Shaivy Choubey

For individuals who find it hard to gain weight, attaining a muscular physique is quite a task. No matter how much they eat and what all stuff they fill themselves up with, the change in their weight is very less to none. The constant munching of unhealthy foods can lead to fat gain instead of healthy weight gain and muscle mass. 

In this article, we’ll tell you how to gain weight in a healthy way without putting on unhealthy fat.

Weight Gain Tips: How to Gain a Healthy Weight?

The golden rule of gaining weight is keeping a check on the calories you are consuming. Your body burns calories while doing various day-to-day tasks and other intense physical activities. If you are consuming less than what you are spending, you will never gain weight. Let’s have a look at some of the ways that can help you reach your ideal weight and form a good physique.

1. Consume More Calories than You Burn

This is the most important thing to consider while trying to gain weight. Your body needs calories to perform various tasks including daily routine tasks and even exercises. For people who want to lose weight, the calorie intake should be less than the burnt calories. But, if you are looking forward to gaining weight, make sure that you eat more than what you burn so that your body can have some store. Consume 300-500 calories more than what you burn and you’ll experience weight gain.

2. Include Protein in Your Diet

Well, we know, protein is known to be helpful in weight loss as it is a highly satiating component. But, protein can also help with weight gain. Protein helps in packing on muscle mass and results in a healthy weight gain. You can consume protein supplements or eat foods that are rich in protein such as eggs, dairy, fish, chicken, etc. These are healthy sources of protein that can help you gain weight and also build muscle mass. Do not over-consume protein as it is highly satiating in nature and might reduce your appetite. Strike a balance between your protein intake and other micronutrient intakes.

3. Carbs and Fats are Your Friends

Now by eating carbs we don’t mean that you treat yourself to a large pizza! You need to include healthy carbs and fats in your diet in order to gain weight. Avocado, coconut oil, ghee, mustard oil, olive oil, etc. are some great sources of healthy fat. Try and eat at least 3 meals a day. Don’t forget to include fresh fruits and vegetables in your diet as they also fuel you with fiber along with various other nutrients.

4. Have Frequent Meals

By having multiple meals a day, you can help your body put on weight. But, be extremely careful with what you put inside your body. Having multiple meals in a day doesn’t mean that you have to indulge in unhealthy snacking. Switch to healthier foods. Have milk with nuts and seeds in-between the meals. You can also try eating on bigger plates so that you naturally eat more and fill yourself with more calories.

5. Try Weight Lifting

Weight lifting is considered essential when it comes to weight loss. But, it can also help with weight gain. Well, not exactly weight gain, but it actually prevents all the excess calories to turn into fat cells. Rather it makes all those surplus calories move to your muscles. Practice weight training 2-4 times a week and you will notice an enhancement in weight and muscles. Remember, our goal is to put on a healthy weight.

Let’s have a look at some of the best weight and mass gainers you can buy to accomplish your goal of gaining weight.

Best Supplements for Healthy Weight Gain

MuscleBlaze Super Gainer XXL

This is the best mass gainer crafted exclusively for elite fitness buffs who want to gain huge muscles and a chiseled physique. With a protein to carbs ratio of 1:5, it fuels your body with much-needed nutrition and fuel. With each serving of this mass gainer protein, you get 22.5g protein obtained from a blend of fast and slow-releasing proteins to keep you energized all day long. This weight gainer powder maintains a robust and sustained release of calories to keep your muscles fueled up for longer durations.

MuscleBlaze Weight Gainer with added Digezyme

This advanced gaining formula by MuscleBlaze is a simple yet effective weight gain supplement that is suitable for both men and women. It promotes healthy weight gain in lean individuals. This contains an ideal blend of high-quality proteins, fats, carbs, vitamins, and minerals to boost weight gain. It fuels you with optimum energy to keep you fit and active all day long. This comes with a blend of digestive enzymes to boost digestion and absorption of nutrients. This products is rich in fiber and comes in delectable chocolate flavor. Each serving contains 474 calories, 19.5g protein, and 72g carbohydrates.

MuscleBlaze Mass Gainer XXL

This mass gain formula by MuscleBlaze is crafted for all fitness lovers and bodybuilders who want to pack on some serious muscle mass. It has a high-protein blend with complex carbs in the ratio of 1:3. This blend is helpful in gaining muscles. It fuels your daily workout and helps with muscle building. In 3 servings of this mass gain formula, you get 82.5g protein and 1383 calories to amp up your workout sessions. This product is free from trans-fats and is fortified with 27 vitamins and minerals to keep a sustained supply of energy to smoothen bodily functions. These features make it the best mass gainer protein.

