Home Workout: It’s Not as Difficult as You think.

In our endeavors to try to gain weight in a healthy way, we always forget that muscle building is a necessity. This is where exercises come in. Home workouts covers up for the stresses and pressures of muscle building. How do I mean. Working out from home can be both cheap and comfortable considering its in comfort of your home. And it doesn’t have to be difficult.

We tend to assume that people working out in their living rooms or at home gyms when the term ‘ home workout’ comes up. Home means’ indoors’ and so we conclude that most likely a home workout would take place in one of the house’s spaces.

But this is not always the case.In fact, the best way to do home workouts is often to train outdoors, and for that there are a few good reasons. Read on to find out what they are…

What is Functional Strength?

The principle of functional strength is that you are trying to build strength in a real-life environment that you can actually use. This means that the strength you have developed can convert to better lifting when you’re moving house. This is sometimes seen in the context of evolution – What kind of strength is designed for our body to develop?What kind of strength would be effective when we were in the wild for hunting, foraging and building?

It’s often said that the best way to build functional strength is to perform bench presses and deadlifts. That way, you can train in a way that you are using many muscle groups in conjunction and combining that with good form, good grip strength and more. These are compound ‘big’ lifts and they tend to get universal applause.

This is the reason why you need to start training in your garden! Not only will training at home yard help you to build more muscle by challenging yourself in unique ways every single time – such that you never plateau but it will expose you to training in different weather conditions, environments and it will ensure you’re getting an excellent dose of vitamin D. In short, this is far much healthier for you and it poses a unique challenge.

So on sunny days, step out of your home gym and try lifting some logs or bricks in the garden, or performing chin ups from that tree! You can jog round the garden, skip or even just try moving a pile of bricks from one side to the other. With extra space and less chance of breaking things, you can also get a lot more creative with the way you’re training out here!

3 basic items to kick start your home gym.

Weight gain home workouts
Home gym with dumbbells, bench etc. For your home work outs.

Building your home gym doesn’t have to be expensive and it doesn’t need to take up a lot of space. In order to create one you can use to work out from home, you just need to work smart and you need to fulfill a number of specific requirements. Read on and we’ll look at some of the ways you can do this without breaking the bank. Basically, it comes down to just buying a few items, each of which is highly affordable and can be easily stored to avoid taking up too much space.

  1. Pull Up Bar

The first item you’re going to need is a pull up bar. Before you purchase a pull up bar, you’ll be able to train almost every muscle group using only your own bodyweight. The only exceptions to this are muscles involved in pulling. That means  your biceps and your lats, which require you have something to hang off of should be considered.
And that’s where the pull up bar comes in. With a pull up bar, you’ll be able to start performing not only pull ups but also chin ups, rows and even hanging sit-ups. This then means that you really can train every muscle group, even if you are still limited to using only bodyweight.

2. Dumbbells

With dumbbells, you can now start using weights and you will be able to train every single muscle group. Dumbbells simply allow you to add a weight to either hand, which means you’ll be able to perform not only curls but also dumbbell presses, shoulder presses, tricep kickbacks, tricep extensions, upward rows, shrugs, weighted squats, lunges and all manner of other exercises. Finally, nearly anything you would normally be able to do with a barbell can be done with a pair of dumbbells – as well as a lot more besides.

What is important for your long term success here is that you have enough weight that will allow you to up the challenge as you progress. The greatest news, is that you can purchase dumbbells that have adjustable weight which will allow you to add and remove weights plates as required in order to consistently keep increasing the challenge.

3. Bench

All that is left is to add a bench, I mean a weights bench. Preferably one that will allow you to change the angle. This way, you can then perform not only dumbbell presses and flyes, but also isolation curls (sitting with your back supported by the bench), incline and decline presses, shoulder presses and all the other things using much heavier weights.
With just these three items, you can now effectively have everything you need to create a fully functional home gym. In case you desire  to progress, this will offer enough challenge to keep you on your toes and keep you growing!

Of course where you choose to expand from is then up to you.

Some Unique and Powerful Exercises to Add to Your Home Workout.

Building muscle and  working out is usually all about keeping things varied. You need to continue challenging your body and that means avoiding reaching a plateau at all costs.
The major problem though is that finding ways to train from home can sometimes be challenging. Of course you can not stock your home with quite as much gym equipment as the typical gym and even the sheer weight can end up costing a lot of money.

