Overview
Weight gain is a common problem for most peoples. Some people can gain weight but when they gain weight they look very bad because their weight is not in good Physic. They have extra weight in their Belly. That's why they look so bad. This article is for you If you want to gain balanced weight. Here You will learn how to gain good body weight.
- Psychologically Weight Gain mind set.
- Ideal weight for men and women.
- How to gain weight.
- Weight gain diet plan without of supplements.
- How to gain healthy weight?
Introduction
Now in a modern times everyone want to get a lean and muscular body shape because everyone become Model on social media. But some people don't know how can get weight with muscular body. You will learn in this article, How to get lean body weight?
After reading this article, I am sure that you will be able to gain weight according to your body Composition. I will guide you like a begginners. Even that I will set your mind psychologically for weight gain.
Psychologically Weight Gain Mind Set
If you want to gain weight, first of all you need to motivate your self because without of motivation many peoples give up their purpose. If you want to motivate your self about gaining weight then I suggest you some self motivation techniques.
Think about your current personality If your current body weight is 40 kg with a height of 5 feet 6 inches. Obviously you will feel uncomfortable due to low weight. You will lose your confidence with less weight. Your personality will look bad.
If you Imagine your current weight is 65 kg with a height of 5 feet 6 inches. Obviously you will feel uncomfortable and confident. because it is ideal weight for your height. when you go in front of the mirror with your ideal weight, you will see yourself as a hero. Now if you want to make your personality like a hero then read complete this article. You will find complete knowledge in single article.
You can easily find here, your ideal body weight according to your height. Find your ideal body weight and mention in Comments. We will help you gain weight. Our team will guide properly. This is a great opportunity for you that our team is providing you for free.
If anyone wants to lose weight.
Ideal Weight For Men
Height Weigh
5'0'' feet 43.1 - 53 kg 152 cm 95 - 117 Lbs
5'1'' feet 45.8 - 55.8 kg
155 cm. 101 - 123 Lbs
5'2'' feet 48.1 - 58.9 kg
157 cm 106 - 130 Lbs
5'3'' feet 50.8 - 61.6 kg 160 cm 112 - 136 Lbs
5'4'' feet 53 - 64.8 kg
163 cm 117 - 143 Lbs
5'5'' feet 55.3 - 68 kg
165 cm 122 - 150 Lbs
5'6'' feet 58 - 70.7 kg
168 cm 128 - 156 Lbs
5'7'' feet 60.3 - 73.9 kg
170 cm 133 - 163 Lbs
5' 8'' feet 63 - 76.6 kg
173 cm 139 - 169 Lbs
5'9'' feet 65 - 79.8 kg
175 cm 144 - 176 Lbs
5'10'' feet 67.6 - 83 kg
178 cm 149 - 183 Lbs
5'11'' feet 70.3 - 85.7 kg
180 cm 155 - 189 Lbs
6'0'' feet 72.6 - 78.9 kg
183 cm 160 - 196 Lbs
6'1'' feet 75.3 - 91.1 kg
185 cm 166 - 202 Lbs
6'2'' feet 77.5 - 94.8 kg
188 cm 171 - 209 Lbs
6'3'' feet 79.8 - 94.8 kg
191 cm 176 - 216 Lbs
6'4'' feet 82.5 - 100.6 kg
193 cm 182 - 222 Lbs
Ideal Weight For Women
Height Weight
4'7'' feet 30.5 - 37.6 kg
140 cm 68 - 83 Lbs
4'8" feet 32.6 - 39.9 kg
142 cm 72 - 88 Lbs
4'9" feet 34.9 - 42.6 kg
145 cm 77 - 94 Lbs
4'10" feet 36.4 - 44.9 kg
147 cm 81 - 99 Lbs
4'11" feet 39 - 47.6 kg
150 cm 86 - 105 Lbs
5'0" feet 40.8 - 49.9 kg
152 cm 90 - 110 Lbs
5'1" feet 43.1 - 52.6 kg
155 cm 95 - 116 Lbs
5'2" feet 44.9 - 54.9 kg
157 cm 99 - 122 Lbs
5'3" feet 47.2 - 57.6 kg
160 cm 104 - 147 Lbs
5'4" feet 49 - 59.9 kg
163 cm 108 - 132 Lbs
5'5" feet 51.2 - 62.6 kg
165 cm 113 - 138 Lbs
5' 6" feet 53 - 64.8 kg
168 cm 117 - 143 Lbs
5'7" feet 55.3 - 67.6 kg
170 cm 122 - 149 Lbs 5'8" feet 57.1 - 69.8 Kg 173 cm 126 - 154 Lbs
5'9" feet 59.4 - 72.6 kg
175 cm 131 - 160 Lbs
5'10" feet 61.2 - 74.4 kg
178 cm 135 - 165 Lbs
5'11" feet 63.5 - 73.5 kg
180 cm 140 - 171 Lbs
6'0" feet 65.8 - 75.8 kg
183 cm 144 - 177 Lbs
6'1" feet 68 - 78.1 kg
185 cm 150 - 183 Lbs
6'2" feet 70.3 - 80.4 kg
188 cm 155 - 189 Lbs
6'3" feet 72.5 - 82. 7 kg
191 cm 161 - 195 Lbs
How To Gain Weight
If you wants to gain weight, calculate the calories you consume in a day. Daily consumption of calories depends on your metabolism as well as Physical activities. The recommended daily calories are 2000 calories for women and 2500 for men.
