Gaining weight should be done in a healthy way, and exercise is one of the key steps. Fitness Garage offers you a plan to help gain weight and build muscles, with a diet that supports that gain. Fitness Garage It also gives you some tips for gaining weight, and how to increase calories during your day.
First exercise: Pushups
How to do this exercise
- Lie face down on the ground.
- Put your hands on the ground aligned with your shoulders.
- Lift your upper body using your hands.
- Keep your back straight.
- Lower your body to the ground.
- Raise your body again.
- Repeat this exercise 10 times in three sets.
Second exercise: Pullups
How to do this exercise
- Hold the pull arm with both hands.
- Your hands should be shoulder-width apart.
- Pull your body upward.
- Don't let your feet touch the ground.
- Lower your body towards the ground.
- Repeat this exercise 10 times, 3 sets.
Third exercise: Squats
How to do this exercise
- Stand with your feet straight and shoulder-width apart.
- Tighten your belly muscles.
- Lower your body down, keep your upper body straight.
- Your thigh muscles should be parallel to the ground.
- Raise yourself back up.
- Repeat this exercise 15 times, 3 sets.
The fourth exercise: Lunges
How to do this exercise
- Stand straight with one step back.
- Lower your knees down until the back knee is close to the ground.
- Raise your body up again.
- Keep the upper body steady.
Exercise five: Bench press
How to do this exercise
- Lie down on the bench on your back.
- Lift the weight bar with your hand.
- Lie back slowly 'upwards.'
- Lower the bar until it gets close to your chest.
- Repeat this exercise 15 reps, 3 sets
Exercise six: Overhead press
How to do this exercise
- Stand up straight.
- Lift the bar until it’s in front of your chest.
- Then lift the bar up until it’s above your head.
- Lower the bar down slowly again.
- Repeat the exercise 10 times.
Which exercises should you avoid
Cut down on cardio and aerobic exercises, and try to keep them few in your workout routine overall.
What should we eat to gain weight
Gaining weight isn’t hard but it should be with healthy stuff so your body grows evenly and doesn’t hurt your health. Unhealthy fats lower your body’s activity unlike muscles that boost movement. So try to eat more of:
- Lean proteins like chicken and fish.
- Red meats.
- Eggs.
- Full-fat dairy products.
- Fruits rich in healthy fats like avocado.
- Nuts.
- Whole wheat baked goods.
Try to eat enough calories to help you gain weight, And increase the calories in one meal like cheese sauce And the many snacks you eat during the day, to learn about foods that increase weight Click here And of course, drink enough water.
Lifestyle changes
Gaining weight needs more than exercise and food, there are some steps that help you gain weight like:
- Getting enough sleep: about 8 hours a day.
- Cutting bad habits: bad habits lower your chances to reach your goals.
You can reach your goals with guidance from Fitness Garage trainers, you can learn about subscription packages through Facebook page, because there are many experienced female trainers, it will save you a lot of time, effort, and money.
