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Weight gain
Hi, i weigh 65 kgs and having a height of 182 cm, ie 6.2 feet. I want to build up my muscle so that i doesn't look skinny, not healthy,. I started going gym from last 15 days, can anyone tell me how could i build my muscles in a natural way within one year. Gym instructer telling go for whey protien products, but im afraid of using those products. Can anyone tell me briefly what are the steps that i need follow, Thanks in advance.
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Dr. Puneet Yadav (PT)
Physiotherapist 11 yrs exp Lucknow

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you can opt for natural soy protein. muscle building will require high protein intake. eggs, meat, soya chunks, paneer etc are also natural resources. whey protein is not a bad thing until and unless you dont workout enough to utilise those amines.
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Dr. Rupalini Sastry (PT)
Clinical Physiotherapist 12 yrs exp Bangalore Rural

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First question""why do u want to look bulked up?"" There is no need to worry about weight unless medically advised! Aim for fitness rather than weight. Fitness is considered a lot more attractive than weight.
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Dr. Vinay Kumar M (PT)
Physiotherapist 6 yrs exp Hyderabad
Our human body is categorized into 3 body types. Vaata / Pitta / Kapha . Usually vaata predominant people are skinny. In order to gain weight, you first have to decrease those factors which cause imbalance of vaata dosha ( for example too much  travelling, eating refrigerated stuff, staying in cold, lack of proper sleep, waking up late nights, spicy food, tastes like bitter ( coffee ,tea) & a stressful job all increase vaata dosha. On the other hand milk products( especially cow )  A regular self oil massage with sesame oil ( abhyanga ) is very helpful in decreasing Imbalance of Vaata Dosha. Doing self abhyanga daily with ashwagandha oil also increases muscle significantly. Protein powders like whey, soy, casein etc are hard on stomach, liver , kidneys & other organs. You might end up in trouble if you don't set your Vaata dosha & start taking supplements. Go for a full body check up to know any deficiencies & consult a good Ayurvedic practitioner. Good luck!
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Dr. Saurabh Bhalla
Occupational Therapist 6 yrs exp Delhi
It is good that you understand that it is not going to happen in a day or two , you have a perfect timeframe for it. I understand your needs but as per practo guidelines we are forbidden to provide you the natural remedies or stuff like that. Anyway Whey proteins, are actually a good source make sure that you choose the perfect variant of whey since it has a lots of them. Next you need to chose a diet which is rich in Protein and Carbohydrates and Fats. and is just over your normal appetite . and burn them as STRENGTH TRAINING / WEIGHT TRAINING (as it is called) and not ENDURANCE TRAINING / CARDIO . as during endurance training Bulk is not developed.
Next Steps
Trust Your Instructor, Don't wish for magic as it takes time, Don't cheat yourself while trainig and don't just keep on increaseing the weights unless the previous ones feel TOO EASY. And EAT LIKE YOU HAVE NEVER EATEN BEFORE
Health Tips
Avoid more CARDIO / Endurance training, DON'T OVER DO, RESPECT PAIN AND YOUR BODY'S STAMINA TO HEAL IT SELF. STAY HEALTHY
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