Weight Gaining Workouts Programs
Small size cashew nuts, almond and raisins have bundle of energy. From the milk Group, consume more milk, cheese, yogurt, cottage cheese, ice cream. From the grain group, consume more cereals, breads, rolls, pasta, muffins, pancakes, rice.Eat more protein. Protein is essential to the body, for repair, to enable the immune system to function and for recovery from illness. If you are recovering from illness, it is important to include adequate protein in your diet. Good vegetarian sources of protein include: cereals, nuts & seeds, Soya products (Soya milk, tofu etc) and pulses. Milk, yoghurt, cheese, and eggs are also excellent protein sources. Try to include a protein source at each meal.
Avoid caffeine and nicotine. Caffeine and nicotine are stimulants that increase metabolism. Try to minimize them, since this helps your body to retain maximum nutritional value from what you eat. Eat late at night. Having snacks at bedtime may help to gain weight, as long as it does not interfere with sleep. This allows your body to 'retain' those calories rather than burning them away.
Exercise - more weight training, less aerobic exercise. Lifting weights, under supervision, is an excellent way to gain muscle mass without burning excess calories. Cut down on cardiovascular (aerobic) exercise and focus on high intensity weight training. Ideally 2-3 sets of 6-8 repetitions results in hypertrophy (increased muscle mass).
The importance of sleep. Sleep is perhaps the most important component of weight gain. 6-8 hours of sleep is important everyday to gain weight and improve fitness.
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