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Guaranteed Weight-Muscles Gain - Best Diet & Workouts Tips for Weight Gain - Part 2



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.



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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