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Prem Singh Phartyal


Start Exercises for Gain Weight

We are providing you the list of exercises that will help you build muscle. Ensure you do these activities under the supervision of an expert trainer. Keep in mind your games drink!

Top 15 Daily Exercises for Women

  1. Twisting Crunches
  2. Leg Press
  3. Leg Extension
  4. Leg Curls
  5. Arm Curls
  6. Shoulder Shrug
  7. Seated Dumbell Press
  8. Triceps Push Down
  9. Barbell Squats
  10. Pullups
  11. Ab Roller
  12. Incline Dumbell Press
  13. Side Lateral Raise
  14. Dumbell Lunges
  15. Weighted Crunches..

And second step to gain weight is to increase your daily calorie intake. The next section tells you what high-calorie yet healthy foods will help you out.

Weight gain can be a time-consuming process. But you have to be patient and practice it correctly. Your aim is to put on weight in a healthy manner, not to add unhealthy kilos! So, concentrate on eating nourishment, however at the opportune time and in the correct amount, as opposed to scanning for different weight pick up eating regimen arranges.

Everyday Include Calories In Your Diet:
We eat food with fewer calories to lose weight, we need to eat food that has more calories to gain weight. You need to take in more than 300 calories daily to add roughly half a kilo to your current weight.

Everyday add vegetables like beans, broccoli, Chinese cabbage, carrots, lettuce, spinach, asparagus, pumpkins, and eggplants to your diet. Add a healthy portion of red meat to your diet too. But keep in mind not to overdo it. The aim is to add weight, not cholesterol!
You can even add olive oil in generous quantities to your salads and meals.

Increase The Number Of Meals
Have 5 meals a day – three big meals and 2 small. Breakfast, lunch, and dinner should be heavy. A heavy dinner adds weight to your body as your metabolism is not as active when you sleep as compared to when you are awake.

You can add some more items to your dessert tray.
And, once in a while, you can give in to your taste buds and indulge in cakes, pizzas, burgers and whatever else your heart fancies.

Specific Protein Powders for Women

There are also women specific protein powders that are formulated for women's needs. This can be a very good thing because you want to increase your protein intake to supplement your new workout routine.

Get More Sleep Everyday

The following huge stride is to ensure you get enough rest. Specialists say that rest is exceptionally fundamental for a person's well being and prosperity. Sleep, like nutrition and physical activity, is an essential determinant of your health and well-being. A Women needs a minimum of eight to nine hours of sleep every day to stay fit and fine. This will give your body enough rest so that it can function properly.

Keep Yourself Motivated


  1. Best tips for every girls Nice post

  2. Gabriƫlle,I would invite you for dinner and see you gain 3 kilo's a week from the powerfull meals I prepare for you.

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