Are you one of those upset with your lean body? Have you been looking for ways to add bulk to your muscles and gain weight? You must have heard about Quick Weight Loss Tips but it might be a little new to you that these exercises can also help you in gaining weight. So, if you intend to gain lean mass and muscle, a combination of a perfect diet and right exercises is all you need to follow. 

This blog acts as a comprehensive guide and will tell you about 5 best exercises that you can follow to gain your weight. My suggestion would be to seek help from a fitness trainer for these exercises.

Exercises to gain weight for females as well as males

  • Push-ups

It is one of the most known exercises which help you build muscle in your shoulders and arms. For doing this you need to lie your face down on the floor, hands on the ground, keep your palms flat, elbows bent and shoulder-width apart. Now push your body off the ground slowly with the help of your hands and stretch the arms completely. Make sure that your whole body is off the ground supported by toes and hands. Then, bend your elbows and lower your body slowly. Take care that none of your body parts should touch the floor except your toes and hands. You must do it as many times as possible for you. 

  • Pull-ups

For doing pull-ups, you will have to get a sturdy cylindrical object and it will help you build your shoulders as well as arms’ muscles. If you have a pull-up bar, then hold it with your hands and keep your palms away from you. You need to pull yourself up to hang off the bar by making sure that your feet are not touching the floor. Ensure that your arms are straight and continue until your chin reaches above the bar. Once done, lower your body down and straighten your arms. This is up to you how many times you want to repeat this process.

  • Squats

It is one of the toughest exercises that build butt as well as legs’ muscles. To do this, you would have to stand straight and keep your feet in line with your hips. Straighten your arms forward, perpendicular to the ground and keep your entire body tight. Now lower your buttocks by breathing deeply as if you are going to sit on a chair. Make sure your thighs are parallel to the floor and your knees should not cross your big toes. Keep your body firm and straight and finally come back to the original position. 

  • Lunges

The exercise works wonders in bulking up and toning your butt and leg muscles. Keep your feet aligned with your hips and stand straight. Take a deep breath and use your left foot to take a step forward. After this, you need to kneel in a way that your knee is perpendicular to the floor. Lift yourself up by pushing back on your heel and come back to the starting position. You can repeat this 20 times on each leg and if looking for the best result, you must hold some weights to do this exercise. 

  • Bench Press

For doing bench press, you would require a flat bench to lie on and a weighted bar. The exercise plays a significant role in building triceps, chest muscles as well as the shoulder. Initially, you need to lie on your back on the flat bench and keep your body relaxed. Grab the bar and lift it slowly, make sure to stretch your arms completely. Then pull it back near your chest from where you began and ensure to bend your arms at a 90-degree angle. Do this exercise according to your comfort level and with safety

What to Eat?

You may gain enough weight by eating more, but you need to make sure that you eat to gain healthy weight. Here is a look at a diet to increase your weight with the help of proteins, healthy fats, and carbohydrates

Try these foods:

  • Eggs
  • Lean proteins like fish and chicken
  • Full-fat dairy
  • Fat rich fruits
  • Almonds
  • Red meat
  • Whole-grain bread

Lifestyle Changes

There are some changes that you need to implement in your lifestyle to get the most out of your workout routine without causing an adverse effect on your body

  • 6 to 8 hours of sleep
  • Meditation, massage, can spend time on your hobbies
  • Try quitting all your bad habits such as alcohol and smoking
  • Set goals and record your progress

If you want to increase weight healthily, you need to follow a balanced and disciplined approach. A blend of perfect diet and effective exercises will take you to the desired goals soon. As weight gain is gradual process unit time to get results. The exercises mentioned above will work wonders for you and help you reach your fitness goals within a short period.

Author Bio

Rupali Bhagat is an aspiring blogger and writes about different travel experiences and life in general. She hails from Bokaro Steel City, Jharkhand and currently lives in Delhi. She is from Kalindi College and has a Hons degree in Journalism. She is a national badminton player and is passionate about fashion, travel, and food. 

Are you suffering from bloating even after a light meal? Is your belly making you feel terrible although you are trying your best to stay fit? It is probably what you ate. Bloating is common among everyone. Nearly 22-40% of people experience bloating. Puffed out belly and indigestion are the symptoms of bloating. You may feel heavily filled and your belly pops out after a meal.

There are various reasons for bloating:

  • Food
  • Some health conditions

Changing the way you eat and the food you eat will help you reduce bloating! Lets de-bloat together. I write this article to help those popped out bellies to be flat.

What is Tumesce (bloating) and what causes it?


As discussed, bloating is a feeling that says you are filled and your belly pops out. It is common in an unhealthy lifestyle like no physical activity, alcoholic and unhealthy eating habits. Alcohol is the main reason for bloating and as the famous saying goes, “beer belly”. Beer causes bloating and the sugar alcohols used a sugar substitute in candies and sweets cause bloating.

Some well-known and healthy foods also cause bloating like apples, beans, lentils, wheat, barley, rye, garlic, and onions. The entire above said are known to everyone and almost any special high-calorie food will contain them.

10 foods that help you De-Bloat

I write these 10 foods as I have used them to de-bloat. There are some easy and healthy fitness medicines in our kitchen that we don’t use most of the time. The following 10 foods are such easy medicines that are always available in your kitchen.

1. Water

Yes! Water helps you to DE-bloat soon. Some pole seldom drink water, even when they feel bloated. But they should be drinking more water to feel de-bloated.

2. Lemon water

When you feel bloated that when you push more fluids into your body. They help you be-bloat. Warm water with lemon helps you retain the salts in the body and make your belly feel flat.

3. Celery

Celery helps in digestive movements. They are long considered as the best medicine for indigestion. Indigestion is the reason for bloating. Cucumber, parsley and summer squashes will also help you with fluid retention.

4. Watermelon

The juiciest of all melons available help you with bloating. It has 92% of water and a great source of potassium. A balance between the sodium levels and potassium levels must be considered when dealing with bloating.

5. Turmeric and rosemary

Of all the spices, turmeric and rosemary will help you reduce tumesce. Rosemary is used to fighting from many diseases like heartburns, headaches, high blood pressure, and toothache. Turmeric fights pain and inflammation.

6. Yogurt

Lactose sensitive people can use yogurt instead. As yogurt is pre-digested, therefore it does not cause tumesce as milk. In yogurt, the milk proteins are split down and smooth for metabolism.

7. Ginger

The best medicine used in the Asian region to reduce bloating gingerols and shoals will help release the gas and de-bloat. In this way, you get a less puffy stomach.  Fresh ginger is the remedy for any issues related to digestion like bloating, nausea, digestive issues, and gas.

8. Asparagus

It is a natural diuretic and has amino acids. It helps you urinate more and reduces the swell up. Asparagus is filled with goodness and it relieves you from bloating.

9. Bananas

Bananas are rich in potassium and help you increase your potassium level. Eating a banana before a meal or the workout will help you reduce 50% of swell up. Potassium regulates the fluids in your body and helps you pee the extra fluids.

10. Pineapple

Digestive enzyme called bromelain is present in pineapple that breaks down the protein in you and reduces the stomach related issues. The stem of the fruit has more of that enzyme and using it in a smoothie will be helping you for a flat belly.

Other reason:

If you have a serious health condition like liver or kidney problems, you may experience swelling up. Consult a doctor if you feel bloated almost all the time.