MuscleBlaze High Protein Lean Mass Gainer

Crafted exclusively for fitness buffs and bodybuilders who want to attain a lean and muscular physique, this product is the best protein powder for weight gain. This advanced mass gainer helps in building lean muscles. It delivers 59g carbs and 30g protein in the ratio of 2:1 per serving. It allows your body to prepare itself for intense training sessions and recover faster from fatigue. This formula has a high protein content to promote bigger muscles. It has a blend of fast and slow-acting proteins that enhance the protein value of this product.

MuscleBlaze Mass Gainer Pro with Creapure

This is the best mass gainer protein that contains the power of Creapure, the purest form of creatine. It helps in maintaining a balanced ratio of proteins to carbs. It offers a 1:3 ratio of nutrients and 15g protein per serving. Each serving of this mass gain formula powers you with 48g of complex carbs to boost gains. Since it is powered by creapure, it helps in boosting water retention in muscles and elevating muscle gains. It comes packed with powerful ingredients like MCT & CLA that help in converting accumulated fats to fuel and boost muscle synthesis.

Takeaway

All the supplements mentioned above help a lot with weight gain. You need to consume a calorie-rich diet that has its calories derived from healthy food sources. Do not ignore the importance of working out as it will help you develop a sculpted physique and prevent fat gain. Use these supplements in combination with your diet and workout routine to see positive results.

“Fitness begins with initiative and continues with consistency. The six-pack abs is a byproduct of being healthy.”

You must have seen the six-pack abs of celebrities and wondered how to get those alluring cuts? Well! If you really want to get a toned body with lean muscle mass and well-formed abs, then you should read the whole article now. Since it is the time of Coronavirus and we are a bit scared of going to the gym, here are few techniques that will allow you to get the desirable body at home. You do not always need heavy gyming machinery or gym memberships to get the right body along with six-pack abs. Just follow a few simple steps and be ready to witness a massive change in your physique.

Let’s get started with some of the best at-home workouts for six-pack abs:

Spiderman Press-up

Spiderman press-up is a very good six-pack abs workout at home, which will help you to get those sculpted abs in a short span of time.  To do this exercise you need to first get into the press-up position. Lower your body toward the floor and then you have to bring the right knee towards your right elbow. This should be done while keeping your right knee off the ground. Press your knee to your elbow and then return your leg to the starting position. You should repeat the same abs workout with the alternate leg as well. When you are moving your leg forward, the abdominals muscles and other core muscles work even harder to maintain stability. The  spiderman press-up targets your core muscles and therefore is one of the best abs workouts at home.

READ ALSO: BEST SUPPLEMENT FOR SIX PACK ABS

Oblique Crunch

Oblique crunch is another great six-pack abs workout, which can be done easily at home without the use of any equipment. For this home workout, you have to lie down on the floor with your knees bent, just the way you do regular crunches. You have to keep your hands behind your head, then contract your abdominal muscles to lift your shoulder off the floor and bend your shoulder towards the right side of your abs. Repeat the same exercise for the left side of your abs.

Leg Raises

To do leg raises you will have to lie down on a bench, then place your hands at the side of your head and tightly hold the bench. Join both your legs and try to lift them up together using the strength of your abdominal core muscles. This six-pack workout at home should be repeated in sets of 10 for 3 times to get the best results.

Jackknife Sit-Up

For Jackknife sit-ups, you have to lie down flat on your back on the floor with your legs straight. After this, you have to place your hands at your sides to get support. Raise your legs by flexing the muscles of your abs, until your legs are perpendicular to the floor. Then slowly try to raise your shoulder and torso from the ground and try to curl yourself. However, this 6 pack abs workout should be done without raising your back from the floor. Lower your legs and bring them back to the starting position. After that bring your torso and shoulders to the beginning position as well.

Stark Plank

To do Stark plank, you need to first get on to your hands and feet facing towards the floor. Then rotate your body onto your left side using the support of your left hand and legs. You have to then point your right up towards the ceiling of your room. After that, you should raise your right foot up in the air and hold this position for some time. Repeat the 6 pack abs workout with your right hand and leg. This will help in bidding goodbye to your stubborn love handles and give your waist a proper shape.

