Gain Weight fast and safe

Health Tips

Gain Weight fast and safe

Many people who are not clinically underweight still want to gain some muscle.

Whether you are clinically underweight or simply a “hard gainer” struggling to gain some muscle weight, the main principles are the same.

If you are pondering over the fact how to gain weight in a week’s time, your discipline will be tested to its maximum level. What is the point of trying an unhealthy method to gain weight? Remember, your health is precious. So, it is best if you opt for natural methods.


Add calories in your diet :

Skinny guys over-estimate how much they eat. They think they eat a lot but they don’t. Track your calorie intake to make sure you’re eating enough to gain weight. Foods rich in calories and proteins easily help people gain and maintain weight as opposed to other foods.


Eat more meals :

Small meals are easier to eat than big ones. They don’t make you feel stuffed. Wake up earlier, eat breakfast, and then eat 3-4 more meals a day. Frequently eating every three to four hours helps maintain consistent energy levels in your body. The meal portions are not big, so there is no fat gain. Speaking of no fat gain, gaining lean muscle mass is something that you should focus on. Here is how to do it.



Eat More Protein :

Proteins contain amino acids that are the building blocks of muscles. These food sources will give you enough protein necessary to build and tone muscles.

So, do you have to ignore fats completely? The answer is no. Consuming fats is not always a bad habit, provided you know the type of fats you are consuming. Here is why you should include healthy fats in your daily diet.



Lift Heavy weight :

Woman In Gym Preparing To Lift Weights

Stop wasting time with curls and flies. Do free weight, compounds like Squats and Deadlifts instead. They trigger more strength and muscle gains to gain weight.



Yoga :

Yoga addresses the root of many conditions such as stress, poor metabolism, and lack of stamina. It helps to find a solution, and thereby, helps you to gain weight. It often increases the practitioner’s appetite. Sarvangasana helps to normalize your weight according to your age and height. Pawanmuktasana helps to release any complication related to your stomach and increase your appetite. Vajrasana works as a strength training pose and helps you to gain more muscles. Savasan has power to control your heart beats.



Weight Gain Diet Chart :


  • Before Breakfast :


      • A cup of tea or cappuccino will full fat milk and sugar.


  • Breakfast :


      • Bread with butter and egg omelet or a bowl of cornflakes and oats or upma and khichdi with full of vegetables or full glass of fruit juice.


  • After Breakfast :


      • A glass of fat milk or whey protein.


  • Lunch :


      • A bowl of veg curry and two chappati.
      • A bowl of masoor, moong and chana.
      • Two small pieces of paneer.
      • Green vegetable salad.
      • A small bowl of rice…


  • Evening Snack :


      • Vegetable soup with butter.
      • Veg cheese sandwich.


  • Dinner :


      • As similar sa lunch but avoid rice.


  • Before Sleep :


    • A full glass of milk..

Leave a Reply

Your email address will not be published. Required fields are marked *