PEOPLE WITH LEAN BODIES OFTEN TRY TRICKS & TECHNIQUES TO ADD BULK TO THEIR MUSCLES & GAIN WEIGHT …
DID YOU KNOW THAT EXERCISE CAN HELP YOU GAIN WEIGHT AS WELL …
A COMBINATION OF THE RIGHT EXERCISES & DIET CAN GO A LONG WAY IN HELPING YOU GAIN LEAN MASS & MUSCLE …
LISTED BELOW ARE A FEW OF THE BEST EXERCISES FOR WEIGHT GAIN …
I’M A FITNESS TRAINER WHICH GIVES ME AN ADVANTAGE …
MAKE SURE YOU SEEK HELP FROM ONE AT YOUR LOCAL GYM OR HIRE ONE TO COME TO YOUR HOUSE TO DO THESE EXERCISES THE CORRECT WAY …
… EFFECTIVE EXERCISES …
PUSH -UPS …
LIE DOWN ON YOUR STOMACH
• PUT YOUR HANDS ON THE GROUND
• PALMS FLAT & FACING DOWNWARD
• ELBOWS BENT & SHOULDER WIDTH APART
PLACE YOUR TOES ON THE GROUND
• ALIGN YOUR LEGS, FEET & BACK
SLOWLY PUSH YOUR ENTIRE BODY UP OFF THE GROUND
• STRETCH YOUR ARMS COMPLETELY
• YOUR ENTIRE BODY SHOULD BE OFF THE GROUND
SLOWLY LOWER YOUR BODY BY BENDING YOUR ELBOWS
• NO PART OF YOUR BODY SHOULD TOUCH THE GROUND
• DO 15 REPS OR AS MANY AS PER YOUR COMFORT LEVEL
TARGET MUSCLES …
TRICEPS
CORE MUSCLES
CHEST MUSCLES OR PECTORALS
SHOULDERS OR DELTOID MUSCLES
PRECAUTIONS …
WRIST PAIN OR POOR WRIST FLEXIBILITY
USE PUSH-UP HANDLES TO DO THIS EXERCISE
DO NOT STRAIN YOUR KNEES IF YOU’RE FINDING IT DIFFICULT TO PUSH
BENCH PRESS …
LIE ON YOUR BACK ON THE BENCH KEEPING YOUR ENTIRE BODY RELAXED
STRETCH OUT YOUR FINGERS & GRAB THE BAR
SLOWLY LIFT THE WEIGHT BAR STRETCHING YOUR ARMS
PULL IT BACK DOWN ONTO THE RACK OR NEAR YOUR CHEST FROM WHERE YOU STARTED
BEND YOUR ARMS AT A 90° ANGLE
… DO 4 TO 5 REPS OR AS PER YOUR COMFORT LEVEL …
TARGET MUSCLES …
BACK
TRAPS
TRICEPS
ANTERIOR DELTOIDS
PRECAUTIONS …
MAKE SURE TO GRIP THE WEIGHT BAR PROPERLY WHILE UN-RACKING
PULL - UPS …
GRIP THE PULL-UP BAR WITH YOUR PALMS FACING OUTWARD
• YOUR HANDS SHOULD BE IN LINE WITH YOUR SHOULDERS
PULL YOURSELF UP TO THE LEVEL OF THE BAR WITH YOUR FEET
• FEET COMPLETELY ON THE GROUND
PULL YOUR BODY UP UNTIL YOUR CHIN IS ABOVE THE BAR
• GRIP THE WEIGHT BAR PROPERLY
LOWER YOUR BODY SLOW UNTIL YOUR FEET TOUCH THE FLOOR
MAKE SURE YOUR ARMS ARE COMPLETELY STRAIGHT
• DO AS MANY REPS AS YOU FEEL COMFORTABLE DOING
TARGET MUSCLES …
BICEPS
FOREARMS
TRAPEZIUS
LATS MUSCLES
THE FLAT MUSCLES OF YOUR BACK
THE MUSCLES IN YOUR LOWER BACK
MUSCLES IN THE CENTER OF THE UPPER BACK & DELTOID MUSCLES
PRECAUTIONS …
DO NOT STRAIN YOURSELF
NECK INJURY OCCURENCE
WEAK WRIST FLEXIBILITY
… BENCH DIPS …
PLACE A FIRM BENCH BEHIND YOUR BACK
• PERPENDICULAR TO YOUR BODY
• THE BENCH SHOULD BE WIDE & STABLE
