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Related to weight gain
I am 5'5 tall weight - 43. I have few questions to ask.
1. Two months back i started doing squats and lunges but i got pain just above my joints. The blunder mistake which i did was i didn't do warm up before doing it. Please name the best warm up exercises. And how to reduce that pain. ( squats and lunges really helped me to gain some muscle mass on my lower body so i want to continue it)
2. Today i brought 4kg dumbells(2kg each). Please name the best exercises which i can do for weight gain by using it. My arms are very very thin.(Google shows thousands of exercises so i am confused).
I am a beginner. I also suffering from 4mm left kidney stone and acidity(which caused due to anxiety) . I got a lot of taunts and comments on my for being skinny and i am done. It started giving me anxiety. Please give me best suggestions. Thanks
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To start with a simple warmup, move your toes up and down. Repeat 10times.
Now rotate your ankles clockwise and anticlockwise .repeat 10times.
Lie down flat with a bedsheet around any one of your ankle lift your leg upto 60 degrees so as to pull your your toes towards yourself and feel a stretch at the back of your leg. Hold for 5 seconds. Repeat 5 times. Repeat with other leg as well.
Do these exercises before you start your high impact exercise session.
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click http://www.meet.google.com/vbj-tyne-hjf
to learn other various exercises .
monday to friday 10.30 to 11.30 am.
or call me through practo app for video consultation.
i am running regular live online fitness classes .
Health Tips
better get a exercise plan appropriate to your age, medical conditions and BMI planned by a physiotherapist rather than blindly following general exercises from the internet which can be unsafe for you .
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Healthy and balanced diet will help you to gain weight in the right way.
Your food should contain carbohydrates, proteins, fat, vitamins and minerals.
Before doing Squat and lunges you should do Quadriceps and Hamstring stretching exercises 2-3 times for 20-30 seconds hold for each stretch.
You should do static jogging for 2 min for warm-up.
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For further evaluation and treatment you need to consult a Physiotherapist either in person or through video call.
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Hi
Energy is needed to build muscles.So first thing u need to do is to eat,😊Means body need feul Enough protein
Recomended is 1gm of protein per pound of body weight
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Resistance training is going to work and u need to challenge urself with weights
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Start with eating healthy...protein rich food..
Then start with stretching...after stretching go for squats and lunges
U can watch my video on you tube under channel "complete wellness" for more
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Weight gain and muscle gain are two different things. Try to eat more carbohydrates for weight gain. For warm up you can do a group of dynamic stretching exercises before your lunges and squats. The pain can be due to inadequate stretching and also doing too much too soon. Go slow as your muscles are feeling first with that many repetitions. Also do legs and upper body alternate days. For upper limbs first try biceps, triceps, shoulder and forearm strengthening without weights. Once you get used to it then add weights but do repetitions only till you can tolerate.
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wishing you the very best
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
14 yrs exp
Mumbai
Drink lot of water during work out.
Do resistance training exs regularly.
Take proper Protein.
And dont forget to do warm up before exercises and cool down stretches after exercises.
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further details information consult online with practo app
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Dr. Jacob Roshan Mathew (PT)
Physiotherapist
19 yrs exp
Bangalore
With regard to weight gain, please do make sure that you have healthy weight gain and not any unhealthy version.
Here we find that people look at weight gain and associate it with prosperity. However world over the cultural norms are different, as long as people are not anorexic....
Healthy fat, protein, wholewheat, lots of greens are all good.
Now about fitness, for a good session, we need warm up, exercises that involve strengthening, stretching, agility/balance and cool down. For this *you need to have a physiotherapist consultation.
Next Steps
Fitness could be achieved with exercises, but you need a physiotherapist consultation. This is necessary as certain exercises could be too streineous and hurt you. So there needs to be supervision and a good progression plan could be tailormade to your need.
Health Tips
Also take a dietician appointment for dietary side of things
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Ms. Pooja Pandey Tripathi (PT)
Physiotherapist
20 yrs exp
Bangalore
Your food matters a lot .
https://youtu.be/xrbxwtcoyo4
These are few upper arm strengthening exercises.
In same channel u will find weight loss exercises and streches.
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