We know that being active is a great way to keep our body healthy. But do you know that it can also improve your overall well-being and quality of life
I started physical activities workout 2 years ago first 2 month i don’t get any results but i never give up and after 7 month my body physique was so good i feel better with that body and feel energetic healthy. I will let you know how you can gain weight loose weight or to be fit.
How to gain weight and muscles :
Don’t drink water before meals. This can fill your stomach and make it harder to get in enough calories.
Eat more often. …
Drink milk. …
Try weight gainer shakes. …
Use bigger plates. …
Add cream to your coffee. …
Get quality sleep.
Take carbs protein before workout and kift heavy focus and take your post workout meal after 2 hours and sleep 8 hours must….
You can’t also take protein carbs from natural item like banana chiken breast etc
Protein sourse
Eggs..
Chiken breast
Peanuts nuts etc
Milk
Beap mutton
Carbohydrates source
Banana
Bread
Oats
Rice etc
Eat a high protein breakfast. …
Avoid sugary drinks and fruit juice. …
Drink water before meals. …
Choose weight-loss-friendly foods. …
Eat soluble fiber. …
Drink coffee or tea. …
Base your diet on whole foods. …
Eat slowly.
Drink more water before lunch dinner.
Do 10 thousands walk steps daily
And Take carbs protein before workout and kift heavy focus and take your post workout meal after 2 hours and sleep 8 hours must….
Day 1 to day 6 full body workout
Next week…
Monday :xhest, Triceps and shoulders workout
Tuesday :biceps and back workout
Wednesday :abbs and legs workout
And repeat it whole week rest day Sunday only.
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1). Lost Fat:
-For losing fat, we want to be in a 20-25% deficit of our maintenance calories, yet we need a moderately high amount of protein in order to keep our lean muscle mass, moderate to lower carbs to fuel the workouts and minimal hormonal balance in fats
2). Maintain:
-To maintain, again a sufficient amount of protein to keep our muscle, a moderate amount of carbs to fuel our workouts, and let's benefit a little more from our hormones in the fat macro, if anything you may be in a slight surplus and would actually put on lean body muscle mass over time.
3). Lean Bulk:
-Everyone favorite, we get to eat! Yeah, buddy! OK so to grow we have to be in a slight surplus, enough to grow but not put on fat, we don’t need as much protein at this stage though as our calories intake will take care of that in its own with high carbohydrate to fuel our workouts and more than enough fat to take the pounding on our joints.
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