How to gain muscle

How To Gain Muscle

Muscle gaining is easy if you want to make it . In today's world being skinny is like a sin . If you are skinny people call you with irritating name . No one wants to be skinny or a skeleton with a layer of thin muscle . Be muscular is everybody dream . If you want to be fit and gain some muscle you should make program right now .

This is a concern as being underweight can be just as bad for your health as being obsessed. A fit man is always attractive .

Cause of underweight 

Calories intake 

- If your per day calories can't fill your need because you work more then you never be muscular . Calories play important role in weight gain or lose.

Unhealthy routine - If you wake up at 12 pm because you woke up all night . And always party and not taking your breakfast , lunch and dinner at time . This causes big loss of muscle.

Smoking 

- If you are regularly smoke cigarettes this gonna be your biggest mistake . 

Things you should do to gain weight .

Weight Gain Program 

- Everything started with a plan . If you want to gain weight you should stick to your program this help in  continuity . Plan is the piller of your weight gain . In this you must include all you need to do take experienced advice ( follow us and get weight gain program ) make a perfect chart of your everyday routine and diet. It help you to track your per day intake and used calories.

Diet 

- You never gain weight without a proper and healthy diet . A proper diet  means everything you eat must be in your routine . Healthy diet help you to gain weight fast and build your muscle . 

* Things you should add in your diet.

Protein , Carbohydrates, and fats. 

Nuts - Almond , walnut, macadamia nuts & peanuts.

Dried fruit - Raisin, date prunes and other.

High fat dairy - Whole milk, fully fat yogurt , cheese and cream.

Oil - Extra virgin olive oil and avocado oil.

Grains - Whole grains like oats and brown rice.

Meat - Chicken , Pork ( Choose fattier pieces )

Tubers - Potatoes , Sweet potatoes and carbs rich foods.

Supplement - Whey protein , Monohydrate creatine and mass gainer.

Workout 

- Choosing right workout play major role your weight gain program . Dont push yourself too hard do smart . 

*Warm up - Do not go directly to lift heavy weight warm up is very compulsory to prevent you from injury.

*Weight Lifting - Lifting heavy weight is always a great workout for gain . Doing more reps gives you strength but to get more mass you should minimise your reps and add more weight . Include these workout in your routine 

                1 Dead lift 

                 2 Bench Press

                   3 Weight Squats

 *Full body workout - Full body workout means train your full body everyday don't divide your workout with day . Full body training gives better result in weight gain . And it also give time to recover.

* Ashtanga yoga ( Strength yoga )

 - It help you in weight management and give you strength . Doing yoga also help in mobility and flexibility .

Consistency & Progression - Being consistent is the secret key of weight gain . Weight gaining not two days work to get a great shape and muscle you need consistency . And regular check your progression. It give you motivation and keep it up and help you to continue your routine .

Sleep & Happiness

 - For a better gain avoiding these two things is blander .

Sleeping gives you better recovery and helps you to relax . Avoid stress that you cant control . Mental peace is very needed for recovery and relax .

Expert tips : 

  Don't drink water before meal.

  Drink Milk

  Add snack in free time

  Take creatine ( Monohydrate creatine                                is better option)

   Protein first then vegetables.

   Don't smoke

   Be happy .