Billions of people around the world are now in the race to lose weight. Especially women are the most advanced in this regard. Most of the names in this list are models and actresses. On the other hand, a part of men are exercising to reduce fat, but a large part is running in the gym to increase muscle. No one can gain weight by eating and drinking too much. You don’t feel comfortable wearing any clothes because of your thin body. Many people have to listen to harsh words because they are thin. Excess weight compared to height and age is the cause of various diseases, just as low weight is also harmful.
Depending on the age and height, if a person weighs 15-20 percent less than normal weight, he is said to be underweight. There are a few things to keep in mind when using the Body Mass Index Calculator. If you want to gain weight, you need to do bodybuilding chest workout according to the rules, as well as change the food list.
Exercise to gain weight
There are some exercises that can help you lose weight and keep your body clean. Again some exercises increase muscle mass. Increases weight. So you need to know which one is right for you. You can take the advice of a good gym instructor in this regard. He will check your age, weight and determine the exercise. At the same time show how you can get good results by doing the exercises. Even then some exercise tips are suggested that will help you gain weight.
If you want to gain weight, you have to go to the gym and do hard exercise. Generally, people in the gym take weights that they can do 10 to 15 times per set. But if you want to gain weight, you have to exercise with free weight without using machine. And you have to do all these exercises, in those exercises you put pressure on more than one muscle at the same time. These are called core or compound exercises.
- Bench-press: chest, shoulders, and arms.
- Overhead press: shoulder, arm.
- Pull-up / Row: Back, arm.
- Squat: Legs, lower back.
- Deadlift: Legs, back, shoulders.
- Bar Deep: Shoulder, chest, arm.
Do not exercise every day in the beginning. Exercise three days a week (one day at a time). Keep each session between 60 minutes to 75 minutes. Because if you exercise after the body is tired, you will lose muscle. Eat two hours before the start of the gym and must eat again within an hour of the end. Eat as much as you can (at least 2500 calories) in the first three weeks. At this time you do not have to measure and eat. However, the amount of protein must be high. That is, fish, meat, eggs, milk should be eaten more. Eat something every two hours and drink plenty of water. Rest as much as possible. Get at least six to seven hours of sleep every night.
When to do any exercise
The first two weeks
Day 1: Exercise the chest, back and abdomen.
Day 2: Do leg and abdominal exercises
Day 3: Exercise the shoulders, arms and abdomen.
You will gain at least one to two kilograms of weight in these two weeks. But after that, no matter how much you eat, your body will not be able to take it. Because you’re anabolic hormones will return to normal. Then the growth of the body will also decrease.
Eating should be reduced in the third week. 1300 to 1500 calories should be eaten. The food should be very simple. Eat relatively less fat and carbohydrates. Eat more fruits and vegetables. Do 10 to 15 reps with very light weight. Do not put too much pressure on the body. Because you are eating less this week. This week will be just the body maintenance episode. In this phase, some water will come out of the body, so you will become a little lighter. Weight loss will be followed by fatigue and constant tiredness. There is nothing to despair about. Over the next two weeks, the body will begin to swell again as a result of more food and hard exercise. As soon as the food is in the stomach, the body will suck like a sponge. There will be a lot of hunger. That is, your body’s need for food has increased and the body is able to collect nutrients from food.
Day 1: Chest, shoulders, triceps, abdomen.
Day 2: Legs, abdomen.
Day 3: Back, biceps, abdomen.
4th and 5th week
In these two weeks you will exercise hard again. Eat more. Eat lots of meat. Eat more than 300 calories every three hours.
Day 1: Exercise the chest, shoulders and abdomen.
Day 2: Do leg and abdominal exercises.
Day 3: Do back and abdominal exercises.
If this is continued, the weight will increase by one or two kg every three weeks. This procedure should be continued for as long as your weight does not exceed your desired weight. Suppose you need 60 kg weight, then increase it to 75 kg. Then lose the remaining five kilograms by another method of exercise.
The above exercises will help you to gain weight fast. Beside daily workout you should take healthy food. Many people make the mistake of eating too much of any food to gain weight. It damages the heart. Foods that are harmful should not be eaten. Need to add healthy snacks. That is, it is better to eat different types of nuts, dried fruits, etc. Vegetables and meat should be eaten in moderation. But you have to eat a little more protein. Also healthy protein. It is never said to eat more food to gain weight. Eating more does not mean that you will gain weight fast. Rather, everyone said to eat in moderation. Junk food should be abandoned altogether. Before eating, you need to understand which ingredients are in which food. Unhealthy calories cannot be taken. Again not all healthy foods should be eaten too much. Eat wisely, gradually regain healthy weight.