'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,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'%3E%3C/image%3E%3C/svg%3E)
Gaining weight can be difficult and time-consuming as much as losing weight. Gaining weight will not be termed healthy and sustainable, if you do so solely by increasing your consumption of carbs and fat.
There are a few workout tips that can assist you in gaining weight without using any hi-tech machines. Again, the exercises that we have mentioned can be done at home.
Hence, this regime does not require you to go out of your way to get what you want. It just requires you to be determined and focussed.
Some important tips that you must remember when you are trying to gain weight are:
1. Try and eat fast. Those who wish to lose weight must chew slowly so that the brain gets adequate time to realize the food intake. However, in case you wish to gain weight, you can try to consume fast and without stopping between meals.
2. Your workouts must not be too long and should be super intense. Add weights wherever you think it is required or possible.
3. Eat whatever you wish to eat. Do not cut back on dairy products, potatoes or any other item that is rich in carb. Going out to eat is fine as long as the restaurant has a calorie rich healthier alternative of junk food.
4. Include items like beef, thick-cut bacon, chicken leg, eggs, salmon, butter, milk and nuts to your diet as they have protein and carbs that will keep your diet healthy and increase your calorie intake.
Exercises that you can do to gain weight are listed below. These workouts will help you bulk up, thus adding a few extra pounds.
#1 Push Ups
Instructions:
Step 1: Get down in the plank position with your palms and toes on the floor. Maintain a straight alignment of your body from your head to your heels. Place your palms right under your shoulder.
Step 2: Lower your body down by bending your elbows, to bring your chest close to the floor.
Step 3: Push your self up to get back to the initial position. Repeat.
Do 2 sets of 15 reps each.
Next up: Deadlifts
#2 Deadlifts
Instructions:
Step 1: Keep your heels and shoulder width apart and stand next to a bar.
Step 2: Bend to grab the bar and do not bend your legs. Place your palms and shoulder width apart.
Step 3: Slowly bend your knees to make your shins touch the bar.
Step 4: Raise your chest and straighten your back.
Step 5: Stand up and hold the weight firmly. The bar must touch your legs at all times. The bar must be in the mid foot line throughout the exercise.
Step 6: Lower the bar back down carefully and repeat.
Do 2 sets of 10 reps each or as many reps as you can. Remember to take short breaks between reps.
Shop Online Dumbbells for Men | Best Price
Next up: Pull Ups
#3 Pull Ups
Instructions:
Step 1: Grab a pull up bar while keeping an overhand grip, that is, your palms should face forward. Your palms must be about a little more than shoulder width apart.
Step 2: Let your body hang vertically and maintain a neutral posture.
Step 3: Pull your body towards the ceiling and go up until your chest touches the bar.
Step 4: Lower yourself back to the initial position and repeat. Be careful about the posture even when you are lowering your body down.
Do 2 sets of 10 reps each or as many as possible.
Next up: Squats
#4 Squats
Instructions:
Step 1: Stand straight with your feet shoulder width apart and your back straight. Extend your arms in front of you.
Step 2: Lower your body by bending your knee and go down until your thighs are parallel to the floor. Do not let your back curve up. Your knees must go over your ankles while you go down and must always be behind your toes.
Step 3: Get back up to the initial position and repeat.
Do 2 sets of 15 reps each.
Next up: Tricep Dips
#5 Tricep Dips
Instructions:
Step 1: Sit on a chair and place your palms firmly on the edge.
Step 2: Move forward and step ahead such that your butt is in the air. Extend your legs in front of you and straighten your arms.
Step 3: Now, lower your body towards the ground by bending your elbows. Do not strain your shoulders and let your back and arms do the work.
Step 4: Push yourself back up to the initial position and repeat.
Do 2 sets of 15 reps each.
Shop Exercise Bench for Home Workout | Best Price
Note:
These exercises will be recommended to those who want to lose weight, as well. You might get confused as to how is that possible? The idea behind these exercises is muscle development and formation.
For those who wish to lose weight, these exercises will help them burn away the fat and develop muscles. For those who wish to gain weight must simply do these exercises to gain mass and hence gain pounds. Incorporating aerobics and yoga can help in gaining weight too!