As such, you need to get a little extra creative in order to get the most from your home workouts and sometimes this will mean thinking outside of the box and trying to come up with unique training ideas.

Here are a number of exercises that you may not have thought of but which can be very effective at building muscle from the comfort of your own home…

  • Calf Jumps

Training your calves from home can be tricky unless you have a lot of weight to pile onto your dumbbells. A perfect solution is to use ‘calf jumps’ which train the explosive fast twitch muscle fibers. The idea is to simply jump while keeping your entire leg straight. This means that you’re generating all of the power from your foot and your calf. This can be a surprisingly effective workout!

How to do jumping squats.
  • Jumping Squats.

Jumping squats are equally as effective and something a lot of people just don’t think of. Just squat  and allow your knees to bend 45 degrees and at the top of that squat, jump up in the air!

  • Crawls.

There are a variety of crawls you can do which include bear crawls, Spider-Man crawls and more. These are great as they keep a constant time under tension while at the same time training your ‘contralateral coordination’ as you are moving all your limbs at different times. They are a great form of functional training and something you can do across the garden!

Spider man crawls.
  • Drag Curls

These should be performed with either dumbbells or barbells, an alternative way to try using your dumbbells. Just curl the weight, but by dragging the weight upward instead. This means your hands are pointing slightly more toward the ground at the beginning and then come directly upward but the pivot in your arm is still going to be the elbow joint. This makes curls a little bit easier, which in turn makes them great to round off a drop set.

  • Burns

Burns is one of the most deadly words in all of weight training. Burns are exercises you perform as a last option when you have nothing left to give and nothing left in the tank. Here, you are simply doing as much of the exercise as you can still do. So if you can only bob up and down on the ground after a number of press ups – that’s all you do. It’s a good way to finish off the muscle, it’s exhausting but also creates a real flood of blood and metabolites to finish you off.

The last piece of the puzzle -Diet

Finally, you need to think about the final piece of puzzle: the diet. Because whether you’re working out at the gym or at home, your diet is one of the MOST important factors for ensuring that the maximum benefit from your training is achieved.

Likewise, diet is crucial whether you want to lose weight or build muscle – though the strategy will change.

Note: Building muscle MAKES you burn more fat, even when you’re resting. That’s why running and using resistance training is so good for creating a lean and toned physique and when you combine this with the right diet, you are attacking your fitness and your health on all fronts. The hard part is just putting this into practice.

Monitoring all the calories coming in and out of your body takes a long time and is rather joyless, so for most people it will be sufficient to make a strong estimate instead. Likewise, you can make life easier for yourself if you eat a relatively consistent healthy, high caloric breakfast and lunch.
If you do that, then you’ll be able to avoid having to calculate how many calories are in those meals on most days – it will be enough to just guestimate how much is in your dinner and then add that to the total. Keeping a consistent breakfast and lunch is much easier because these are functional rather than social meals – we tend to eat them when we’re on our own rather than out with friends.

Protein shakes.

It is also a good idea to include protein shakes to your diet. A good protein shake should be able to add to your diet especially if your main agenda is to build muscle or add weight. This is because it is generally agreed that for each pound of muscle mass, the optimal intake of protein for muscle growth is one gram. For a lot of people, that’s going to mean 170 grams plus and getting that naturally is hard work in your diet. Protein shake is simply a useful and convenient way to help this process, but that’s exactly what it is– a’ supplement’ diet and not a meal substitute.

And there you go –create your home workout and try working some of these into your routine and that should give your muscles a bit of a wakeup call!

7 INCREDIBLE HEALTH BENEFITS OF CAPE GOOSEBERRIES.

Cape gooseberries also known as physalis peruviana

Cape gooseberries are small delicious tropical fruits that can be grown even in a kitchen garden. From its name Cape, it was first grown in Cape of Good hope in South Africa. These orange berries are highly nutritious with a variety of health benefits. Around the world cape gooseberries have interesting unique names e.g ground cherries, pygmy ground cherry, Physalis peruviana, golden strawberry, pearly round yolkimabobs, Inca berry among others.

Cape gooseberry is indeed an edible natural herb that is used in fruit salads, drinks, as well as in desert with apple and honey. Gooseberries are popular in the western hemisphere and other areas.

