How do you prevent Gym injuries?


While you cribbed this while around me not posting about weight reduction, let me confess that I’m not a weight-loss enthusiast like I might have apparently seemed for you. I’ve always enjoyed motivating my lovely readers & retaining them pepped up into living a healthy & healthy life. Thus, if you are one of my amazing readers who have been attempting to gain weight, this one, buddy, is completely FOR YOU!

Weight gain , just like weight loss, isn’t an easy affair if you hop along without understanding the science behind it. And, critically, you are not a balloon which inflates upon continually filling up with gasoline, crap, soda or shakes whatsoever. So, the next time that your buddy laughs off your weight by saying,”You just got lucky! Now all you gotta do is binge more than desserts, pizzas & lots of coke”, let him/her know that you are triggered. And by the way, it’s high time you think of more innovative ways to snub that man who tells you to drink beer to weight gain. DUH!

Consequently, if your own BMI (Body Mass Index) is under 18.5, you might very much need to consider gaining weight.

So, what’s the entire idea behind weight reduction?

When you say you want to gain weight, you mean that you want to add wholesome muscle to your body in the right proportion without piling up pounds of’fat’ pouches around it. Not to overlook, weight reduction doesn’t imply a countdown to bloating your belly & pumping your face up with what seems like a double chin!

Basically, anything to do with body fat, whether weight reduction or weight loss needs you to handle your metabolism differently. Nevertheless in a healthful & proactive manner.

So, while you work on gaining weight, you should focus more on incorporating proteins than simply meaningless calories.

And here are some super-simple ways to a healthy, steady & safe weight gain…Yes, WITHOUT SUPPLEMENTS!

Don’t consume more, eat often

Yeah, I know. You’re just going to point this out from my post on weight loss & some of my replies on Quora too. And you would ask,”If that is meant for weight reduction, should not it be the opposite for weight reduction? ” Our metabolism doesn’t work in accordance with the’reverse’ hypothesis. Eating 5-6 meals each day works favorably for both the groups of individuals; the weight loss & weight gain aspiring people.

When you eat frequently in periods of 3-4 hours, your metabolism stays consistent and also you don’t have those sudden, evil hunger pangs. So, when you eat the 3 chief meals along with two or three snacker foods, your portion of ingestion reduces. This stops you from gaining unnecessary fat, but helps you consume the protein & other relevant macro-nutrients from anything you are consuming.

Here’s what you could look up for having as ideal snack foods to gain weight

Weight gain = Rich protein quality calories

Proteins will be the essential body-building blocks we all derive from our meals. And without considerable consumption of protein-rich foods, it’s almost impossible to achieve that lean & toned muscle. Bear in mind, healthy weight reduction suggests building toned muscles not accumulating fat cells around your own body; which a lot of people appear to think about.

Upping your consumption of these foods with the right quantity of quality calories helps you gain weight.

Sticking to calories, addition of candies, candies, soda, confectioneries & carbonated drinks is NOT what you must start thinking of to gain weight. These comprise of empty calories & the simple carbohydrates in the form of sugar only slows your metabolism & adds to fat contribution. Because, in order to absorb proteins from your daily diet, you have to do the suitable exercises to muscle weight reduction.

Pick the right fats

Not all fats cushion you around in the form of arm fat, cellulite, love handles & pendulous stomach. We need to consume the good unsaturated fats & foods full of Omega-3 fatty acids.

Can NOT avoid carbs

Carbohydrates are of two types — Simple & Complex. The easy carbohydrates although found most abundantly in fruits & milk products, are more notorious for their existence in candies, sugar, soft drinks, chocolate syrups etc.. However, you can’t consider avoiding carbs ever, be it within a weight gain plan or a weight loss journey. That’s because carbohydrates fuel a large number of processes within the body, especially those to do with the brain. Aim to eat more of complex carbohydrates, such as whole wheat breads & brown rice.

Track yourself within an program

When you’re up to some fitness journey, if weight loss or weight gain, it’s always best to monitor your daily diet & exercise regimen with the help of any handy program. Fitbit, HealthifyMe & Obino are all great apps.

Absolutely FREE!

Exercises that allow you to get there! (Without Gear)

Fundamentally, exercises that work hugely on your bigger body muscles, like the biceps, chest muscles and also the thighs (the quadriceps or thigh muscles, largely ) can lead you into a wholesome mass gain procedure. Bear in mind that appropriate exercise helps your body absorb the extra proteins you’re consuming to obtain weight. If you do not workout & just opt to depend on your protein-rich diet, you’re not pretty much seeing the difference & prefer to suffer from inactivity & a lot of flatulence! Hell, NO!

As I’m somebody That Has Been trying workouts using minimal equipment, I Really like talking about these exercises in particular:

  • Running — Running is a moderate/light kind of cardio vascular exercise & that revs your metabolism up contributing to better protein absorption by your body. Hence, your endurance increases & so does your desire & the process of maintaining healthy muscle mass.
  • Squats — Squats are excellent if you specially mean to obtain bulk about the lower half of the body; around the buttocks, thighs & calves. It’s similar to strength training your lower half body muscles entirely which disturbs them perfectly.
  • Push-Ups — Just like squats work on the lower half of body muscles, push-ups assist in strength training the torso muscles alongside the arms, viz., the shoulder & the triceps. Push-ups apply your existing body weight on the huge muscles of the upper half of the body.
  • Pull-Ups — Nah! You don’t need to purchase any equipment like a pub here . You could even go to your nearest recreation park in which you’re sure to discover a monkey bar. Pull-ups are a kind of strength training workout in this context which aim increasing mass around the shoulders. (And, no; in case you’re a girl, you won’t develop those huge sausage-like biceps. You do not make testosterone such as the men do. So, girl, chill. You won’t wind beefing up just like a guy!)

Notice — Push-ups & Pull-ups are my favorites! And I also happen to cover my push-ups in a few Yogasanas that I do, such as Suryanamaskara.

  • Yoga — Though Yoga has ever been an all-health rescue, it’s some really effective Asanas that assist weight gain in a gradual pace. Source:
  • The Bhujangasana, Vajrasana & Pavanmuktasana poses especially ease the digestion procedure that assist boosting your metabolism and hence ease weight gain, as gaining weight depends mostly on how well you absorb your nutrients.


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