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
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.
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.
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.
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:
- Lean proteins like fish and chicken
- Full-fat dairy
- Fat rich fruits
- Red meat
- Whole-grain bread
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.
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.