They contain polyphenols, calcium, phosphorous, carotenoids, withanolides, melatonin,  iron, potassium, fiber , protein, thiamine, riboflavin, niacin, pectin, Vitamin A and Vitamin C.

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The following health actions are associated with Cape gooseberry – anti-inflammatory, anti-oxidant, purgative, anti-cancer, taxative, diuretic and antihepatotoxic.

Nutritional value of cape gooseberries.

  • Calories 74.2
  • Energy (53kcal)
  • Carbohydrates (11.2g)- 12.06% of DV
  • Fat (0.7g)- 2.08% of DV
  • Protein (1.9g)- 5.32% of DV
  • Vitamin A (36 μg)- 7.14% of DV
  • Vitamin B1(0.11 mg)- 12.83% of DV
  • Vitamin B2 (0.04mg)- 4.31% of DV
  • Vitamin B3 (2.8mg)-24.50% of DV
  • Vitamin C(11mg)- 17.11% of DV
  • Calcium (9mg)- 1.30% of DV
  • Iron (1mg)- 17.50% of DV
  • Phosphorous (40mg)- 8.00% of DV
  • The fruit is also rich in pectin and has adequate amount of polyphenols, withanolides, melatonin and carotenoids.

NOTE: DV- Daily Value

The Cape gooseberry is widely used in traditional Colombian medicine as an antidiabetic treatment. A research done identified the compounds responsible for the hypoglycemic activity .This study established the potential of sucrose esters as α-amylase inhibitors and to explain the hypoglycemic effect that has traditionally been attributed to gooseberry fruit. These berries have been shown to provide significant health benefits because of their high antioxidants, vitamins, minerals and fiber (Zhao, 2007). 

Here are 7 Health benefits of Cape gooseberries (physalis peruviana).

1. Anti- inflammation: Considering the fact that Cape gooseberry has polyphenols and antioxidants, they are used for many medical uses such as anti asthmatic, anti helmenthic, anti spasmodic, anti septic, anti inflammatory, purgative, laxative and good for stomach related disorders.

These antioxidants fight with the free radicals in our body and stabilizes them. This prevents them from causing oxidative damage to our cells. Free radicals(the unstabilized ions that get formed during the oxidation process in our body) steals electrons from the neighboring molecules thus preventing our cells from the oxidative damage. It also reduces the risks of different types of cancers like skin cancer, colon cancer, stomach cancers among others.

2. Improves eye health: Cape gooseberries are a great option for your eyes. Thanks to the high amounts of carotenoids they contain, they are perfect for a superb eyesight and the overall health of your eyes.

Carotenoids gets rid of oxidative stress on the ocular system, preventing the development of cataracts and slowing the onset of macular degeneration, keeping your vision in top working order as you age.

3. Boost immunity: The high amounts of vitamin C in ground cherries boosts your immunity keeping diseases and infections at bay. Eating them on a daily basis will reduce your frequent visits to hospital.

4. Can manage Diabetes: Fructose is a soluble fiber found in ground cherries which can prove beneficial to patients with diabetes. They can help lower blood sugar level. This benefit of physalis peruviana is because of its low glycemic index. This means it releases sugar into the bloodstream at a slower rate, and thus prevents a sudden spike in the blood sugar level.

Additionally, the dietary fibers present in them slows down the rate at which sugar gets absorbed into the bloodstream and thus helps in managing diabetes.

NOTE: Eating a lot of golden berries may lower the blood sugar to a dangerously low level, and this may increase the risk of hypoglycemia.

5. Keeping digestive system healthy: Dietary fibers present in the Cape gooseberries act as a natural laxative. This means it improves bowel movements and ensures smooth elimination of waste from our body. This not only provides relief from constipation but it is also beneficial for treating digestive problems like irritable bowel syndrome, flatulence, abdominal pain, indigestion, etc.

NOTE: It’s best to eat them in moderation since over consumption of dietary fibers may bring problems like malabsorption, intestinal blockage indigestion,intestinal gas etc.

6. High Blood Pressure(Hbp) Management: Eating cape gooseberries regularly has been found to be very beneficial for people with high blood pressure or hypertension. Hbp is a major health concern that affects millions of people around the globe, and is also a leading cause of various cardiovascular problems like heart attack, irregular heartbeat, heart stroke etc.

