My weight is 65. I want to gain weight 68 with muscle mass. How to achieve it
Please give advice .I do weight exercise 4 times a week with 1 times yoga but still it not workable
Answers (7)
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Hello,
As you are exercising & your goal is to gain lean muscle mass, monitoring your food intake along with exercise is very crucial. High protein foods are very important for gaining muscle, but right balance of complex carbohydrates & healthy fats is also essential.
Muscle gain or building muscles takes time and requires a lot of customized approaches.
A personalized diet session is highly recommended for you as it takes into consideration your routine, lifestyle, sleep, stress, workout details, height, weight, medical conditions if any. This helps in identifying the gap areas and correcting them accordingly.
As a start follow the guidelines below -
1. Have nutritious balanced meals & never skip meals
2. Protein intake should be adequate incorporate protein rich foods such as dals, sprouts, low fat milk & milk products, tofu, non-veg in every meal
3. Incorporate adequate complex carbohydrates in the form of whole grains and cereals.
4. Healthy fats in the form of nuts & seeds should be incorporated
5. Keep yourself well hydrated
6. Most importantly never workout on an empty stomach have good carbs such as fruit, potato, sweet potato, etc
7. Post exercise protein is important as muscles are most receptive
8. Avoid junk food, refined flour, processed & packaged food
9. Continue with the exercise regularly
Next Steps
For further details or to book an appointment contact us through Practo. Also, do visit our website www.balcalnutrefy.com for client reviews
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Take milk milk products ghee butter,wheyprotein everyday.
Include cereals pulses,sprouts,wholegram in ur food. Dry fruits are also good as almonds,walnuts,figs,raisins,are good.
Plenty of vegetables,fresh fruits,everyday is useful.
Exercise,yoga,gym,sports are also very effective.
Medicines like Kushmanda rasayana /,Ashwagandha rasayana two tsf twice a day are good for muscle building.
Take direct consultation through my practo account we are giving discount also - I need your complete information like , age, height, weight, medical history, food allergy, likes - dislikes, are veg or nonveg. Then I can guide you further.
Hi,
You add little more protein rich in your diet, like soyabean, cashew, almond, sprouts, dahi/ yoghurt etc. You must be sure that protein rich food should be present in three major meal in a day. Increase exercise 5-6 times in a week, because more you exercise more your fat mass will burn and muscle mass will develop. Please don't skip breakfast.
Next Steps
You can consult with me through this practo app for further discussion.
Health Tips
Do weight bearing or high intensity exercise which will help to make prominent of your muscle mass.
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
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