8. Increase protein
intake
Add chicken, steak, and brown rice,
fruits like apple, bananas, vegetables, cheese, milk and nuts in your daily
diet. Eat fruits everyday and 1-2 glass of low fat milk which contains high
amount of proteins.
Eggs
It is affordable and rich source of
protein, vitamins A, E, D and also contains good cholesterol. One large egg
contains around 70-80 calories, 6 gm of proteins and 5-7 gm of fat.
Tuna
Tuna contain vital fatty acids and
healthy fats, which not helps in weight and muscles gain but also maintains
physical well being.
Oils
Add calories and extra healthy fat to
your food, include oils such as olive oil, flaxseed oil and canola oil.
Dry fruits
Add dry fruits in your regular diet
such as raisins, dry dates, figs etc.
Fruits
Increase the consumption of healthy
fruits like bananas, muskmelon, mangoes, apples etc.
9. Stretching
Body stretching is also very important
to those who do weight exercise and who do simple workouts like yoga, jogging,
fast walking etc. Stretching will relax your body and muscles.
Yoga exercise are very good form of stretching.
10. Avoid junk food
But you can gain unhealthy weight in
form of fat by eating unhealthy food like oily, fried snacks, junk food, fast
food etc. Do not give invitation to the diseases by doing so.
12. Natural energy
drinks
Replace your energy drinks with fruit
juices. Consume a glass of any fruit juice in your weight gain exercise
session. Carrot juice, apple juice, orange juice and banana shakes are the best
energy drinks than any other packed drinks and supplements.
13. Smoking and stress
Avoid consumption of alcohol, tobacco
and smoking. Avoid stress and nervousness.
14. Body hydration
Drink enough water daily. Hydration of
body is very important as you lose water in form of sweat during workouts.
Drink ½ glass of water during your breakfast, lunch, dinner etc, but 45 minutes
after these meals you can drink how much you want to.
15. Be optimistic
Never lose hopes, be optimistic. You
should have to help yourself, when you lose hopes nobody can help you, not even
god. Believe in yourself. You gain weight and muscles, but you have to put
efforts, without putting any efforts and doing any hard work, nobody gets
anything.
Last, but not least
1.
Be optimistic and
consistent in your workouts and diet.
2.
It might take a long
period; generally it takes minimum 2 months, for the visible results.
3.
Many people get
upset, irritate and give up when they fail to see strong results. But the
fact is your body wills only responds to a consistent exercise and healthy,
enough diet.
4.
No weight gain/muscle
gain program will work for you if you are not consistent. Good luck.
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Skinny men with fast
metabolism - Gain healthy weight
Men who are skinny & underweight
can follow these tips to increase weight & gain muscles. Following ways are
solution to gain weight with a fast metabolism-
1.
Pay attention to your
daily diet. You must eat foods with 300-550 calories every day.
2.
You are supposed to
include nutrients dense food in your meals. Such as yogurt, cheese, granola,
nuts, avocado, etc.
3.
Avoid drinking tea,
coffee & other beverages with low calorie. Replace them with fruit juice.
4.
You should go for
heavy weights exercise 3-6 times a week.
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