Best foods and exercises to gain weight

 

For some people, gaining weight or adding muscle can be just as difficult as losing weight. However, simply adding certain foods and exercises to your daily routine can be very effective to gain weight.

Best Foods to gain weight

Whole Eggs

Eggs are one of the healthiest muscle building foods on the planet. They provide a great combination of high quality proteins and healthy fats. It is also very important to eat the whole egg, despite the old and incorrect myths about their links to heart disease. In fact, all of the beneficial nutrients in eggs are found in the yolk. As long as you do not have an intolerance to eggs, there is really no need to limit your egg consumption. You can easily eat 3 eggs per day if you want.

Milk

Milk has been used as a weight gainer or muscle builder for decades. It provides a good balance of protein, carbs and fat. It is also a good source of calcium, as well as other vitamins and minerals. For those trying to add more muscles, milk is an excellent protein source that provides both casein and whey protein. Research has even shown it can help you add muscle when combined with weightlifting.

Bananas

For quick on the go energy and weight gain help, grab a banana. They are high in potassium, carbohydrates and other important nutrients that gives you energy and keep you healthy, but there are also more than 100 calories in a banana, so they can help you bulk up.

Dry fruits

Give yourself a quick calorie boost by eating a handful or two of dried fruits. They have less volume than their fresh counter parts, so that means one half cup dried fruit has more calories then fresh. For example, 1 cup of raisins has 200 calories compared to a full cup of fresh grapes, which has about 60 calories. Raisins are probably the most popular dried fruit in your local grocery store. But you can also find dried berries, apricots, cranberries and even tropical fruits.

Red meats

Steak, for an example, contains around 3 grams of leucine per 6 ounces. Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue. In addition to this, red meats are one of the best sources of dietary creatine, which is possibly the world's best muscle building supplement. They also have more calories and fat than leaner meats, helping you take in extra calories and add weight

Salmon and oily fish

Salmon and oily fish are excellent sources of protein and important healthy fats. Out of all the nutrients that salmon and oily fish provide, Omega 3 fatty acids are among the most significant and well known. Omega 3 fatty acids are very important, providing numerous benefits for your health and also fighting disease. Just one 6 ounce (170 gram) fillet of Salmon provides around 350 calories and 4 grams of Omega 3 fats. It also provides 34 grams of high quality protein, helping you build muscle or weight gain.

Avocados

Avocados are loaded with healthy fats. Unlike other whole fruits, avocados are fairly calorie dense and therefore a great food to help you gain weight. Just one large avocado (200 grams) provides around 322 calories, 29 grams of fat and 17 grams of fiber. Avocados are also high in vitamins, minerals and various beneficial plant compounds.

Potatoes and starches

Potatoes are other starchy foods are a very easy and cost-effective way to add in extra calories. Not only do potatoes and other starches add carbs and calories to help you gain weight. They also increase your muscle glycogen stores. Glycogen is the predominant fuel source for most sports and activities

Best Exercises to gain weight 

Squats (4 sets of 8 reps)

Squats help to build the muscles in your legs and butt, specially your quad muscles. To perform squats:

1. Start with standing straight and keeping your feet hip width apart.

2. Place your hands on your hips and flex your abs.

3. Then lower yourself down using your legs only until you are in a sitting position and your thighs are parallel to the ground.

4. While you are in this position, maintain a still upper body.

5. After this, you can raise yourself backup to your initial position.

Pull ups (3 sets of 10 reps)

Use a pull up bar or any sturdy cylindrical item to perform this exercise. 

1. To start, grip the bars with both hands.

2. Your palms should face away from you and your arms shoulder width apart.

3. Pull yourself up until your chin is above the bar.

4. Then gently lower yourself back until your arms are straight again.

Bench press (3 sets of 8 reps)

For a bench press, you need a flat bench and the weight and bar.

1. Bench presses help building your muscles in the shoulder, tricep and chest area, which are great for bulking up.

2. Lie your back on the bench.

3. If there is a rack, grab the bar with both hands.

4. You can spread your fingers more.

5. Take the bar out off the rack by extending your arms.

6. Next, slowly lower your arms to bring it towards your chest.

7. Then, gently straighten your arms and lift the bar back to the rack.

Overhead press (3 sets of 8 reps)

With overhead presses, you will also need a weightened bar. This exercise focuses on bulking up the muscles in your arms, abs, shoulder, back and legs.

1. To start, grip the bar with your hands approximately shoulder width apart.

2. Raise the bar just above the front of your chest.

3. Next, slowly raise the bar until your arms are straight.

4. Your elbows should stay locked while your shoulders are in a shrugging position.

5. Lastly, slowly lower the bar back to shoulder height.

Lunges (4 sets of of 8 reps)

Lunges don't require any equipment as it can be done anywhere. It's great for toning and bulking up your legs and butt muscles.

1. To do it, stand straight and flex your abdominal muscles.

2. Step one leg forward and lean like you are kneeling until your knees are at 90 degrees angle. 

3. Lift yourself to your initial position by pushing back on your heel.

Homemade Protein shake to gain weight

Ingredients: Spinach leaves (50 gram), Oats (60 gram), Peanut butter (1 tablespoon), Milk (200 ml), Black grapes (50 gram), Banana (1 large ripped).

Making: Add all the ingredients into a blending jar and blend them thoroughly until smooth.

Nutritional value

• Calories: 576
• Carbs: 85 gram
• Protein: 25 gram
• Fats: 14 gram
• Fiber: 11 gram