Diet and Exercise plan for Weight Gain

Diet and Exercise plan for Weight Gain

Best is stay active, dance, use only stairs (no lift), walk to nearest shop, get good sleep and stay happy 

Eat Yogurt, raw paneer, drink hot milk bedtime, drink lots of water, eat fruits and salads, drink green tea morning first thingand eat little salad before lunch and Dinner. 

Dip handful of whole grains (Black grams, peas, peanuts, pulses) in cup of water overnight and eat in morning. 

You can follow following diet and fitness tips for better results: - 

Diet:

A good tip is prefer vegetarian food, have 5 time meals rather. Eat yogurt, curd in mrng and evening. 

You can have seafood also. 

Drink 1 cup of green tea empty stomach. 

breakfast of cereals, milk and egg only, with bread 

Lunch u can have beans on bread, 1 plate dal rice or 2-3 breads with baked/ boiled vegetables 

have light dinner, eat some salad and u can have 2-3 breads and with gravy, pulses or pasta with not much of cheese. You can use home made salsa 

Drink plain hot milk with only little suger or green tea bed time 

avoid soda/aerated drinks (mainly diet Soda), chicken, beef, pork, cheese, pizzas and junk food. 

Avoid rice at night. you can treat yourself on weekend with these food, but keep activity level high on weekend 

learn some recipes for healthy food. You can look for alternates like fish, crab, prawns, Soya, Mushrooms etc..

Exercise: 

Divide muscles in 3 groups 

Chest / Triceps: 

Bench press, dumbell Flies/ Curls (lying on bench), inclined dumbell press, pecdec 

overhead dumbell tricep curl, narrow grip bench press, narrow hands push ups, dips, bending triceps dumbell curl, overhead barbell tricep curl 

Shoulders/ Legs: 

Shoulder press with dumbells, shoulder press with barbell backside, military press, front dumbell raises, side dumbell raises, shoulder shruggs 

Squats, spot running, lunges, Calve raises, dumbell squats, leg pullies 

Back / Biceps: 

Pull ups, Front Pullovers, back pullovers, barbell rowing, dumbell rowing, single dumbell raises, 

Biceps curl with dumbell, hammer curls, biceps curls with barbell, biceps curl with bend barbell, concentration curl, reverse curls 

You can combine Abs/ wrists workout each alternatively with above muscle groups, you can do wrist curls with light dumbells, barbells, reverse curls etc. For abs you can do crunches, leg raises etc. 

Reps: 

For 1st month make stamina and muscle strength in you. Do sets of 15-20-25 reps with light weights (reducing weights increasing reps) 

You will become lean and well shaped with above workout 

Now come to gain muscle size, start with moderate heavy weight now, u will do 12-10-8 reps now (increasing weight reducing reps), if require take someone help to lift heavy weights. We call it spotting.

At Last The Best Tip to stay Healthy is To Live Happy always...!!

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About Unknown

Professional Chef worked at Dubai Cousine and willing to provide you thousand of Recipes with Taste and Flavours which you have never experienced before.