weight Gaining Program - वज़न बढ़ाये

Are you getting trouble to increase your weight ?

look my biceps

  Weight Gaining Diet   For bodybuilding or any weight gaining program diet is compulsory. if you are not able to follow diet routine then forget weight gaining.  here are 18 of the best foods to help you gain weight or add muscle, the healthy way. 

 

1.   Homemade Protein Smoothies

2.   Milk.

3.   Rice.

4.   Nuts and Nut Butters.

5.   Red Meats.

6.   Potatoes.

7.    salamon.                                                                                                                       

8.   Protein Supplements.

9.   Dried Fruits 

10. whole grain bread.

11. avocados 

12. Healthy cereals 

13. cereal or protein bars  

14. Full fat yogurt 

15. Dark chocolate.

16. Whole eggs.

17. Paneer or cheese 

18. healthy fat and oils.

    

     Above 18 foods that people generally  prefer for gaining you can replace some of above, its not compulsory to eat only those items. You must check availability of food product and go with that food. 

     Your gym train will advice you to go  with heavy carbs  but we all learnt in school. "Carbohydrates gives you energy to do your day to day work. Carbs gives energy in the form of ATP. this ATP is used to do work."

      you should eat carbs , carbs gives you energy to lift heavy.   

•   Weight Gaining Workouts

  1. Compound Exercises 

       1. Push-ups 

        2. pull-ups  

        3. Squats 

        4. Dead-lifts 

   Compound exercises boost  the testosterone production. 

   testosterone is growth hormone  present in males body. more the body produce testosterone more the body will grow. 

  Compound exercise improves your strength and stamina. 

  
  

   2. Heavy Lifting 

     Lifting Heavy play vital role to  increase your size. More you lift More you gain.

  for gaining must prefer heavy intense workout programs. heavy weights break your muscles more. 

     More you broke down your muscle more it will  grow.   

    Download pdf of workout click here
  

  •  Advantages of Heavy Lifting 

  1. Lifting heavy can cause muscles to grow

  2. Lifting heavy improves intramuscular coordination, which is important for improving overall strength.

  3. Lifting heavy can help increase your resting metabolism.

  4. Lifting heavy stuff makes you look really cool.

    Download

  ❝ Its all about Dedication and patience❞