How to Gain weight Men/Woman Simple Methods. .!

                       How to Gain weight

             If you are so skinny don't worry we will help you to gain weight fast and easy method but you need to do right what you have to do all by your best. .

                 Thats it you can gain weight so easily. .

In this section I'm going to tell you how to gain weight both women and men 

follow the instructions . .

      

               Men will burn calories so faster than  a women so you need to eat excess and exercise to gain healthy wight with nice look body. . 

1. Eat more than trice a day, don’t wait until your stomach starts to growl to eat. Plan out five meals so you never have time to get hungry.

2. Eat plenty of calories at every meal, eating this much might not exactly feel comfortable, but it’s the best way to gain weight fast.

3. Stick to whole foods loaded with nutrients, cook as many meals from scratch as you can. Avoid getting frozen dinners, fast food and snack foods, which contain a lot of salt, sugar and other fillers that aren’t nutritious.

4. Focus on protein, fats and carbohydrates, 

• Proteins: eggs, salmon, tuna, and other fish; pork roast, pork chops, and ham; chicken breasts and thighs; lean beef burgers and steaks.
• Fats: olive oil, safflower oil, coconut oil, and grapeseed oil; avocados, walnuts, almonds, flaxseeds.
• Carbohydrates: fruits and vegetables; beans, lentils, peas; brown rice, whole grain bread, whole grain pasta and other whole grain products; honey and fruit juice.

5. Make sure you drink plenty of water, drink several glasses with every meal to avoid getting dehydrated. Since you’re probably also going to be exercising more to gain mass, aim to drink 10 glasses of water every day.

* Avoid drinking Gatorade and other sports drinks in excessive amounts, since they contain a lot of sugar.
    

Now we are going to exercise part that muscle building. .

6. Focus on weight training, 

     It’s a form of exercise designed to make muscles larger and stronger. You can practice weight training at a gym or get the equipment you need to do it at home. Since this is an integral part of gaining weight, make plans to do it several times a week.  
 You can also try resistance exercises, which work out your muscles without using weights. Push-ups are an easy way to get started right away.You can also install a pull up bar in a doorway so you can work out your arms and chest.

7. Work out different muscle groups, 

         Spend equal time working out your arms, back, chest, abdomen, and legs. Rather than working out all of the muscle groups on the same day, rotate between them so each group gets a chance to rest in between sessions.  

8. Have a protein shake immediately after each workout, 

           Energy shakes will help you improve your endurance while exercising. Have a banana, a handful of dried fruit or a sports energy shake immediately after you work out.

9.  Take minimum rest up,  it’s important to get eight to nine hours of sleep every night for maximum gains. If you are only getting six hours or less, you’re not going to get all the benefits of your exercising and diet.

Avoids in gaining weight :-

1. Your body has the ability to adapt quickly, so if you don’t alter your exercise routing occasionally, you will hit a plateau. Once a week, change up your routine. You can increase or decrease the number of reps or sets, or simply change the order in which you normally do your routines. 

2. When you run, bike, swim, and do other cardio exercises, you’re using up energy that could be instead funneled toward muscle growth.Limit your cardio to once a week, or eliminate it all together when you’re trying to gain weight. If you love cardio and don’t want to stop doing it, choose low-energy exercises like walking, hiking or short bike rides in flat areas

3. There’s another method for gaining weight fast: eating whatever you want and moving as little as possible. However, gaining weight this way isn’t likely to give you the appearance you want, and it will make your body weaker instead of stronger. Putting in the hard work to gain weight by building muscle will result in improved healthy and a built appearance. 

4. Don’t ignore signs you’re gaining too fast or training too hard, 

      You might be putting a lot of stress on your body. You shouldn’t feel exhausted and sore all the time. In fact, your improved diet and workout routine should help you feel more virile than ever before. If your body seems to be telling you that something’s wrong, listen to it. 

** Don't take any supplements, if you have to consult a physician and take a suggestion. .

                                 And enjoy. .