get all the benefits of your exercising and diet. Cardio alone is not going to helpâ Running long distances isnât going to help you. If youâre 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 youâre serious about weight gain. You need to be eating well.
Get your serum calcium and vitamin D checked.
Avoid excess of junk food,alcohol and other carbonated beverages.
Having lots of processed and ready to eat also makes th bones weak.
Having calcium rich products in the diet like ragi,dark green leafy vegetables,nuts,milk and its products,lean chicken etc will help you.
Increase your diet in proteins as well,they are building blocks and help in muscle wear and tear.
Include good amounts of sprouts,milk ,buckwheat,quinoa etc.
Doing weight trwining,helps to increase bone density and should only be done after obtaining a medical certificate from the treating doctor and under a professional guidance.
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