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how to gain weight
What are the exercises which helps in weight gain
exercise cuts fat layes...for gaining weight you should increase the uptake of carbohydrates...with no exercise...make rice dish must in your every meal...
Two most effective exercises that I will suggest you to gain weight are use of heavy weight lifts & in addition do anaerobic exercises. Weight lifts such as pulls-ups, dead lifts, squats, barbell rows, bench presses, bar dips, etc are effective in building muscle mass. Anaerobic exercises use muscle at high strength in short period of time & that's reason it is good for muscle weight gain.
To gain weight you need to increase your caloric intake and exercise.
A routine based around compound exercises, which engage multiple muscles simultaneously, is going to help you build muscles. These exercises are ideal for fast weight gain in men, but women generally gain muscle weight in smaller amounts, depending on body type. If you're a mesomorph, you'll gain muscle weight more quickly than women with endomorph and ectomorph body types. Muscle is denser than fat, so as you gain muscle, your weight increases.
The barbell bench press will help you gain weight in your chest by working the pectorals. Lie on a bench press machine and grip the bar at wider than shoulder-width. Take the weight of the bar, and slowly lower it to about 3 inches above the chest. Feel the tension in your chest muscles, and then quickly power the bar back up to full extension.
Barbell squat is one of the best muscle-gaining exercises. Take the weight of the bar on the back of your shoulders. Squat in a slow and controlled motion. Upon reaching the point where the buttocks are parallel with the knees, come back up to start position.
You can google total body exercise and you should see how to perform an entire body routine.
To gain weight, eat more calories than your body can burn off. Muscles need high calorie fuel and exercise to grow and get larger. This can be achieved by proper weight- gain diet and exercises specific to muscle gain. If the proper diet is not planned, the exercising will only burn calories rather than building muscles.
A dietician will help you find out how many calories are needed to reach the desired weight and then track the daily calorie intake. Eat around six meals a day, once every three hours. Increase protein intake and reduce simple carbohydrates as proteins are instrumental in making muscles.
Proteins from animal origin are considered best to gain weight as it contains all the essential amino acids. The common and easily accessible sources of “good protein” are red meat, fish, poultry, and eggs. Milk is also a rich, easily available, and cheap source of getting protein.
Before doing anything get the OK from your doctor.
A routine based around compound exercises, which engage multiple muscles simultaneously, is going to help you build muscles. These exercises are ideal for fast weight gain in men, but women generally gain muscle weight in smaller amounts, depending on body type. If you're a mesomorph, you'll gain muscle weight more quickly than women with endomorph and ectomorph body types. Muscle is denser than fat, so as you gain muscle, your weight increases.
The barbell bench press will help you gain weight in your chest by working the pectorals. Lie on a bench press machine and grip the bar at wider than shoulder-width. Take the weight of the bar, and slowly lower it to about 3 inches above the chest. Feel the tension in your chest muscles, and then quickly power the bar back up to full extension.
Barbell squat is one of the best muscle-gaining exercises. Take the weight of the bar on the back of your shoulders. Squat in a slow and controlled motion. Upon reaching the point where the buttocks are parallel with the knees, come back up to start position.
You can google total body exercise and you should see how to perform an entire body routine.
To gain weight, eat more calories than your body can burn off. Muscles need high calorie fuel and exercise to grow and get larger. This can be achieved by proper weight- gain diet and exercises specific to muscle gain. If the proper diet is not planned, the exercising will only burn calories rather than building muscles.
A dietician will help you find out how many calories are needed to reach the desired weight and then track the daily calorie intake. Eat around six meals a day, once every three hours. Increase protein intake and reduce simple carbohydrates as proteins are instrumental in making muscles.
Proteins from animal origin are considered best to gain weight as it contains all the essential amino acids. The common and easily accessible sources of “good protein” are red meat, fish, poultry, and eggs. Milk is also a rich, easily available, and cheap source of getting protein.
Before doing anything get the OK from your doctor.
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