HOW TO GAIN WEIGHT QUICKLY

Gaining weight is always a major problem among skinny people.if you're under the weight that means there is a lack of nutrition in your body and this article will definitely help you in gaining weight in a short period of time.But need to workout to burn unwanted fat and look good.

HOW  TO START

You need carbs for rapid weight gain because 60% of our calories come from carbs but u also need protein to build muscles and look tough.

• Eat More And More.
• Reach for calories.
• sprinkle on additional calories.
• include supplement meals.
• lift the weight.

BREAKFAST:

• 2 Eggs Omelette
• 1 apple
• 2 banana
• 1/2 kg milk

NOTE-  

Always mix endura mass in your drinks to gain weight quickly you need to drink Endura mass 3 times in a day.

LUNCH :

Lunch also will be a mixup of protein and carbs ratio:

• 3-4  chapati (1chapati =110 calories)
• Fish or chicken or paneer amount  must contain 30gram protein.
• 1.5 cup rice

EVENING:

1 hour before workout drink banana shake mix with ENDURA MASS+3BANANA & 2-gram CREATINE.

POST WORKOUT DRINKS:

• mix creatine in your shake 3gram of creatine every day will help you to store water in your body, gain weight faster.

DINNER:

• 3 Chapati 
• 5 Eggs
•  1.5cup rice
• a bowl of pulse
• salad

LATE NIGHT:

 After Dinner your can eat bananas and endure shake and eat bananas after drinking endura.

 I Gain 10 kg of weight in 6 months following the same diet.

Diet Plan For Beginners

First of all, I'm going to tell you that don't go on diet, cause most of the diets are not based on sounds nutritional principal.
This diet plan is for those who wants to gain weight without fat when we talk about the Indian diet plan, it means all its root attach to our dear nation.

Essential Tips Tor All The beginners

1. Balanced Died: 

if you're in bodybuilding and lifting good weights u need balanced diet carbs are the main source of our energy during the workout we need carbs.

Carbs.

at least 50-60 % of our total calory intake comes from the carb's food. intake carbs from whole grain, wheat, brown rice, oats, jaw.

protein

if you are new bodybuilding you need a greater protein intake at least 20-30% of our calories come from the protein intake.

BEST PROTEIN SOURCE FOODS:

1. chicken
2. eggs
3. fish
4. paneer
5. milk products
6. mutton

VITAMINS:

protein is necessary for muscle gain but doesn't forget about the micronutrition of our food that is equally necessary, vitamin E, B, C are important micro Nutrients that are necessary for the bodybuilding.

2 SLEEPING: 

sleeping is as important as the workout .In your busy life schedule we forget to get enough sleep that our tired cell able to repair.we all need 8 hrs of sleep so our body will pair our tissue if u not there will be fall in our stamina laziness, less focus.

DRINK LOT OF WATER:

water is the most essential part of bodybuilding.more u drink better you get. more hydration affects stamina and increases your muscle's capacity of the workout. 

Biceps Workout for Beginner

People Don’t love training biceps I’m betting you do. After all, questions on how to properly train biceps are some of the most interesting questions So, today, I’m going to show you one of my all-time favorite biceps bodybuilding workouts. 

Workout frequency: 2 days on, 1 day off, 1 day on, 1 day off

This means I workout for four days in a week, I workout for two days followed by one day of rest. Then, I workout another day followed by another day off. Then I repeat.
Never train weights more than two days in a row because we can gain muscle faster if we have enough time to recuperate. You don't need to train more  (If you’re not making steady gains with your program try adding a few extra rest days each week. You may actually gain more by training less!)

How my workout schedule looks:

Day #1: Chest/Shoulders/Triceps

Day #2: Back/Biceps/Abs

Day #3: Rest Day

Day #4: Quads/Hamstrings/calves

Day #5: Rest Day

Then repeat

 If you want to take off the weekend from weight training (and many people do) then try 2 days on, 1 day off, 2 days on, 2 days off. Then repeat. This way you’ll have Wednesday along with Saturday and Sunday off each week. (The extra day of rest may be good for you!)

