Gain weight in a faster and healthier way:
Two types of people always have tension in their minds regarding their body type. One is the person who is overweight and another one who is underweight. In this article, we discuss the underweight one. How to know you are underweight ?? Well, there is a process called BMI (Body Mass Index), which is generally a ratio of a person’s weight to their height. If your BMI result is under 18.5 then you are considered underweight. You can go for a BMI test with your doctor to know if you are underweight or not. Once upon a time, I was also underweight. But now I am absolutely healthy and I gain my weight and muscles to almost 15 k.g, now I am looking very much healthy and muscular. So in this article, I am going to share my experience and what I learnt to gain my weight faster and in a healthier way.
Causes of underweight:
Being underweight sometimes gives problems to people. They suffer from disease frequently. Underweight is a reason for a lack of confidence. Because of underweight, they may not look attractive. There are several reasons for being underweight. Some of them are we are going to discuss here.
1. Genetic problem:
Some people are naturally underweight because of the physical characteristics of their family that ran from their previous generations. They have a natural low BMI due to their genetics. It is a little hard for them to gain weight but it is not impossible.
2. Chronic disease:
It may be a reason for the underweight. Some diseases like regular vomiting or nausea make it difficult in gaining weight. Some other diseases like cancer, diabetes, thyroid disorders, and poor digestive conditions like ulcerative colitis is also a reason for not gaining weight because it may decrease a person’s appetite, which results do not feel like eating.
3. Mental illness:
Your mental condition plays a very important role in your weight gain. It can affect one’s ability to eat. Depression, anxiety, obsessive-compulsive disorder (OCD) are some of the examples of mental illness. Because of all these eating disorders such as anorexia and bulimia takes place which can affect a person’s appetite and result in underweight.
4. High metabolism:
If a person has a high metabolism, they may not gain much weight even when eating high energy or high-calorie food.
How to gain weight in a week?
If we talk about the fact the results of gaining weight in a week is very negligible. But it is possible to gain some weight within a week. It can not make you muscular but put some weight on your skinny body which will help you later. Gaining weight does not mean that you eat whatever you want or you have to eat foods that have a high-fat percentage. You have to eat some healthy food and maintain a nutritional diet. Eat some foods which are healthy with high calorie like –
Wholegrains food items
Low-fat dairy products
Salmon, oily fish
Avoid foods that contain bad fat. It will store fat in your body, not muscles. It can also result to gain weight but it is an unhealthy way to gain weight. So stay away from the junk foods like –
Any type of fried item like potato fries, onion fries, etc
Packed cold drinks
Items that contain sugar
All the junk foods
Only the diet may not help you to gain weight, along with it exercise is very important. Yes, work out not only for weight loss, it is very essential for muscle building also which help you to gain weight. What types of exercise or diet plans are required for muscle building we will know in the article below.
How to gain weight faster:
To gain your weight in a faster way is all about taking the calories in a surplus in comparison to your regular calorie. First, you have to determine the calorie need of your body with the help of any calorie calculator available on the internet. Maybe the calorie calculator is not accurate but it gives an idea about your present calorie and the calorie needed. Once you figure out your present calorie intake, add 500 more calories to your daily calorie consumption. Add the high-calorie foods mentioned above to your daily meal to gain weight as fast as possible.
Another way of gaining weight or taking more calories is to increase your number of meals. Simply you have to make double your food intake. If you are taking 3 meals per day then you have to take 6 meals to increase your calorie levels above your maintenance calories. Take your every meal with equal proportion.
Diets or foods to gain weight quickly:
It is a myth that if you eat too much then only you put on weight on your body. To gain weight, too much eating is not important, eating the right food in a specific way, in a specific manner and a specific portion is important. By eating too much you can able to gain fat only which is puts a bad impact on your body. So eat right and healthy foods which will help you to gain muscle and your weight will be increased.
So here I request all of you to first calculate the maintenance calorie of your body with the help of any calorie calculator available on the internet then take the number of calories you needed. Because the calorie intake may vary from person to person as everyone has a different body mass.
Now here I am going to share a basic full-day eating diet plan which everyone can follow and the foods are also easily available in the market too.
Diet plan (full day eating plan):
- Immediately after woke up drink one to two glasses full of water.
- After fresh up, you can have some dry fruits which are soaked in the water previously.
- Breakfast – Oats meal (you can make it plain with some milk or you can add some veggies and some spices into it), if you are making it plain then add one banana or fruit of your choice along with some honey. You can add the soaked dry fruits with it also.
Along with oats take 4 boiled eggs out of which two whole eggs and two egg whites.
- You can do your exercise or gym after one hour of having this meal.
- Mid-day meal or post-workout meal – If you are going to the gym then you can take your protein shake after your workout with one banana or some peanuts. You can also take egg whites or paneer salad in replacement for a protein shake.
If not you can have some fruits or any kind of nuts.
- Lunch – In lunch, you can take brown rice or white rice whichever is available, one bowl of any green vegetable curry, some spinach, chicken, or fish, if vegetarian take paneer or mushrooms or soya chunks and some curd.
- evening snacks – 4 pieces of brown bread and peanut butter or grilled sandwich, or you can take muesli or fruit salad, fruit juice, you can have mashed potato or boiled sweet potato or sprouts also.
- Dinner – two to three chapati, one bowl dal, green vegetable if available, 2 to 3 eggs or paneer, and salad.
- Before going to bed have a glass of warm milk.