GRIP THE EDGE OF THE BENCH WITH YOUR PALMS
• YOUR PALMS SHOULD FACE DOWN
• FINGERTIPS FACING THE GROUND
EXTEND YOUR LEGS STRAIGHT FORWARD
• BENT AT THE WAIST
• PERPENDICULAR TO YOUR TORSO
INHALE & SLOWLY LOWER YOUR BUTT
• BENDING YOUR ELBOWS
PUSH YOURSELF DOWN UNTIL YOUR FOREARMS
• ARE PERPENDICULAR TO THE FLOOR
WHILE EXHALING STRAIGHTEN YOUR ARMS
LIFT YOUR TORSO BACK TO THE STARTING POSITION
• DO 4-5 REPS OR AS PER YOUR COMFORT LEVEL …
TARGET MUSCLES …
TRICEPS
PRECAUTIONS …
KEEP YOUR CHEST PUFFED OUT & YOUR SHOULDER BLADES PULLED BACK
BE CAREFUL WHILE DOING THIS EXERCISE IF YOU HAVE NECK OR BACK PROBLEMS
SQUATS …
STAND STRAIGHT WITH YOUR FEET IN LINE WITH YOUR HIPS
RAISE YOUR ARMS STRAIGHT & PERPENDICULAR TO THE GROUND
• YOU MAY ALSO SPREAD YOUR FINGERS
• JOIN YOUR PALMS IN FRONT OF YOUR CHEST
KEEP YOUR ENTIRE BODY TIGHT
• FLEX YOUR STOMACH
BREATHE DEEPLY & LOWER YOUR BUTT
• YOUR THIGHS SHOULD BE PARALLEL TO THE GROUND
• YOU CAN ALSO DO THIS WHILE HOLDING A WEIGHT BAR
YOUR BENT KNEES SHOULD NOT CROSS YOUR BIG TOES
• GRIP THE WEIGHT BAR PROPERLY
MAKE SURE YOUR BODY IS STRAIGHT & FIRM
• COME BACK TO YOUR ORIGINAL POSITION
• REPEAT THIS EXERCISE 5 TO 8 TIMES
… TARGET MUSCLES …
• QUADS
• GLUTES
• HAMSTRINGS
• OUTER THIGHS
• CORE MUSCLES
PRECAUTIONS …
• MAKE SURE YOUR KNEES DO NOT GO BEYOND YOUR TOES
• BEGINNERS SHOULD DO THIS EXERCISE WITHOUT A WEIGHT BAR
LUNGES …
STAND STRAIGHT WITH YOUR FEET ALIGNED WITH YOUR HIPS
• THIS IS THE STARTING POSITION
ENGAGE YOUR CORE
• TAKE A DEEP BREATH
• STEP FORWARD WITH YOUR LEFT FOOT
• KNEEL UNTIL YOUR RIGHT KNEE IS PERPENDICULAR TO THE GROUND
PUSH BACK ON YOUR HEEL
LIFT YOUR BODY BACK TO THE STARTING POSITION
• REPEAT THIS 20 TIMES ON EACH SIDE
… FOR BEST RESULTS …
DO THIS EXERCISE WHILE HOLDING SOME WEIGHTS
TARGET MUSCLES …
GLUTES & BUTT
HAMSTRINGS
QUADRICEPS
CORE MUSCLES
PRECAUTIONS …
DO NOT LEAN FORWARD
KEEP YOUR UPPER BODY STRAIGHT
YOUR KNEE SHOULD NOT CROSS YOUR BIG TOE
… DEAD LIFT …
STAND STRAIGHT
FEET SHOULDER WIDTH APART
GRIPPING THE WEIGHT BAR FIRMLY
FACE FORWARD & LOOK STRAIGHT AHEAD
KEEP YOUR BACK STRAIGHT & LIFT THE BAR
SLOWLY BEND AT THE HIPS & PLACE THE BAR ON THE GROUND
DO AS MANY REPS AS YOU FEEL COMFORTABLE
TARGET MUSCLES …
• GLUTE MUSCLES
• HAMSTRINGS
• CORE MUSCLES
PRECAUTIONS …
IT’S DIFFICULT TO PERFORM WITHOUT A TRAINER
AVOID DOING THIS EXERCISE IF YOU HAVE ANY INJURIES
OVERHEAD PRESS …
WITH YOUR HANDS SHOULDER WIDTH APART
• SQUAT & GRIP THE WEIGHT BAR