They are effective in treating hypertension because of the presence of “Potassium” in it. Potassium is an important mineral that acts as a natural vasodilator. This means that it relaxes our blood vessels, improves blood circulation, and thus helps in controlling high blood pressure.

NOTE: It is advisable to eat them moderately. This is because too much potassium in our body may lower your blood pressure to a dangerously low level, and this may increase the risk of hypotension.

7. Healthy Weight gain: Consuming 100 grams of physalis peruviana provides around 53 calories of energy, which means one can enjoy eating them without worrying about excess calories.

However, put in mind that golden berries are not completely calorie free and if you consume them in excessive quantity for a prolonged period of time, then these calories can quickly add up. And, if you are already taking enough calories through your diet to meet your calorie intake, then eating too many golden berries may lead to weight gain.

How to eat Cape gooseberries.

Cape gooseberries.
  • You can choose to dip the fruits in chocolate or other coatings or pricked and rolled in sugar.
  • Fruit Salads: Fruits can be eaten raw in fruit salads, fruit cocktails, in cooked dishes or processed into jams or even canned whole in syrup or as juice.
  • Dessert: Fruits are stewed with honey and eaten as dessert in Colombia.
  • Raisins: Cape gooseberries can also be dried into tasty “raisins”.
  • In Britain their husk is used as a handle for dipping the fruit in icing.
  • Pies and puddings: The berries are great for snacks as well as for making puddings, pies, jellies, ice cream, sauces, jams, preserves, chutneys and glazes for meat and seafood.

Traditional uses of Cape gooseberries around the world.

  • It is also a common medicinal herb in India, used by Muthuvan tribes living in the Shola forest regions against jaundice.
  • Cape gooseberries is traditionally used in folk medicine for dealing with diseases like hepatitis, dermatitis, malaria, rheumatism, dermatitis, malaria, asthma, and leukemia.
  • Heated leaves are applied as a medical dressing on inflammations in South Africa.
  • In Colombia,leaf decoction is taken as a diuretic and an antiasthmatic.
  • To relieve abdominal pains in children, Zulus of South Africa administer the leaf infusion as an enema.

Also read: 9 Health benefits of Custard Apple.

Disclaimer

The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my very best to keep the information contained in this post as updated and accurate as possible, I make no guarantee of the accurateness of the same.

Your Stress-Busting Diet

Healthy weight gain can be a challenge just like loosing weight especially when your efforts don’t add up. You may put a lot of your time in exercises,change from diet to diet and the results end up stressing you out.

When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, takeaways, fatty foods, sweet foods, and alcohol. Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something. However, this isn’t a good permanent solution.

When you’re turning to unhealthy foods you can feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more stress.

Foods that Fight Stress 

If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combatting stress and helping you to deal with feelings of stress and anxiety. The best way to fight stress is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups.

Filling up on foods such as whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems. When it comes to choosing the foods to eat, some have a range of great properties which help the body to combat stress. Choosing stress-busting for foods will help to heal and calm your mind permanently, rather than providing a temporary fix.

Some of the best stress-fighting foods include:

Avocado is a nutritious fruit with healthy fats.

Avocado – Avocados are a creamy and versatile fruit which can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings and dips, or in a smoothie. These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties. Nonetheless, be careful with portion control when eating avocado, as it is high in fat.

Blueberries – If you’re feeling stressed out and reaching for the snacks, swapping chocolate or chips for one of the best super foods is a great way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially anthocyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.

Chamomile Tea – Of course, it’s not all about what you’re eating when it comes to managing stress, as what you’re drinking can also alleviate or worsen stress. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can actually increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials, which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.

Chocolate helps in Healthy weight gain as well as a de-stressor when eaten in moderation.

Chocolate – Although chocolate is usually seen as an unhealthy treat, there is an undeniable link between chocolate and our mood. Studies have shown that eating chocolate can actually make you happier. However, that doesn’t mean that you can start munching on chocolate bars every time your stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Dark chocolate in particular is best for you, as it contains more flavonols and polyphenols, two hugely important antioxidants which can help combat stress, more than many fruit juices.

Beef – Grass fed beef is not only kinder to the planet and to animals, it’s also good for people, too. Grass fed beef has a huge range of antioxidants, including beta-carotene and Vitamins C and E, which can help your body to fight stress and anxiety. If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef whilst being higher in omega-3.

