India- Want to gain weight? Here are some simple workout tips
Indian Diet Plan for Weight Loss
Not everyone heads to the gym to get as slim as life would permit, some of us may choose to exercise to gain healthy weight.
However, one must consider certain factors such as the kind of exercises to do, the amount of rest to take, and the diet plan to gain weight.
Here are simple workout tips to help you gain healthy weight.
Tip 1Start performing freehand exercises
The first workout step for gaining healthy weight is to start performing freehand exercises.
That will help get you in the habit of exercising, lay a foundation for your long-regimentation, and promote muscle building.
So, start by regularly doing as many push-ups, pull-ups, dips, squats, lunges and crunches as you can.
Once you get comfortable with this, move to weight lifting.
Tip 2Move to weight lifting
If you want to gain healthy weight, sooner or later you will have to start lifting weights, as it is the most practical way to gain muscle mass.
We suggest you to hit the gym at least five times a week without fail.
Also, make sure to start your sessions with cardio and warm-up.
However, don’t overdo the cardio part, to avoid weight loss.
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Tip 3Lift heavy but perform less reps
In order to gain weight, you will have to lift heavy weights.
However, don’t push yourself too hard, and keep your caliber in mind.
Also, don’t be duped into believing that more repetitions would translate to greater weight gain. In fact, you will end up tiring yourself.
Instead, aim for 8-10 repetitions per set, and perform three sets for each exercise.
Tip 4Go slow and steady
We understand you have several chores to run, but rushing your lifts is not really going to help you in the long run.
Hence, it is advisable to go slow and steady – the key to healthy weight gain is slower and deliberate movements that you can feel while performing.
Also, make sure that your muscles are controlling your movements.
Tip 5Focus on big muscle groups and get enough rest
Since you no longer want to look weak, focus on big muscle groups, namely deltoids, chest, shoulder, biceps, triceps, lat, and the abdominals.
But don’t ignore the legs, to maintain the right balance.
Also, get yourself enough rest to recover from all that pushing and pulling.
Aim for at least 2-4 minute breaks in between your sets, to avoid injury or exertion.
Tip 6Last, but not the least- Eat well
Your weight gain plans can’t just be limited to the gym – you will also need to pay special attention to your diet.
So, eat a filling and balanced diet, loaded with protein and fiber.
Also, stick to only healthy snacks such as nuts, cheese, dried fruits, and avocados.
Moreover, be regular with your meals. Never skip meals and avoid dieting
Indian Diet Plan for Weight Loss