LIFT THE BAR SLOWLY TO YOUR CHEST OR SHOULDERS
TAKE A DEEP BREATH & LIFT IT OVER YOUR HEAD
• KEEP YOUR ELBOWS LOCKED
SLOWLY LOWER THE BAR TO THE SHOULDER LEVEL
• DO 3 REPS OR AS PER YOUR COMFORT LEVEL
YOU CAN DO THIS EXERCISE WITH DUMBBELLS AS WELL
… TARGET MUSCLES …
• DELTOIDS
• TRICEPS
• UPPER BACK MUSCLES
…PRECAUTIONS …
• DO NOT PERFORM THIS EXERCISE IF YOU HAVE A NECK OR SHOULDER INJURY
TIPS TO GAIN WEIGHT …
AIM TO STRENGTHEN YOUR MUSCLE GROUPS BY FOCUSING ON EACH ON SPECIFIC DAYS
YOU CAN TARGET YOUR UPPER BODY & ABS ONE DAY FOLLOWED BY THE LOWER BODY & CARDIO THE NEXT …
SHORTEN YOUR REST PERIOD & ADD VARIETY ONCE YOUR BODY HAS ADJUSTED TO THESE EXERCISES …
DO NOT FORGET TO EAT PROPER PRE & POST WORKOUT MEALS AS IT HELPS IN QUICK RECOVERY …
TAKE ENOUGH REST FOR MAXIMUM RECOVERY & TO ADD BULK TO YOUR MUSCLE & INCREASE WEIGHT …
… HEALTHY DIETARY …
… THE MOST IMPORTANT APPROACH …
EATING HIGH-CALORIE FOODS ALONE TO GAIN WEIGHT IS NOT HEALTHY …
YOUR PLATE SHOULD CONTAIN WHOLESOME …
CARBS
PROTEINS
PROBIOTICS
HEALTHY FATS
A DIET YOU CAN FOLLOW TO GAIN WEIGHT IN A HEALTHY WAY …
… CHECK YOUR LIFESTYLE …
WEIGHT GAIN REQUIRES A HOLISTIC APPROACH NOT JUST EXERCISE & EATING HEALTHY …
… KEEP ALL THESE IN MIND …
BE PRACTICAL …
SET A REALISTIC GOAL FOR YOUR WEIGHT GAIN JOURNEY …
SLEEP QUALITY …
FOCUS ON GETTING QUIET & PEACEFUL SLEEP FOR 7-8 HOURS
SLEEP ENHANCES MUSCLE RECOVERY & IMPROVES MOOD
REDUCE STRESS …
CORTISOL IS THE MAIN CULPRIT BEHIND YOUR STRESS LEVELS & LOW MOOD
TRY STRESS MANAGEMENT TECHNIQUES LIKE …
MEDITATION
DEEP BREATHING
DEEP TISSUE MASSAGE
ELIMINATE BAD HABITS …
DON’T INDULGE IN UNHEALTHY HABITS
WHAT TO AVOID …
IRREGULAR WITH CARDIO EXERCISES
SPENDING 20 MINUTES ON CARDIO EXERCISES
… FOR YOUR …
HEART
BRAIN
LUNGS
… COME DOWN SLOWLY …
… LET YOUR HEART RATE GO UP …
A DIET LOW IN NATURAL FOODS
NATURAL FRUITS & VEGETABLES
… GET ENOUGH …
FIBER
VITAMINS
MINERALS
HIGH-CALORIE FOODS THAT ARE RICH IN TRANS FATS
OVER-DEPENDENCE ON WEIGHT GAIN SUPPLEMENTS
ALWAYS GO FOR PRACTICAL & SUSTAINABLE APPROACHES
GAINING WEIGHT IN A HEALTHY MANNER REQUIRES A DISCIPLINED & BALANCED APPROACH …
AN ONLY DIET OR AN ONLY EXERCISE ROUTINE WILL NOT HELP YOU ACHIEVE YOUR WEIGHT GAIN GOALS …
TAKE A HOLISTIC APPROACH & CONSULT A FITNESS TRAINER TO MAKE SURE YOU ARE DOING THE EXERCISES PROPERLY …
CONSULT A DOCTOR IF YOU HAVE ANY PHYSICAL INJURIES …
WEIGHT GAIN IS A GRADUAL PROCESS
GIVE IT ADEQUATE TIME TO SEE RESULTS
… WHAT ARE SOME OF YOUR FAVORITE WORKOUTS? …