How to gain weight with yoga and exercise in 15 days

How to gain weight with yoga and exercise in 15 days

Today’s everyone is familiar with this problem. Many people feel very embarrassed because of this because it should not happen. After all, they do not see opportunity in it
By the way, they can make a muscular body like models with weight gain. As easy as it is for lean shep people, no one else

how to gain weight with diet and exercise

How to gain weight in 15 days?

1- we have to balance our diet and exercise and follow a strict routine.

2- Know about weight management
This season we will first discuss diet and exercise in detail and then learn about our routine.

1- Weight Management

1-we need more calories when our body burns calories to weight gain, and 500 to 600 calories need to maintain or slow weight gain 

2-700- 1000 more calories if you want to gain fast 

 Need to understand hear how many calories you need to gain weight We try to understand all this with a calculation

Maximum .300kg to .900kg(.6 to 2.2 pound) weight gain per week is safe- rate 

For this, we have to understand the calculation.

1- calculate BMI

  BMI = (kg/(m X m)) or (pound /( inches X inches)) X703

  • kg or pound is denoted by weight
  • m is meter or inches is denoted by hight

keep attention 

  • Underweight =<18.5
  • Normal Weight = 18.5-24.9
  • Overweight = 25-29.9
  • massive = > 30

using this formula to know your BMI

 

Calculate BMR and Calories

BMR is the metabolic rate when we calculate BMR, Then going to the next calculate intake calories

  • Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
  • Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

 Illustration

  • BMR = 655 + (4.35 x 110) + (4.7 x 65) – (4.7 x 30)
  • BMR = 655 + 478.5 + 305.5 – 141
  • BMR = 1298

Need calorie for maintenance

  • calories = BMR x 1.275 ( with no exercise)
  • calories = BMR x 1.375 (light exercise)
  • calories = BMR x 1.55 (moderate exercise)
  • calories = BMR x 1.725 (hard exercise)

With this calculation, you can calculate your BMR and know your calories daily.
Next step if your BMI is in the underweight category, then you can estimate weight gain (BMI)
Now you can decide how much you want to gain weight.
After all this, we can plan diet and exercise well.

For example– suppose you are underweight and want to gain weight 10 kg in a month, So you have to gain 2.5 kg weight per week.

To make it easier, you need to gain 350 g weight per day.

1 gram (weight) = 7 calories

350g = 350x7calories

Total calories = 2450 calories 

we need approximately 2500 extra calories for weight gain

Now we know how many calories are needed daily

2-Diet Management

You need to know what we should eat for quick weight gain and also follow the correct routine
Let’s discuss which food is useful for weight gain

how to gain weight in 15 days with exercise and food chart

The above diagram show various kind of food and supplements which help you to weight gain

you also need to get its management, which means when and how to take this diet

how to gain weight in 15 days
Diet chart for first day
diet chart for third day
weight gain for day 4
weight gain diet for day5
diet chart for weight gain day7

The routine of this diet chart will help you to gain weight
In this section, we discussed diet and system, now move to the next segment because this is a prime part of weight gain

how to gain weight in 15 days

3.1- Yoga and Pranayama

Yoga is the most effective way to gain weight, rather the same time, it gives us many more benefits.
I am going to show you a few tips here that will help you a lot better result to gain weight

how to gain weight in 15 days with exercise
how to gain weight in 15 days with exercise
how to gain weight in 15 days with exercise
how to gain weight in 15 days with exercise
how to gain weight in 15 days with exercise
gain weight in 15 days from Dhanuainrasana
Chakrasana for weigh gain
kapalbhati for weight gain

Yoga and Pranayama help improve your metabolism and your Gastrointestinal tract(Digestive system), and which helps in improving your diet.

3.2- Productive Workouts

Exercise will help you give your body a good shape with weight gain

how to gain weight in 15 days with exercise

Bonus Tips

1-Which exercises not to do

To gain weight, minimize aerobic and cardio exercises. These are meant to burn fat and tone muscle

2-It often happens that when following all these instructions, then some people have problems in the digestive system

it’s happening because many people suffering from liver dysfunction causes Indigestion, acidity, etc.

Diagnosis- Recommend Ayurvedic medicine because it has no side effects

You can take these medicines with your diet and exercise

Conclusion

In this research, we told you in detail about diet and exercise to gain weight, but keep in mind that in the initial phase, 

you can apply this procedure suddenly, you may have an indigestion problem, so in the beginning, you can increase your speed. Keep slow, increase your speed slowly

This will make it easier for you to follow the routine.

you have any other idea related to weight gain routine challenges?! post in a comment

Share
  • 2
    Shares
  • 2
    Shares

2 thoughts on “How to gain weight with yoga and exercise in 15 days”

  1. Hello, I think your site might be having browser compatibility issues.
    When I look at your blog in Ie, it looks fine but when opening
    in Internet Explorer, it has some overlapping. I just wanted to give you a
    quick heads up! Other then that, excellent blog!

Leave a Comment

Your email address will not be published. Required fields are marked *