Oatmeal – Oatmeal is great in that it can be a filling comfort food, but also has a large number of healthy property to actually make you feel better from the inside out. A complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the feel good chemical serotonin, helping you to feel calmer and less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.

Healthy snacking helps you meet your daily calories as you try to gain weight. Walnuts make a good snack as a stress buster.

Walnuts – If you’re looking for a healthy snacking option which will help you to stay better in control of your stress levels, walnuts are a great choice. A study published in the Journal of the American College of Nutrition, show that walnuts and walnut oil reduce blood pressure during stress,” said Sheila G. West, associate professor of biobehavioral health. There is no denying that the sweet, pleasant flavor of walnuts and they can be a tasty snack for in between meals or as part of a desert. A versatile nut, walnuts are great for salads, or add them to a sweet treat such as coffee and walnut cake.

Pistachios – another food which is great for snacking on and can also help to combat stress and anxiety in the long term is pistachios. Studies have found that simply eating two small, snack size portions of pistachios per day lowers vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!

Green leafy vegetables.

Green Leafy Vegetables – leafy, green vegetables should be a pivotal part of anyone’s diet. Together with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, for example spinach, are especially good for you since they are rich in folate, which helps your body to produce more moods regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.

Fermented foods – last but not least, eating fermented foods such as yoghurt can help to keep your gut healthy, which actually in turn will help to improve your mental health and reduce stress levels. The beneficial bacteria which are found in fermented foods such as yoghurt actually have a direct effect on your brain chemistry and transmit positive mood and be havior regulating signals to your brain via the vagus nerve.

Putting Together Your Diet Plan

Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.

When you’re feeling stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods which are laden with sugar, very starchy, or greasy. How-ever, although these foods can make you feel momentarily better, they will actually make you feel worse in the long run.

Having stress-busting snacks such as fresh berries, dark chocolate, yo-ghurt, walnuts or pistachios, or even a fruit smoothie with avocado and leafy greens in it can help you to feel better in both the short and long term when it comes to stress.When it comes to combating and dealing with stress in the long run, it’s important to make sure that for the most part, you are eat-ing a diet which is healthy and balanced.

In order to stay on track, it’s a great idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks from when you’re feeling like stress-eating. Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier over-all, but can improve your mental health and stress levels, too.

An example of a simple healthy, stress-busting menu would be:

Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries
Mid-morning snack: Natural yoghurt with fruit or a handful of pis-tachio nuts
Lunch: A pasta salad filled with plenty of leafy greens
Afternoon snack: Dark chocolate
Dinner: Grass-fed beef with vegetables
Before bed: Chamomile tea

Of course, you don’t need to stick to this menu – but it gives you a good idea! Remember to exercise good portion control when eating foods such as nuts, chocolate, yoghurt or avocado! As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods which are good for your mental health.

Why Your Exercises are Missing the Mark- You are Gaining weight Instead.

Cycling is an aerobic activity, which helps your heart, blood vessels and lungs all get a workout.

You started your exercise routine, squeezed a week of sweat in a few solid days, and a balanced diet full of nutritious food. You feel like you’re well on your way to tipping the scale, but when you finally step on, the numbers say otherwise.

Well, listen up: You’re not alone. Research indicates that while some individuals lose weight alone as a result of practice, most individuals do not. There are many variables involved in weight loss, including some lifestyle decisions and health practices that can lead you to lose weight put on pounds even when you’re putting in the work. Here are some reasons you might not be seeing the results you wanted from your workout:

1. You might have a health issue.

If you’ve really been exercising, eating right, and getting enough sleep, but notice that your weight just keeps creeping up, you might want to see a doctor, says Machowsky.

Thyroid problems and certain medications can cause you to gain weight, no matter how much time and effort you put into eating healthy and working out. So if you’re feeling extra frustrated, don’t be afraid to talk to your doctor. They can rule out more serious health problems.,

2. You’re giving the number on the scale too much attention.

There are a variety of reasons you shouldn’t mind the number on the scale as much. There are days when you eat and drink differently, sweat more because of the workout you’re doing or the temperature outside, sleep less from stress, etc. The list goes on. The number on the scale could teeter for all of these reasons.

