3 ways to gain weight in just 21 days

3 ways to gain weight in just 21 days

Want to gain weight and suffering from under weight so here are 3 best ways to gain weight.

If you are anxious with under weight then gain weight through these instructions.


If you want to gain weight and make your body in shape then follow these instruction for minimum 21 days and then you will see the results.

3 ways to gain weight in just 21 days:-

All kinds of ways are here to gain weight:-

1. Exercises for gain weight

Push ups:-

Simple push ups:-  

• Push ups is the best exercise for beginners and it is very easy to do and when you start for weight gain then do 4 sets of 15 push ups for starting 3 days. 

• It will help you to make a habit for doing push ups daily.

• After 3 days increase the number of push ups to gain weight fastly.

Diamond push ups:- 

• Diamond push ups is the advance push ups which is difficult to do and helps to gain weight and from 5th day you have to start doing diamond push ups.

• You have to do 4 sets of 15 diamond push ups from 5th day to 10th day along with simple push ups.

• It also helps you to make your chest in shape.

Push ups and rotate:-

• Push ups and rotate in also the advance push ups which is easy but it takes hard work and it helps to gain weight fastly and you have to it from 11th day till 21th day.

• You have to do 4 sets of 15 push ups and rotate from 11th day to 21th day along with push ups and diamond push ups.

• It also helps you to make you chest and biceps and triceps.

Pull ups:-

Pull ups is also the best exercise for gain weight and it also helps to make your biceps along with you weight gain.

You have to do minimum 4 sets of 20 pull ups and then after doing it regularly, increase your number of  pull ups per set which will help you to increase you strength.

Do all the exercise in morning, without eating any food otherwise it can make a big problem for your body.

It also make you back in shape so it is very good exercise.

Weight Lifting:-

Weight lifting is best for increase your body strength, it will help you to gain body weight and it is very difficult to do for beginners.

You can do weight lifting as much as you can and you have to do this in your comfortable zone because it is difficult for beginners.

You can lift weight that much weight which you can easily lift and do not make any pressure on your body because it can make a big problem in your back, so do it in your comfort zone.

2. Diet for weight gain

Potatoes and Yogurt:-

You have to eat boiled potatoes and mix simple yogurt in that, you should not mix anything extra like sugar etc to make it tasty.

You should eat potatoes and yogurt in the morning before eating lunch and eat it after exercise, after eating that do not do anything take rest and do not waste your energy.

It helps to gain weight because in yogurt and potatoes their is fat in large quantity.

Healthy pulses 

For weight gain cereals are very helpful and you should eat it in the morning before lunch.

In night, you should put the cereals in the cup of water and in the next morning you have to eat that raw cereals.

Cereals also full of minerals and vitamins which helps our body to be healthy.

Milk

Milk is very helpful to gain weight and milk also contains fat, calcium, protein and different types of vitamin which helps to gain weight.

You should drink milk in the night after eating food and before going to sleep.

3. Protein powder

3rd and last way to gain weight through protein powder which is very helpful to gain weight.

Because there is a huge amount of protein in protein powder which helps to gain weight and you can mix the protein powder in one glass of milk.

You can drink that in night or you can drink it in morning but after exercise and it will help you a lot.

These are the ways to gain weight and make your body in shape, it will help you a lot to gain weight, try these things.