Nowadays people are worried about increasing weight, but do you know that there can be many problems due to weight loss? Yes, weight loss can cause eating disorders, digestive problems, absorption problems, and high metabolic rate. Apart from this, weight loss can also lead to problems like weakening the immune system, lack of energy and stamina, nutritional deficiencies, osteoporosis in women, weak bones and menstrual diseases, lack of sleep and irritability.
Diet and exercise play an important role in increasing or decreasing weight. Actually gaining weight is not such a difficult task. But this does not mean that you start eating junk food, fried and sugary foods to gain weight.
Your diet should be such as to increase weight
Exercise to increase weight
Squats -
This exercise works on your Quadracep, glutes, and hamstrings. To do this, spread your legs wide, holding a heavy dumbbell in both hands. Now tilt your body. First, bend the hip backward and knees later, but keep the knees behind the toes. Push through the heel and butt and repeat it 10 to 16 times.
Lunges -
Keep your upper body upright. Move your right leg forward and tilt it, similarly move your foot backward and connect it to the ground. Now come back to the right posture and make the same pose with the left leg. Do 2 sets of 15 reps.
Standing calf raises -
Stand up. Can hold on a wall for balance. Now raise the heel as much as you can on the strength of your toes. Do 3 sets of 15 reps.
Calf stretch -
Make a lunge position by placing both hands on the wall. Now lift the heel on the strength of the toes. After that repeat this process with the other leg.
Apart from this, you can also do bicep curls, push-ups, hamstring stretches. Apart from all these, These are great exercises to focus on all fitness.
Keep in mind that all these exercises should be done under the supervision of experts. Do all these three times in a week or according to your trainer's instructions. Warming up before work out can prove to be correct. Stay calm and cool during exercise.
Diet and exercise play an important role in increasing or decreasing weight. Actually gaining weight is not such a difficult task. But this does not mean that you start eating junk food, fried and sugary foods to gain weight.
Your diet should be such as to increase weight
- Start consuming extra 300-500 calories daily, for this, eat whole grains, nuts, dry fruits, fruits, beans, yam, potatoes, sweet potatoes, and bananas.
- Instead of burgers, chips and fried foods, eat whole grains, fruits, vegetables, beans, low-fat milk, low-fat cheese, soy milk, etc.
- Eat more than three times a day. Eat mid-morning, afternoon and evening also.
- Drink plenty of water, fruit juice, and healthy shake, and eat plenty of yogurts.
- Weight gain is a slow process. Its speed depends on the health, appetite, and genetics of the person. Therefore, you can consult a doctor or nutritionist.
- Strength training will help you build muscles. Exercise is very important for proper weight gain.
Exercise to increase weight
Squats -
This exercise works on your Quadracep, glutes, and hamstrings. To do this, spread your legs wide, holding a heavy dumbbell in both hands. Now tilt your body. First, bend the hip backward and knees later, but keep the knees behind the toes. Push through the heel and butt and repeat it 10 to 16 times.
Lunges -
Keep your upper body upright. Move your right leg forward and tilt it, similarly move your foot backward and connect it to the ground. Now come back to the right posture and make the same pose with the left leg. Do 2 sets of 15 reps.
Standing calf raises -
Stand up. Can hold on a wall for balance. Now raise the heel as much as you can on the strength of your toes. Do 3 sets of 15 reps.
Calf stretch -
Make a lunge position by placing both hands on the wall. Now lift the heel on the strength of the toes. After that repeat this process with the other leg.
Apart from this, you can also do bicep curls, push-ups, hamstring stretches. Apart from all these, These are great exercises to focus on all fitness.
Keep in mind that all these exercises should be done under the supervision of experts. Do all these three times in a week or according to your trainer's instructions. Warming up before work out can prove to be correct. Stay calm and cool during exercise.
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