Instead, take a step off the scale and assess the other benefits you might have gained from your newfound exercise routine. Do you have more energy? Do your clothes fit a little looser? Do you feel stronger carrying groceries or putting a suitcase in an overhead bin? Are you feeling all-around happier, more motivated, or less stressed? Did your overall health improve? These are the benefits of exercise that matter more than the pounds you’ve lost—and that should keep you motivated.

“It’s ultimately about how you’re feeling,” says Jason Machowsky, RD, CSCS, clinical supervisor of performance services at the Hospital for Special Surgery in New York City. “Look for other measurements of exercise working—weight is not the only measure of success.”

3. You are not lifting weights

Cardio raises your metabolism more, spiking rates of hunger, but weight training provides a powerful way to counter this, Armul suggests. “Moreover, you’re actually burning more calories at rest when you gain muscle from lifting,” she suggests. “Lifting weights tends not to increase your appetite as much as your cardio, and it improves your metabolic rate by accumulating lean muscle mass.” Even better, concentrating on strength training can assist you live longer— and even better pay-off than shedding a couple of pounds.

4. You’re eating more calories than you’re burning.

It’s super common for your appetite to turn up just as your fitness hits full blast, says Torey Armul, RD, spokesperson for the Academy of Nutrition and Dietetics. In fact, a June 2019 study from the Journal of Clinical Nutrition found that people tend to lose less weight than expected when they exercised because of an increase in appetite—and an increase in energy intake.

“When you start working out, your body starts burning more calories,” Armul explains. “And when you burn more calories, your body naturally wants to compensate by eating more calories to make up for what you’re burning.”

What’s more, people tend to overestimate how much they burn in a workout. Armul suggests keeping logs of how many calories you burn in a gym session, as well as tracking your food intake. Fitness trackers I.e Fitbit and Apple Watch will guide and tell you calories burnt during exercise, while weight loss apps like MyFitnessPal offer easy food recording. You definitely don’t need to write down these numbers for months, but try a week or two just to see how your stats line up.

Armul also says it’s a red flag if you’re exercising only so you can eat more. “That’s a good theory, but you don’t want to use eating as an excuse to exercise,” she says. “Make the goal getting healthy or fit or increasing athletic ability—not doing it just so you can eat more.”

5. Your before or after workout snacks are not the perfect choices.

As your appetite increases from burning more calories, it’s easy to reach for pre-packaged and processed foods that contain simple sugars, says Armul. But instead of filling your hunger with chips, cookies, or crackers, go for healthy post-workout snacks, such as fruits, veggies, lean protein, and healthy fats, so you get filling nutrients and likely in smaller portions.

While it’s beneficial to eat something after a workout to recover and rebuild, you don’t always have to consume something. If you ate lunch or a mini meal an hour before you exercised, you probably don’t need something post-sweat, too.

On the flip side, if you don’t eat before your workout because you’re waiting for that post-activity re-fueling window, you might be left absolutely starving after exercise. That’s also a safe bet for gaining weight. Reaching a state of extreme hunger tends to cause people to overeat, says Machowsky, so keep your satiety levels in check.

6. You are eating too much carbohydrates and proteins.

Marathoners may need to load carbohydrates prior to the actual big day, but if your runs last less than an hour, you don’t necessarily have to fill in carbohydrates— the same goes for protein. Most Americans actually already have enough protein in their diets, Armul says, so you don’t have to concentrate so much on having so much of it — even if you’re weight training. “People like talking about protein because it’s vital, but if you consume too much, you’ll gain weight because it’s going to be additional calories,” she suggests.

7. You are drinking very little water.

“I believe individuals forget how much more fluid they need to exercise— you need to make sure your liquid needs are met,” suggests Armul. Almost always we, mistake hunger for thirst so plan to increase your water consumption as your workouts are pumped up.

How to gain weight easily-Make Your Weight Gain A Reality.

Calorie dense snacks

When it is comes to gaining weight, it requires the same amount of dedication as required during your weight loss process. And, if you’re contemplative over the actual fact of gaining weight within a week, your discipline will be tested.

