How to gain muscles or weight?

 Introduction

Nowadays we all wants short way to finish our work without making efforts and it is possible due to introduction of technologies and because of the way we work we became lazy.

Hence, we are getting weaker. We need to do physical work on regular basis. If you had a muscular body, you look more confident in public places.

Lack of physical activity also cause underweight. It can be a genetics problem to many peoples.

In present day, everyone wants a muscular body or to gain weight.

So, I am your friendly mentor today we will discuss all about of weight or muscles gaining in precise way.

Food that we should eat:

Calorie play a important role to build or gaining in muscles. So try to eat more calories than you burn. 

Food that give calories: 

1. Rice (calories contain 130) 

One cup of rice contains around 200 calories. 

2.Cheese

3.Nut butter

4.Red meats

5.Fruits that contain high calories in: Banana, Plum, Dates, Mango. 

6.Eggs

Also, take more Carbohydrates contain foods such as bread, beans, milk, popcorn, potatoes vegetables, etc. 

Take protein but avoid high protein because it can affect your body especially kidney. 

Avoid high-fat junk foods. Instead, you can use nutrients high fats like avocado or nuts. 

Stay hydrated, drinking 7-8 glass of water is compulsory. 

Apply it in your lifestyle

1.Eat even when you're not hungry- 

Set reminders of 2-3 hours and eat whenever the alarm remind you.  

2.Take proper sleep- 

To gain weight, the level of testosterone is necessary in the body. So, you must have to take proper sleep of 8 hours to boost your testosterone level. 

3.Eat after and before your workout-

Eat protein food before and after your workout, it's helps to promote weight gaining. 

4.Wake up early and go for morning walk. 

5.Take a orange or sweet lemon(mosambi) that will help in your digestion. 

It's a gradual process and you need to eat food which suggested above and daily short exercises. 

Overall you have to be consistent. 

Concept of muscles growth physically:

When we lift a high weight in gym or in any place our fibres of the muscles sustain get injury and damage. 

We will require protein to recover this damage. And this process is called Muscle hypertrophy. 

Thus, we need to eat more protein food. 

If you are beginner than train your muscles 2 or 3 times per week because it's take time to recover. 

How to train your muscles:

To gain muscle fastly workout play important role. 

Initially, don't go for equipments like dumbbells or many more. 

Gradually, start with workouts like push-up, pull ups. 

Then, gradually add on more workouts such as squats, burpees, lunges. 

Initially, do it 10-15 min daily. Then increase your counts of each workouts day by day. 

After 3 months or 4 you can go for gym equipments and make sure you take protein, calories, carbohydrates properly. 

You can add meditation of 5-10 mins after workouts. It's help in blood circulations which is necessary for body. 

I saw many people who take proteins powder without consulting to doctor. 

If you want to go for proteins powder than take advice to your doctor. 

Again it's a time taken process. So, trust on your process and follow the tips that will help to gain weight or muscles. 

If you have any queries than you can ask me in comments or text me on gmail. 

Thank you have a peaceful day.