10 tips for weight gain

10 Poven Ways For Weight Gain

Combining a high calorie intake with heavy strength training are the two most important factors of gaining weight
Now, there are several more things you can do to gain weight even faster then you think.

Here are 10 proven  and easy tips to gain weight:

1. Don't drink water before meals. This can fill your tummy and make it harder to get in enough calories for the day.
2. Eat short meals. Do not go for big meals , try short meals in between every 2 hours gap.
3. Eat diary products. Drinking whole milk to quench thirst , butter , ghee , yogurt , cheeze etc. But make sure you consume in a healthy way.
4. Exercise 3/4x a week. Give your body a good workout and this time  with a better diet plan.
5. Add more carbs and protein. If you fail to consume enough protein and carbs simpy you will not get any results.
6. Add cream to your coffee. This is a simple method just to add more calories to your diet.
7. . Take whey protein. Whey is impotant as everyone is not able to fill their body with enough proteins by normal diet. Advisable if you are not able to get enough protein for the day.
8. Get well quality sleep. sleep is very important factor for muscle growth , you should sleep at least 8 to 10 hours (depending on each bodytype).You can get set as you feel comfortable with.
9. Eat protein rich foods first. Eat your protein stack first before consuming any other vegies , carbs etc.
10. Don't smoke.  Smokers often weight less than non smokers , just quitting smoke you tend to grow faster with maximum results 
11. Bonus point. In your workout try to lift heavy with minimum reps and do not skip these 4 important exercises.

• Bench press
• Squarts
• Dead lifts
•  Barbel shoulder press

Advice. Stay more  with barbel rod instead of free weights.