  • Do compound Exercises and lift weight.
  • Avoid overwhelming packed fruit juices as they contain immeasurable sugar
  • Include a dietary arrangement  in your weight gain regime
  • Choose your dinner wisely before heading to sleep

Weight gain diet plan: 

Are you aiming to gain weight and searching to incorporating ways in your lives to gain extra kilos? However, gaining weight is as difficult a task as losing it. It is believed that only a few who wish to put on a little weight, otherwise there other people who just want to add some flesh to their bony structure. If you want to gain weight in a few days, then it’s time to get ready and test your limits. Here are a few tips that will help you gain and won’t make you hefty and muscular, but it will help:

Nutritional Diet for Weight Gain:

Gaining weight doesn’t mean that you just have to be compelled to eat food that is high on Trans fat. Therefore, nutritional diet arrangement is equally vital during weight gain as well as during weight loss. Stick to high on calorie foods like:

  • Peanut butter
  • Eggs
  • Nuts
  • Starchy vegetables
  • Dairy products
  • Legumes
  • Whole grains

While gaining weight, you still do not have the privilege of eating everything which comes on your way. You must refrain from foods like:

  • Burgers
  • Sweets and candy
  • Potatoe Fries
  • Cheese Cake etc

We all know that such foods may tempt you but they are improper for your health in each and every aspect.

Exercise:

Weight gain workouts

Do you think workouts should only be associated with weight loss? No, you are wrong. You must include a muscle building regime in your weight gain plan, in order to eat more calories than what you spend. Follow some of this weight gain exercises:

  • Twist curls,
  • Squats
  • Dips
  • Dead lifts

Double your Food Intake:

Sounds exciting! Yes, it is. But not that simple. If earlier you were taking three meals per day, currently you have to double the amount and try make it six fold, that too each meal in equal portions.

For some weeks, you might have to force the extra food on yourself. Each extra five-hundred calories eaten daily will add an extra pound to your weight in one week.

Calculate your calorie requirement

Every individual is different! And hence their calorie requirement is different too.

What you should try to do is, keep a check on your intake and calorie requirement.

And once you have got it patterned out, add 500 more calories to your daily consumption. This high-calorie food can assist you gain weight every week.

Also, fixing a schedule for your meals can assist you consume ample calories throughout the day.

Embrace nutrient rich Liquids in your Diet: 

Just like your food stuff, the beverages should also be high on calorie content.

But, keep in mind that it should not cause any harm to your health. Therefore, only go for those beverages that have healthy calories. Avoid drinks like

  • Packaged fruit juices(as they have high sugar and preservative content.)
  • Colas
  • Flavored coffee drinks
  • Sweetened teas, etc.

You may realize these drinks are high on calorie content but they contain unhealthy fats.

Drink only fresh hand-made juices.

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Omg! The Best Healthy Food For Weight Gain Ever!

Those days when super-skinny was the “in thing,” particularly for the feminist folk, are progressively beginning to fade as thickness has become the new favor for both males and females. Everyone is beginning to understand how appealing and flattering it can be to have a nice piece of flesh on your bones; not to mention healthy. Well, not just flesh completely, some muscles are going to be good you’d agree with. Trying to lift some weight to build your arms, shoulder, butts, feet, and abs can assist you add some good weight and sculpt your body just as you like it.

Besides if you are one of those individuals who find it difficult to add weight despite how much they eat and how heavy they lift.

Why do you find it difficult to lose weight?

Just before we get into what you can eat to gain weight, let’s address why it’s difficult for some individuals to gain weight. There are many individuals who find it difficult to gain even the slightest weight, however hard they attempt. This is somewhat opposite to the common view that anybody who eats a lot can gain weight.

If you find it difficult to put on a few pounds, it’s likely because of one or more of the following:

  • You don’t eat the right kind of food for your body.
  • Your genes make it a little difficult for you to gain weight.
  • You haven’t “really” attempted to gain weight.
  • You’re sick.

10 foods that can help you gain weight.

Here are some nutrient-rich foods that can help you gain weight effectively without posing any risk to your health:

1.Rice

Rice is one of the most prevalent products on earth. It is predominantly a significant carbohydrate source, comprising of calories between 166 and 242  per cup. Since calories are a major factor in whether or not a individual gains weight, eating a lot of rice can assist you add a few pounds.

2. Other starchy foods

There is a certain quantity of starch in almost everything we eat. That’s why we eat them; so the starch can increase our energy levels and help maintain a healthy weight. However, some foods contain more starch than others, and taking more of these high starchy foods over time can help increase your body weight.

Examples of some starchy foods you can eat are: Squash, cereal, pasta, bread, sweet potatoes, corn, plantain, oats, legumes, potatoes, etc.

