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 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
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
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
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
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
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