The following are the most effective:

• Barbell Curl. The barbell curl has been a bodybuilding staple for over a century now for good reason: it's one of the best all-around biceps builders you can do.
• E-Z Bar Biceps Curl.
• Alternating Dumbbell Curl.
• Hammer Dumbbell Curl.
• contraction curl
• Chin-Up.

Barbell curl:

1. Push your hips back so your torso bends forward a few degrees.

 2. Powerfully extend your hips and begin the curl so the momentum
 helps you get the bar halfway up.

3. As the bar passes the sticking point, lean back a bit
(with abs still braced and knees still bent).

4. Straighten your torso as you reach the top—the
normal end position for a curl.

•    E-Z Bar Biceps Curl:

 EZ-Bar biceps curls develop size and strength of the biceps.
 EZ-Bar allows the wrist and elbows to maintain a more natural
 the position which can help alleviate pain or discomfort that can
 accompany a regular barbell.

1. Grab an EZ-Bar with an underhand grip. Make sure your hands are about six inches apart. Keep a tight posture and stand upright with your feet about shoulder-width apart.
2. Curl the bar until your biceps fully contract. Squeeze your biceps at the top of the movement, pause, and then slowly lower the bar to the starting position.

Hammer Dumbbell Curl:

1. Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.

1. The palms of the hands should be facing your torso. This will be your starting position.
2. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
3. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
4. Repeat for the recommended amount of repetitions.

• contraction curl:
  
  
  
  

• Chin-Up:

A chin-up is a weight training exercise that primarily targets the latissimus dorsi muscles in the upper back, as well as the biceps muscles in the arms. It's very similar to a pull-up, with the exception of hand position: in a chin-up, the palms face the body, while pull-ups are performed with the hands facing away. The chin-up is a notoriously difficult move, but it's certainly possible to master with training and effort.

• 

Top 5 weight Gainers

Ultimate nutrition muscles juice was the most effective gainer I had ever tried.it helps me to gain 5kg within a month it starts giving your body a perfect shape & look.

Doses:

You can take it as a pre workout and 1 hour after your workout the amount according to your body weight.in one serving of 250-gram muscles juice, it delivers 56 gram of protein and two serving is enough to gain your desired weight within a couple of months.

Body Transformation

Hello all, this is my first post on blogger and I am going to talk about my transformation from skinny to fit Until I was 19-years old, I'd always been one of the skinniest guys out there. One day, I decided to go to the gym and give it a try. In the beginning, I didn't know a lot about nutrition and bodybuilding so I was doing everything.

I wanted at the gym and slowly began gaining weight. Most of us find it difficult to gain muscle mass on our shoulders, upper chest, and arms.
I gained 15 pounds in 6months, to see muscle and part fat because of my bad Diet plan. I never had the Oporto see my abs in the past, and I never thought I could see them in the future until I became interested in nutrition. From this point on, I started researching diet & nutrition plans and
tips on the Internet, and slowly started seeing results.
Not only was I seeing results, but my entourage also did. That is one of the best feelings, and it keeps you motivated. Also, when someone asks me how I did my transformation,
I always answer the same every time: "Lifting weights and eating clean isn't a task, it's a way of living. And the best way to reach your goals is to have fun doing it!"
That's how I did it. Also, when someone tells me he has no time to exercise, I simply answer: "You just have to take the time, make it a passion.

HOW I DID IT :

My training consists mainly of lifting weights with supersets, with low rest time to get my heart rate up. This way, I not only build muscle, but I burn fat as well. Of course, I try to rotate my workouts throughout the year to shock my muscles with new exercises. 

First of all, training is important, but eating clean is far more important. This being said, I started eating 5clean meals per day to boost my metabolism. I usually get around 3000 calories a day mainly protein with carbs and good fats.

This has been a long process, with all the time and energy. I do not want to go back to my old body, and my new lifestyle makes me feel great by challenging myself the way I have never been challenged before. I always try to reach new goals. 

Also, some will think you are crazy and you deprive yourself, but not at all. love your new lifestyle, life is a sport and I enjoy it!