How To Gain Weight??

                  Expert guidance of exercise routine and nutrition diets planning is the best way to gain weight. G ganging weight can be equally difficult as losing weight.

It is unhealthy to have a low body weight. People with low body weight have weak immune system with a tendency to catch several infectious diseases. Being underweight can lead to various complications like heart disease, blood vessels disease and increased risk of osteoporosis.

We all have one friend who seems to defy all laws of calories and weight gain. You see the one take in twice of what you take in but they never seem to gain an ounce. Is it just luck or something with hormones or some technique of weight maintenance secret?

 According to WHO

“Research shows that skinny people simply don't think about food the same way as--well, the rest of us. "Thin people have a relaxed relationship with food," explains David L. Katz, MD, an associate professor adjunct in public health at Yale University.” 

Times of India

 someone who is skinny as a stick and does not shy away from food. Most of us are envious that they never put on weight, but they too wish to have a lean well toned, even curvy or muscular look. 

People may be underweight due to various reasons 

Inadequate feeding habits, prolonged meal time gaps, poor selection of foods, increased physical activity without increasing the food intake can lead to energy deficit, are a few of the major reasons for being underweight. Other reasons can be due to prolonged illness, diseases such as tuberculosis, cancer, hormonal imbalances (hyperthyroidism) and eating disorders such as anorexia nervosa or bulimia. 

How to gain weight

 Lift weights for lean mass 

If you haven't figured it out already, you're going to be doing some heavy lifting in order to put on lean mass. The foundation of your routine should be the big compound lifts: Squats, deadlifts, presses (bench and overhead), pull-ups, rows, dips, snatches, power cleans, clean and jerks. These engage multiple muscles while triggering your hormonal response systems. 

 Eat less 

If you eat in between meals, cut it out. They say you should eat three large meals or five to six small meals in a day. Eating less is more. Choose food with nutritional calories and increase intake of starchy foods like potatoes. Remember, the more junk food you eat, the more you deprive your body of healthy nutrients. A thin person who gorges on junk food will suffer the same unhealthy consequences as an obese person with poor eating habits. .

 Eat healthy fats 

Eat plenty of healthy fats. Eat your egg yolks, meat with animal fat, coconut oil, and other healthy fats. Increase caloric intake - of the healthy kind ofcourse. So those bananas count well here.

 Increase protein intake 

Never let your protein intake go lower than 1g/lb of body weight when you are aiming to add long-term muscle. It's the building block of muscle, and your body is going to be starving for it. 

 Oats: A bowl of oatmeal is the perfect nutritious breakfast. It is high in fiber, and it also provides the body with vital nutrients. 

Yogurt: The healthy fruit-flavored, fatless yogurt can give you as much as 118 calories. Include it in your daily diet for quick weight gain. 

SOME OF THE YOGA POSTURE TO GAIN WEIGHT OR GOOD PHYSIQUE

*Good physique (ideal body weight)

One of the best ways to gain weight fast is yoga as it addresses the underlying factors of the problem like stress, poor metabolism, inadequate digestion, blood circulation, lack of appetite.

• ·        Surya namaskar (sun salutation)
• 
  
• ·        Dhanur asana (bow pose)
• 
• ·        Dhakr asana (wheel pose)
• 
• ·        Hal asana (plough pose)
• 

·        Bhujangasana (Cobra Pose) 

 

·        Sarvangasana (Shoulder Stand Pose)

 

·        Pavanamuktasana (Wind-Relieving Pose) 

 

·        Savasana (Corpse Pose)

Yoga philosophy supports the concept of ideal body weight. Yoga practice will regulate your metabolism to provide ideal body weight.

Although, yoga as such cannot help you to gain weight but can regulate your metabolism if it is too fast. Also yoga can help you to improve your strength and posture. One option is to gain weight by eating more calories and reducing your activity levels (sedentary lifestyle). Better option is to aim for weight gain in a healthy way by doing regular exercise well and eating high calorie nutritious diet.

Do regular yoga to reduce stress levels. Sleep more than 7-8 hours per night. If you do not find time to eat properly or adequate relaxation, slow down your life.
 

* do not force yourself with hard posture, which you feel you can do, do that regularly, it would be best if you to consult with professional, yoga teacher. this is  just information and little guidance, and hope for better health. better health and better mind always help to be stronger then than other*

Eating for weight gain:

·         Eat more often, take short meals every 2 hours or so.

·         Best way to consume extra calories is to eat more fats.

·         Eat nutrient rich foods like nuts, dairy products, enough of protein, fruits, dry fruits

• Include dairy products like whole milk, butter, cream, ghee(clarified butter) or cheese
• Increase carbohydrates intake from whatever source you love to eat.
• Eat plenty of fruits especially bananas and mangoes.
• Drink fresh fruit juices, shakes.

Vegetarian Foods with High in Calories

Nuts & Seeds (Macadamia Nuts)	Calories 100g 718 calories
Nut & Seed Butters (Peanut Butter)	Calories 100g 590 calories
Chocolate (Dark 70-85% Cacao)	Calories 100g 598 calories
Dried Fruit & Fruit Juices (Prunes)	Calories 100g 339 calories
Avocados	Calories 100g 160 calories
Whole Grains (Wholewheat Pasta, Cooked)	Calories 100g 124 calories
Milk, Dairy	Calories 100g 452 calories

best of luck be positive and feel being blessed  and have a good diet plan. i personally suggest you to take professional guidance in exercise, yoga or diet. 

all the information is bought from different source from internet, some sources are given below.

thank you!

:) keep smiling 

(please suggest me how can i improve in my blog so that we both can be benefited)

next topic will be PILES 

http://www.yoga-for-beginners-a-practical-guide.com/gaining-weight-through-yoga.html

http://timesofindia.indiatimes.com/20-ways-to-gain-weight-fast/articleshow/17398991.cms

http://www.who.int/nutrition/challenges/en/

http://timesofindia.indiatimes.com/20-ways-to-gain-weight-fast/articleshow/17398991.cms

http://www.woyoso.org/Underweight.html

http://www.myyog.com/art-of-living/137-lessons/311-Liquid-Diet-and-Good-Health.html
http://www.healthaliciousness.com/articles/highest-calorie-foods.php