Are you underweight and facing embarrassment due to this? Do you want to gain weight? So first you must decide what do you want to gain weight faster in a healthy Way Or you want to gain the weight in a healthy way then only you can proceed towards the procedure because when you try to gain weight faster you start taking excess amount of supplements but taking anything in excess is not good and healthy option for the body. Hence, you must opt for a healthy and safer option to gain the weight although it is a slow process it will not leave any side effect on your body. Hence, as it is said that slow and steady wins the race similarly in this process also slowly and steadily you will gain the weight in an appropriate way will be very beneficial for your body. Now we will move further to discuss more on this topic.
And the best way to the same is to exercise to gain weight.
What is a healthy weight?
BMI (body mass index) is the only way to measure the healthy weight of an individual. When the BMI is 18.5 or lower than that person will be included under the category of underweight and when the BMI of an individual is 25 to 29.9 it is overweight and above 30 BMI the person will be considered obese. Hence, the ideal weight or healthy weight is when the BMI of an individual is between 18.5 to 24.9.
The figures may vary for a child, for a woman, for a man and for the older people.
How to gain weight?
How to gain weight?
The exercise to gain weight is the only way to do your problem no other shortcut will help you to gain a healthy weight only exercise along with proper diet will help. Hence, here is some basic exercise which you may opt to gain weight:
1. Chest Exercise
It must be done on a flat bench and then on an incline bench. First, the set should be performed with the bar and the second side should be performed with dumbbells one must increase the number of press after a short span of time after the permission of the instructor.
2. Back Exercise, running
Deadlifts and lower back extension is preferable and pull ups and bent over back rows must be added after a short span of time. Back exercise, running is very crucial and should be done very properly any wrong left can injure your backbone.
3. Shoulders Exercise
One must include dumbbell Shoulder Press overhead squats along with military press and every exercise must be performed under the guidance of the instructor.
4. Biceps Exercise
Standing straight and cable bar curl and hammer curls for forearms are preferable.
5. Abs Exercise
Ball, lying, and cable crunches along with incline bench crunches must include in the size of abs.
All the above-mentioned exercise should be done with the proper care and guidance otherwise they may have many of the organs of an individual’s body.
What other things to be added along with exercise?
Exercise to gain weight is not enough along with that you have to do a lot of things to gain healthy weight and at a good speed.
1. Proper Sleep.
Yes, this is the only way to let your body perform all the functions in a proper manner as in case of gaining or losing weight proper sleep plays a major role as at that time only the blood circulation will be in flow and you are blood will purify. Hence, every trainer or instructor ask their customer to take proper sleep.
2. Healthy food
Eating to gain weight is not a solution but eating in a proper way and good things is a solution. Many people think that only by eating anything they will gain weight but it doesn’t happen instead it harm the other organs of the body especially when teenager start eating junk food too much, therefore, it is suggested that one must take a proper diet which carries all Carbohydrate, protein vitamin, minerals, and other nutrients which are very useful for the body of an individual person. These nutrients together make the immune system of an individual’s body strong and after following this way to gained weight will be considered as a healthy weight.
3. Less stress.
Yes, stress will always leave harmful effects on an individual’s body. Hence, one always try to keep their mind in a happy mood because in this way only the exercise you are doing will get efficient results. One must stay away from the stress even in the hardest situation you must try to keep yourself calm in order to keep your body healthy.
Stay healthy, give your body the best possible healthy thing and yes remember exercise to gain weight is the only way to keep your body in the healthy mode.