Conclusion

Along with these abs workout you can also do crunches, reverse crunches, dumbbell exercises and more. However, with proper exercise your body also needs nutrition. Do you remember the 80-20 rule? This rule says your body depends 20% on exercise and 80% on what you eat. Try to incorporate healthy supplements to your diet, this will be very helpful in amping your fitness regime.

Branched Chain Amino Acids are a group of three essential amino acids from nine of them that includes leucine, isoleucine, and valine. Branched Chain is a chemical structure of these amino acids that people generally use for medicine. As essential amino acids are not made in the body itself, BCAA is taken from outside.

How Does BCAA Work?

Branched Chain Amino Acids enhance protein synthesis in the muscles that provide more protein in the muscles that help to reduce the breakdown of muscles in the body. These play an important role in various bodily functions as they fill a large part of amino acids in the body. There is around 35 to 45 percent of the BCAAs in the body wherein 14 to 18 percent of them are found in the muscles.

Unlike the many amino acids, these essential amino acids are broken down into muscles rather than life as they also play a role while doing exercises.

How does BCAA work in regulating Blood Sugar Levels?

It preserves the liver and stores sugar in muscles then it stimulates the cells by taking sugar from your bloodstream. Thus it regulates the blood sugar level.

How does BCAA work in Reducing Fatigue?

BCAA helps to limit the serotonin production in the brain. Due to production, we feel fatigued and exhausted after heavy training. Leucine is one of them that plays a very important role in enhancing the capacity of the body to develop the muscle protein so that the body is less exposed to fatigue.

The Sources of BCAAs:

 If you are looking for the sources that have BCAA in abundance, you should look for protein-rich food. Luckily we have a lot of foods which are a great source of protein.

• Plant-Based Sources: If you are vegan or vegetarian, there are some best plant-based foods which are great sources of protein as well as BCAAs that includes soy-based tofu, mock meats, seitan made from wheat gluten, tempeh and edamame made from soybean, lentils, beans, chickpeas, legume, nutritional yeast, teff, spelt, barley, farro, sorghum, einkorn, hempseed, chia seeds, flaxseeds, green peas, spirulina blue-green algae, quinoa, amaranth, and many more.
• Animal Based Sources: These animal-based foods are rich in protein and essential amino acids that are the building blocks of proteins. The body has to break protein down into amino acids for digestion. Some of the animal-based sources of protein are fish, eggs, red meat from deer and bison, poultry sources are quails, turkeys, and chickens, and others. You can also get the BCAAs from dairy products like milk, cheese, ghee, butter, and whey.
• BCAA Supplements: It is quite hard to carry all these sources with you when you are on frequent travel. Also, it takes a great time searching for the things that work on you. The other easy option is to have BCAA Supplement with you for your all essential amino acids needs. However, it is not a complete replacement of natural food but if you use it in your busy days this would help you to stay nourished.

What are the Benefits of BCAAs?

• Helps in reducing mental as well as physical fatigue while doing intense training.
• Shown improvements in athletic performances
• Improves muscle strength by reducing soreness. 
• Protects against muscle damage by limiting creatine kinase, enzymes, and lactate dehydrogenase.
• Lowers blood sugar level by increasing the usages of sugar by muscles from the blood.
• Increases muscle mass by activating enzymes that build the muscles. 
• Enhances the process of weight loss by converting fat into energy.
• Helps your liver as these do not break out in the liver. Also limits the possibility of fatty liver and failure.

Are BCAA Supplements Safe To Consume?

Branched Chain Amino Acids are safe to consume as they are essential amino acids. What really matters is the source of BCAA. If you are using BCAA Supplements you should take care of some precautions.

• However there is not enough information available but if you are a pregnant or breastfeeding mother, you should avoid taking the BCAA supplement. 
• Try to take supplements by mouth. If you’re thinking of giving it to a child, make sure he/ she is more than six months old. But before it, consult your doctor.
• In some medical conditions like amyotrophic lateral sclerosis, you should avoid BCAA Supplements.
• If you are a chronic alcoholic, BCAAs can be the cause of liver disease that leads to brain damage. So, avoid it and leave alcohol immediately.

Takeaway

Maybe these essential amino acids are three in numbers but have a plethora of benefits for the body to function properly especially decreasing muscle fatigue, soreness, and muscle building. Try to take all the nutrients from the natural sources but if you feel it hard to manage from food, inclining toward BCAA Supplements would be a guilt-free decision for you.