Diet plan to gain weight

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Exercise Schedule for Healthy Weight Gain. Regular exercise plays a vital role in achieving your goal of weight gain. As you already know eating more calories than you burn in a day is essential for healthy weight gain, along with healthy diet, you need to work on major muscles of the body to improve muscle bulk. Simply consuming high calorie diet definitely results in weight gain but it tends to increase the bad fat content. You need to guide extra calories to pile up in a proper way. You should utilize these extra calories to improve your muscle mass rather than allowing them to get piled up as fat. Regular work out is the best way to do so. You can plan for short and intense workouts which may not exceed more than an hour. If you want to increase the muscle bulk, you need to focus more on free weight exercises which strain your large muscles. Stay away from cardio exercises as they are not so useful in increasing the muscle bulk. Free weight workouts include deadlifts, pull ups, squats, dips and bench presses.

Do these free weight exercises in two to three sets, with minimum of 8 to repetitions for set. Repetition count varies from person to person, it depends on stamina. Try to repeat as many times as possible for you. Take 3 minutes of gap between the sets. Also two to three workout sessions are sufficient for a particular body part. Concentrate on different body parts, such as shoulders, chest, lower, biceps and triceps, abdomen. Consider your metabolic rate; if you have high basal metabolic rate (BMR), you need high intensity workouts with low frequency. That is exercise with heavy weights; but you should work out every alternate day. In a simple way, work out


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