Nowadays people become conscious about their health .some want to loose their weight while others want to gain weight. Here I have some ideas which definitely helps you to gain weight.
1.Peanut butter peanut butter is a good source of protein and carbs and easily available in market. You can take it with bread or add a little salt some olive oil and honey grind it in mixture and place it at home , you can have it 2 tablespoons in breakfast, 2 tablespoons before workout and 2 tablespoons around 5 or 6 PM. It is absolutely worth your money ,you will feel very fullness.
2.Mix your carbs ,it is very famous formula to gain weight. Suppose if you taking 200gms rice daily so you can take 100 gms white rice and 100gms brown rice and mixed it . Similar if you takes 200gms potato a day so you should take 100gms white potato and 100gms brown potato. In this way you will get both carbs benefit . Try it I challenge you you will feel a lot of difference .
3. Protein, people heard about 1gms per pound protein but that is for normal people .if you want to gain lean muscle mass I would recommend you 2gms per body pound . It is not necessary to take costly protein supplements if you can afford it so you can do it. .Normal you can fulfill your protein requirement from fish , egg, chicken , cheese, cottage cheese and all other veg or non veg sources. Blend your protein as you are taking 100gms chicken you can add 4 whole egg . In this way you will get full benefit of protein you will very solid.
4 Healthy fats , Healthy fats is very important for your body you will feel a lot fuller and your body will be in round shape especially in chest and shoulder. You should take per pound 0.5gms Healthy fats and the sources are walnut , almond,coconut oil and olive oil.
5.Fruit , fruits are very beneficial for our it has many vitamins and minerals which boost your body . I recommend you three fruit daily especially banana , dates and juicy fruit.
6.Workout without workout lean weight gain is like a wild goose chase. So you should workout daily for upper body 4 to 6 reps maximum , for lower body 8 to 12 reps maximum.
6.workout timing , 60 mins is maximum for workout , many people think the more body you do the more workout you create but it’s doesn’t happen. Your cells break down while you doing workout and it repairs and growth by nutrition , rest .
7 . Cardio , 30 minute of cardio for overall function , higher metabolism and to get a better pump.
8.Sleep , the most important to grow your body , the more you rest the more grow .I recommend you 8 to 10 hour quality sleep.
Site Title 