I am 21 years old, and I weigh 45 kg. How can I increase my body weight?
I want to share my real life experience with you ..I hope this will help you . I am 5'9 and in first year of my college i was 51 Kg . I was too much skinny and always dreaming about gaining some good weight ..Its not like i was eating less but due to my fast metabolism it was not getting it into my muscles . Then after lot of research over internet i managed to gain some good amount weight (around 12 Kg ) in two years .Good weight means most of them are muscles not fats.So for this you need :Take small but multiple meals (5-6 meals a day)- Should be rich in protein, carbs and healthy fats.Weight training ( 3 days a week ) - Do compound exercise like bench press , squats , Dumbbell press etc. If you do not have a gym membership do push ups ,pull ups , crunches etc.Take heavy breakfast. Consume 600 more calories than your BMI requires.Home made weight gain shake - 250 ml milk + 1 table spoon peanut butter + one cup powdered oats + 1 table spoon extra virgin olive oil +1 banana + 1 scoop whey protein (optional) you can take this in early morning. this will contains around 700 -900 calories and around 30 gm of protein ,carbs and healthy fats.7 to 8 hours continuous sleepMotivational workout music helps a lot during workouts.You will find lots of free muscle building program online they will give you lot of information.Being consistent: Its the most important thing. You need to be motivated for this. I hope you will gain some good amount of weight.
I weigh around 95 kg, and I am 24 years old. I want to reduce some weight, but I don't want to join a gym. What can I do?
Hi,Don't want to go gym? Any concern or you don't like to hit the gym?Ok, no problem.Try following things :Wake up early (means sleep on time)Drink warm water with lemon addedGo for a jog/walk/brisk walk/cycling, etc.. for 1 hour (intensely)Eat hand full of almonds (soaked/dry)Have a breakfast of your choice just avoid (oily/fried/processed/juices/sugar added/white flour foods)Along with breakfast eat 1 medium size cucumberIf you are a tea/coffee person the switch to green teaLunch of your choice but as mentioned in breakfast do avoid those foods. 1st thing in lunch to be eaten is vegetable salad (any salad) then have your remaining food.Protein related foods mostly has to be taken in lunch only (avoid protein foods at night)Mid morning and evening snacks - any fruit of your choice and can even eat yogurt if you like by sprinkling flax seeds powder or chia seeds, even works on fruit salads too.Dinner, if possible have it before 8:00 pm and avoid eating heavy and as said don't take protein in dinner.Have a gap of 2 hours between dinner and bed timeSleep for 6–7 hoursDrink 4 litres of minimum waterAdditionalWalk whenever you have chanceOpt stairs rather than elevatorMove you body for every 30 min if you are a person who does a job or anything by just sittingTry to be calm for atleast 30 min a dayIf possible do some physical activity for 45 minutes, anything you wish.This works for you, if you see any change then you feel better and will try to do further physical activity.All the best.Thank you.
How can I decrease my weight from 78 kg to 70 kg in 14 days?
You can’t lose weight by talking about it. You have to keep your mouth shut…..ah..do not take me that way..I mean you should more often open your mouth to talk, not for eating and eating…Here are amazing tips to reduce weight in 15 days. Its true…and I mean it…Drink as much of water as you can.Prefer to drink hot waterEat Cucumber/Tomato sandwiches in breakfast with one cup of tea/coffee.Have an Apple ready at 11am.Do not exceed lunch after 2pm.Must have – 2 chapatis / sabji / Dal. (change the variety every day)Do not forget to have a salad in your lunch.Have 3 Marigold biscuit @ 4pm with tea/coffee.You can have another fruit in between 4pm to 7pm.Make your habit to eat Dinner before 9pm. Do not eat DAL in Dinner.Avoid protein at night.Do not forget to drink 3-4 ltr. water daily. Try to change the Menu every forth day. This will help you to stick with the plan.What should be avoided-Protein at nightAvoid sugar and starchRiceJuices, because all the fiber remains in its pulp.Avoid eating full.There is no rocket science to success quite quick. Just we need some hard working determination on our effort as much as honest. Thus, start from today keeping an account of what you eat, when and how! and you must have to buy weighing scale, so that you can weight yourself easily at home and get more conscious about your weight management.
How much weight can I lose after a 10-day water fast?
There's no way any of us could know for sure, it depends on your TDEE (Total Daily Energy Expenditure), or how many calories you actually need in a day to maintain your weight. Having a higher TDEE while fasting while speed up the process. For example an active, 200 lbs guy whose height is 6-foot-1 will lose much more weight fasting than a sedentary petite woman.