Weight training at home
The human body consists of muscle and fat which we consider for weight gain. When the fat percentage increases above a certain level, we call it obesity, which should be anyone’s goal. When the muscle mass is much higher than the fat percentage, we call it a healthy weight.
To gain muscle, you need to follow a workout routine with a consistent diet rich in proteins and good fats. To maintain a healthy body fat percentage, you need to cut down on junk foods and unhealthy foods.
Check out this blog for negative effects of junk food
So we need to understand the things we have to stop doing in order to maintain our body fat percentage and muscle mass. Understanding the process of conversion of food into fats is necessary to do so.
Our body gains weight naturally while we increase our food intake(calories). Doing any kind of workout at least 3 to 4 times per week will help you gain weight easily. These are the few things you can do:
1. Weight training: This is one the most effective type of training which helps to gain weight easily. It increases testosterone levels in the body which helps gain muscle mass.
2. Yoga workout: Some yoga asanas are designed to gain weight which you can try to reach your goal. Check these yoga asanas
3. Body weight workout: Doing only bodyweight exercises will help you gain weight as it will stimulate the muscle thereby improving its size and shape.
| Breakfast | Mid snack | Lunch | Evening snack | Dinner |
|---|---|---|---|---|
| 2 wheat bread/poha/dosa/oats + 1 banana or apple | Wheat bread + peanut butter + yogurt/fruit juice + 2 eggs | Brown rice + Dal + Sabji + Chapati roti | Banana or any smoothie/poha/oats/fruit salad | 2 Roti/Chapati/Brown rice + daal/ Sabji + salad |
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