- Make sure that you are taking a minimum of 3 to 4 liters of water throughout the day. Drinking water in a while is very much important.
Exercises for weight gain:
Exercise is must to gain your weight with diet. Simply here weight gain is directly ment to muscle gain. To gain your muscles you have to train them in a specific way. That’s why you have to do workouts or normal exercise daily. You can perform your exercises at home as well as at gym also. So let’s know what are those exercises to perform to gain your weight at home as well as at gym.
Weight gain exercises at home:
Have you ever hear about calisthenics?? Overally Calisthenics is a form of exercise that you can perform by using your body weight. As you do not have any machines and weight at your home you have to do the exercises by using your body weight only. Let’s know what are they –
1. Push ups:
This is the most common calisthenics workout every practitioner performs. Set up with your weight on your toes. Keep your palms beneath your shoulders. And keep your body straight. Make sure that your core is locked. So that a straight line forms between your head, glutes, and heels. Then lower your body until your chest is an inch from the ground. Then explosively drive up by fully extending your arms. Do this repeatedly. This exercise primarily focus on your pectoral (chest), deltoids (shoulder), triceps (back of arm), and abdominals muscles.
2. Pull ups:
For beginners, it seems a little difficult to perform pull perfectly. As you need to pull all your body weight against gravity. Grab the bar with your palms facing away from you and your arms fully extended. Try to keep your hands as wide as possible. Squeeze your shoulder blades together. Exhale and drive your elbows towards your hips to bring your chin above the bar. Then lower under control back to the starting position. This exercise primarily focuses on lats and biceps muscles.
I think this is one of the easiest exercises. But trust me, it’s quite effective. Stand with your both feet shoulder with apart. Then start the movement by bending your knees and sitting back with your hips. Make sure that your knees should not be cross your toes. This is not a hard and fast rule but if your knees goes froward your toes it should cross a little not too much. Just go down as far as you can and quickly reverse the motion back to the starting position. Always try to keep your back straight and head up throughout the movement. This exercise primarily focuses on various muscles like quadriceps, hamstrings, glutes, abdominals, and calves muscle.
Leg muscles are the types of muscles that very few people focus on. These are often neglected. Walking lunge is one of those exercises that is beneficial for your leg muscles. Lunge forward as far as you can with your right leg, bending your trailing knee. So it almost brushes the floor. Then use the heel of your right foot to push yourself up into the next lunge, this time leading with your left leg. This exercise primarily focuses on abdominals, back muscles, gluteal muscles, quadriceps, hamstrings, and calves.
Weight gain exercises at gym:
If you have the facility of going to the gym, then you can perform your workouts at the gym also. There are many workouts to perform in the gym to gain weight. But here I am going to discuss some basic exercises that will help beginners to gain weight.
Make sure that whenever you are going to perform any workout at the gym you should be completed with stretchings. Stretching is very much important to perform before doing any exercise at the gym. It will free your muscles and joints which prevents you to face any injuries. You can do stretchings like neck rotation, shoulder rotation, wrist rotation, back bent overs, ankle rotations and leg stretching, etc.
After completing your stretchings you have to perform your exercises with moderate weights at first. After some practice, you can increase the weights gradually. You have to perform 3 to 4 sets of every exercise increasing the weights gradually. In every set, you have to do 8 to 10 repetitions. Let’s know the exercises to perform in the gym.
1. Push ups
2. Pull ups
3. Weighted squats:
It is the advanced version of free squats. In the exercise, you have to perform squats by having some weights on your body. You can place a weighted bar on your shoulders and have to do squats by balancing your body. Another way of doing this exercise is to hold two dumbles in your hands hanging down and perform squats.
4. Weighted lunges:
This is very much similar to weighted squats. Like weighted squats, you can place a weighted bar on your shoulders or can hold dumbles while performing the lunges.
5. Bench press:
Lie on your back on a flat bench. Grip or hold the barbell or dumbles straight above your chest with hands slightly wider than your shoulder width. Lower the dumbles or barbells slowly up to a one-inch gap to your chest. Again push the barbell back up to return to starting position. Repeat it as your strength. This exercise primarily focus on your pectoral (chest) muscle
6. Lat pulldown:
To perform this exercise you need a cable pulley machine or lat pulldown machine. First, you have to select weight according to you using the weight plates on the machine. then stuck your thighs under a thigh pad. After it pull the hanging bar towards your upper chest and then releases it back up in a controlled way. Repeat the same 8 to 10 times in one set. It works on the lats (back) muscles.
7. Over head press:
It is also known as shoulder press or military press. It can be performed while sitting or standing position. To perform this exercise hold a barbell or dumbles at the shoulders with an overhand grip. Raise the weights above the head in a controlled way up to your hands straight upwards and return it to your ear level. Repeat the same to complete your targeted number of repetitions. It targets your shoulder muscles.
Take proper rest:
Taking rest is very much essential in muscle building. Without giving proper rest to your body all the workouts and the diet is useless. Your muscles are being developed more at the time of the rest position of your body. The brain will release the growth hormones at the time of your sleep. So give proper rest to your body to develop your muscles and gain weight quickly. Minimum sleep for 7 to 8 hours per day which will help you very much in weight gaining.
A proper shape of your body is very much required according to your weight and height. It gives you an attractive look and you will be confident at any point in your life. So become a healthier and good-looking one from the skinny one. Follow the diet plan and the exercises given above and take proper rest to see a drastic change in your body.