5 Best Exercise To Gain Weight
Of course, it is with everyone who is to the gym or gets involved in exercises want to maximize their time and efforts. But, it could be quite confusing at the same time with so much to misguide – internet, magazines, health advisories etc. But, the solution is simply – the most effective are the ones that move the entire body as a unit and use their own body weight as resistance.
As there are people who want to lose weight, there are ones who want to add some too. People who are thin and lean are always looking for means on Best Diet Plan To Gain Weight – diet, techniques and exercises in the hope of gaining some weight and add some muscles. One important point in here to seriously consider that binging on food, particularly unhealthy foods like processed foods, sugars and fats can do the job, but it is better without it.
The solution lies in some targeted and precise exercises so that the food consumed is utilised by the body and converted into muscle mass and thereby building a healthy and desired body. One of the most crucial aspects of weight gain is the requirement of proper and sensible exercises.
Here are the best 5 exercises to gain weight successfully:
#1. Swimming: It is a sort of cardiovascular exercise that is not only effective in weight gain but also in weight loss. The formula works this way – when you swim and swim diligently, your appetite gets elevated and you tend to eat more calories and thereby gain healthy weight.
#2. Jogging: Alike swimming, jogging is another cardiovascular exercise that aids in boosting metabolism. This further helps in converting muscle mass into lean muscles and you develop the ability to digest heavy meals and thereby, adding a lot of protein in the process.
#3. Pushups: It is one of the easiest and effective ways to exercise as it does not need any fancy machines or gadgets and weights. It is also the most ideal exercise for gaining weight when you are targeting the upper body and also it works the best when the target is on bigger muscles.
#4. Aerobic workouts of low intensity: In this process of low-intensity exercise helps to gain weight and involves breathing in oxygen and breathing out carbon dioxide. It helps to boost metabolism and stimulation of appetite, which further leads to more calorie intake and thus weight gain.
#5. The practice of Yoga: The ancient art of yoga involves the enactment of posses with precision and improving the breathing pattern in you. It helps in both the ways – improving the appetite and gaining weight and also relaxing the mind that indirectly helps in gaining healthy weight. Some of the asanas that have been very effective in gaining weight are the Sarvang Asana Bhujang Asana, Vajra Asana and the Matsya Asana.
Some important facts to consider
In the health and fitness world, and as recommended by the best dietitian in Delhi to gain weight, just as being overweight has its own sets of health hazards, being underweight also comes with certain health problems and can be unhealthy as well. Whether you are or have suffered from some kind of illness or you have a high metabolic rate or maybe you are not getting enough to it you need to follow some do’s and don’ts if you are really interested in gaining some healthy weight and also in a wholesome way.
Things to be considered;
- Present body weight and shape.
- The genetic factor. You get what you have been passed on by your parents.
- Consider the highest and lowest weight and what you feel is best for you.
- The change has to be slow and static. Fast and furious could be dangerous, resulting in unhealthy side effects leading to metabolic damage.
Calories have a major role to play
Calories are directly proportionate to weight gain and loss as well. When the intake is more than consumed, you gain and when it is consumed less and burned, you lose. Also, this formula largely depends on your metabolic rate and many other associated factors like gut bacteria and hormone.
Here are some examples of high caloric healthy foods that you could easily add in your daily diet:
- Nuts and Seeds: Cashew nuts, almonds, walnuts, flax seeds and wheat germ.
- Nut butter of almonds, peanut and cashew nuts.
- Dry Fruits
- Milk, cream and cheese
Here are some easy tips to gain weight successfully:
- Use bigger plates: it will help you eat bigger and also using smaller plates makes the brain register that you will be fuller with small quantity.
- Eat more frequent: rather than having two large meal a day, opt for having five to six smaller meals.
- Consume liquids in between meals: liquids in between creates a feeling of fullness.
- Enjoy smoothies: it can replace a whole meal if you are not hungry and adds an extra dose of calories into you.
- Have bedtime snack; before going to bed, eat some healthy and easily digestible snack.
What to avoid while gaining weight?
While everyone tells you of ways to gain, hardly anyone tells you what you should not do or avoid.
- Don’t excuse yourself of cardiovascular exercises
Cardiovascular exercises are the core of exercises in gaining healthy weight and also essential to maintain a healthy heart, lungs and brain. As mentioned earlier – jogging, swimming and cycling are good cardiovascular exercise.
- Avoid a diet low in vegetables
Although a lot of veggies are low in calories, it does not mean you should stop having them. They are a prime source of vitamins and nutrients and avoiding them can lead to malnutrition.
- Don’t give up
Every individual is different from the other and where some may gain fast, some will take longer. A safe and healthy weight gain needs time, patience and determination. It might take longer to produce results.
The risks of being underweight are many like constant fatigue, nausea and other skin and hair issues. Careful planning and guidance is the best way to go forward.