Weight gain is a simple process that requires you discipline in your eating habits. If you eat unhealthy food like junk food, your weight will be as unhealthy as belly fat. Junk food can damage your stomach and slow down your metabolism. If your metabolism slow down due to junk food then you will get unhealthy weight with even healthy diet. Regular workout can fast your metabolism. If you have slow metabolism do core workout it helps to Boosts your metabolism.
Remember weight gain is a simple process. If you intake more calories, you will gain weight. If you burn 2500 calories a day and you eat 4500 calories a day, you can easily gain 2 to 3 kg weight in a week.
If you burn 2000 calories a day and you eat 4500 calories a day, you can easily gain 3 to 4 kg weight in a week. I am giving you healthy diet plan with 4500 plus calories. If you follow this diet plan, I am sure you can achieve ideal weight within a week.
Weight Gain Diet Plan Without Supplements
I) Healthy Breakfast
1) A Glass of milk 250ml = 110 Calories
2) 2 egg omelette = 200 Calories
3) 7 date Palm = 280 Calories
4) 2 chapatis of 200 grams = 600 Cal
Total Calories in breakfast:
110+200+280+600= 1190 Calories
II) Mid morning
1)Banana and peanuts Shake
Recipe
6 bananas+ Peanuts 50 grams + 500ml Milk + One spoon sugar
Grind this recipe for 2 minutes.
Calories In Mid Morning:
Mike 500ml = 220 Calories
1 Banana =90×6= 540 calories
Peanuts 50 grams= 283 Calories
1 Spoon sugar 9 grams= 36 Calories
Total
220+540+283+36= 1079 Calories
III) Lunch
1) A chapati of 100 grams
2) yogurt 250 grams + One spoon
Calories In Lunch:
One chapati = 300 Calories
Yoghurt 250 grams = 147 Calories
One Spoon sugar 9 grams = 36 Cal
Total Calories in Lucnh:
300+147+36= 483 Calories
IV) Mid Afternoon
Boil Rise 150 grams With green chutney.
Rise 150 grams = 180 Calories
V) Evening
Shake
3 Banana+7 Date Palm+Cashew 50 grams+Milk 500ml
Grind this recipe for 2 minutes.
Total Calories in Evening:
1 Banana = 90×6= 540 Calories
1 Date Palm = 20×7= 140 Calories
Cashew 50 grams = 276 Calories
Milk 500ml = 220
Total:
540+140+276+220= 1176 Calories
VI) Dinner
1)One Chapati of 100 grams
2) 200 grams chicken
Calories in Dinner:
One chapati of 100 grams= 300 Cal
200 grams chicken = 480 Cal
Total:
300+480= 780 Calories.
VI) Good Night
250ml Milk
250ml milk = 110 Calories.
Total Calories in Whole Day
Healthy Breakfast = 1190 Calories
Mid Morning = 1079 Calories Lucnh = 483 Calories
Mid Afternoon = 180 Calories
Evening = 1176 Calories
Dinner = 480 Calories
Good Night = 110 Calories
Total Calories = 4698 Calories
How to gain healthy Weight
If you want to gain healthy weight, improve your eating habits, avoid junk food and exercise regularly. If you can't hard exercise, you need to warm-up regularly. If you can't Warm-up, you need to Morning Walk regularly. If you can't Walk, you need to contact the Doctor or physiotherapist.
Exercises help to gain healthy weight. Healthy weight makes your personality beautiful and attractive.
Eat healthy leave healthy.
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