The more you stick to this types of food,the more chance you will gain weight over time.

3. Dairy products

Examples of dairy products include milk, yogurt, cheese, butter, etc. Milk is very protein- rich and helpful when you are trying to build some muscles. Protein is the one most significant nutrient for good weight gain. If you consume a lot of protein, and you don’t burn them, they will end up as body fats. Which implies you’re going to gain additional pounds.
In addition to protein, milk is an outstanding source of vitamins, minerals carbohydrates.

Protein is one of the most significant nutrient needed for good weight gain. If you eat a lot of protein, and you do not burn them, they will end up as body fats. Which implies that you are going to add extra pounds.

In addition to protein, milk is a wonderful source of vitamins, minerals carbohydrates.

4.  Eggs

Eggs are a good protein source and healthy fats. According to latest findings by renowned researchers, they are high in cholesterol, but not bad. This finding shows that in most individuals cholesterol in eggs does not influence blood cholesterol concentrations. There are a lot of distinct nutrients in this nutrient- dense food. Taking it regularly will not only assist you add weight and muscle building, but will also help you remain healthy.

5. Protein shakes and smoothies

Protein shakes are protein beverages produced by using blending protein powder, water, and any other ingredients according to your choice. You can also choose to go herbal and exclude the protein powder or even come up with your own protein shakes. You can also make protein smoothies hich can serve as snacks to help you pile up some calories.

After your exercise, you can take your protein shake to  aid  you  combat these post- workout hunger pangs, acquire some  more calories and construct muscles

6. Salmon

Salmon is another calorie- dense meal that can help you achieve quite a lot of weight and build muscles. 6 ounces of salmon has more than 200 calories,  and you can consume that each day if you find it comfortable.

Salmon is classified as an oily fish because of its excessive oil content. It additionally includes omega-3 fatty acid, vitamins, and protein.

7. Dark chocolates

Dark chocolate is also some other excessive scoring food with a lot of antioxidants. Some of these antioxidants help in  lowering blood pressure in the body and they have portent biological  activities that can lower blood pressure and  cholesterol degree in the blood.

A rectangular piece of chocolate adds round 50 calories to your diet. Taking 4 portions of dark chocolate at a time is 200 calories or so. That’s a precise way to up your calories, in particular on these days you ought to meet up with your daily calorie intake for weight gain. Be mindful of how much chocolate you take at a time or it will make your belly hurt and set off some digestive complications.

8. Fruits

If you’re among the many human beings who love to devour fruits, here is a piece of superb news for you – fruits can help you add an amazing amount of weight! So, you don’t have to consume your every day food all the time, (seeing as many people do not like eating that much.) Fruits like bananas, apples, avocados, figs, grapes, mangoes, and so forth as well as dried fruits are very healthy for you.

These fruits are packed with a lot of nutrients, some calories, and enough fibers. The vitamins are a useful resource in nourishing your body and the calories supply your body with energy (some of this will be stored as excess calories  and converted into fat). The fibers will maintain your digestive system, maintaining a healthy balance between what goes in and what leaves your body.

9. Fatty fish

Fish

Besides salmon, fatty fishes are a magnificent supply of omega-3 fatty acids, protein, and a load of different nutrients. This is by far one of the healthiest sources of fat that can help you increase healthy weight without exposing your heart to any fitness issues. As you might also know, the health of your heart is paramount and is linked to your body weight and your diet. So, keep your heart clean and healthy.

10. Fats and Oil

Enter your kitchen and put your vegetable cooking oils to true use. They can make you add weight if you eat them consistently. There are an entire lot of ways you can use oil to cook scrumptious meals; frying, baking, or sauteing.

Eating a lot of fat can assist you attain some pounds too. Foods like nuts, coconuts, full-fat yogurt, chia seeds, cheese, etc. are some true natural sources of fats.

These are few out of the many foods you can devour to attain healthy weight.  If you wish to see brilliant results, you have to give it some time and be steady as well. Talking of results, most people who took capsules to add weight have been faced with some side effects, even though some of them see the consequences after a lengthy period of time. Eating healthy foods are way better than taking medicine or supplements, however if you ever insist on taking drugs, make sure you have the help and backing of a physician.

Eating the aforementioned food types and being in active will result in a high quantity of fats in the body. So, except you are a skinny character who desires to put some fats on, you should work out and keep the amount of fats in control.