Hello!
I hope you had an awesome week. So as promised I will be discussing exercises to help you gain weight as a continuation of last week’s article, Tips to gain weight the healthy way.
As healthy weight gain involves gaining muscle, exercises will help convert those extra calories you are consuming into new muscle. There are two main types of exercises you would need to do:
Aerobic exercises
Stay healthy with aerobic exercises. They help to strengthen your heart muscles and other muscles in your body especially your legs. Try to push in your navel while doing them to increase strength.
Examples you can try include, fast walking, jogging, running, bicycling, jump rope, jumping jacks and so on.
Strength training
These exercises target certain muscles in your body. Below are examples of some you can easily do at home without complicated equipment; just an exercise mat, training shoes, and dumbbells will serve you well. Try to do 3 sets of 10-15 repetitions. However if you are not up to it, start with smaller numbers and increase as you gain endurance.
Note that you gain muscle from pushing yourself, if it’s easy, you aren’t building anything. At the same time you don’t want to overdo it. Try to watch videos to ensure you are doing the movements right, so you don’t hurt yourself.
Squats
This one very common exercises, and helps to tone your glutes (butt), hips, thighs and calves. As you get used to the routine, push yourself harder by adding weight lifting to routine.
Push-ups
I am sure you are familiar with this one, and it’s for good reason. It helps to work almost all the important muscles, your arms, shoulders, chest and abdomen. For women it’ll help you achieve toned strong arms and tighter abs, and for men with skinny arms, you’d be bulking up those biceps and triceps.
Lunges
These are awesome to work your lower body. They help tighten your abs and bulk your leg muscles. Start by standing upright, with your legs hips apart, then, take a big step forward and bend your knees at 90 degrees and come down to a lunging position. Rise back to starting position and repeat again 10-15 times, then repeat for the other leg. Try to do 3 sets.
Crunches
These are very good to tighten your abs and help you achieve an attractive 6-pack mid-section.
Weight lifting
These are great for build your arm muscles. Start with small weights, but as I said earlier, it should require effort to lift, but not too much. As your muscles grow, you’d need to upgrade to heavier weight to continue your muscle building process.
I want you to remeber that just like weight loss, gaining weight also requires effort and discipline. Keep pushing and the results will be well worth it. If you feel you need more guidance, we will happy to help you out. You can reach us here.