Easy Weight Gain At Home: Diet Plan And Effective Exercises

Starting a journey towards healthy weight gain can be just as challenging as weight loss. People have different reasons for gaining weight - some want to build muscle, while others want to overcome health issues or achieve a more robust physique. 

Unfortunately, the world often focuses on weight loss, leaving many struggling to gain weight. But don't worry, there are effective exercises that you can do from the comfort of your home to help you start your weight gain journey. 

Here, we will provide practical strategies and nutrition tips to help you achieve your goals. So, read on to know the tips for weight gain at home!

Table Of Contents

1. Best Home Diet For Weight Gain At Home

2. 6 Effective Exercises For Weight Gain At Home

3. Nutrition Tips For Weight Gain At Home

4. Advantages Of Gaining a Healthy Weight Home

5. The Final Say

6. FAQs

7. References

Best Home Diet For Weight Gain At Home

The best thing for gaining weight is to follow a healthy diet. This is a sample diet plan for weight gain at home. Including this in your routine can help with weight gain without gym.

1. Weight Gain Diet Plan (Sample 1)

Also Read: 7 Best Indian Superfoods For Weight Gain With Meal Plan & Tips! 

2. Weight Gain Diet Plan (Sample 2)

Also Read: Weight Gain For Pre-Wedding: Tips And Diet Plan

6 Effective Exercises For Weight Gain At Home

Some of the most effective exercise for weight gain at home include the following:

1. Pull-Ups

If you're looking to gain muscle, pull-ups are a great exercise to try. They can really help sculpt your shoulders and arms.

How To Do It?

• Firmly grip the pull-up bar.

• Lift yourself until your chin is above the pull-up bar.

• Lower slowly yourself until your arms are fully extended.

• Repeat the movement.

  
  

Also Read: How To Do A Pull-Up Exercise? Know Best Pull Up Exercise For Chest! 

2. Push-Ups

You can also try push-ups to gain weight at home. It is easy to do and can help to strengthen the upper body. 

How To Do It?

• To perform this exercise, start by lying down on the ground or floor with your face facing downwards. 

• Spread your hands on the floor wider than your shoulders. Push yourself towards the ground by completely extending your arms. 

• Slowly lower yourself towards the ground until your chest meets the surface. 

• Repeat this movement and then return to the starting position.

3. Squats

If you want to gain muscle at home, then you should add squats to your list. It works excellent for building and strengthening the lower body.

How To Do It?

To perform this exercise, follow the steps below:

• Stand with your feet shoulder-width apart.

• Bend your knees and lower yourself down into a chair-like position.

• Reach down as far as you can go.

• Return to the starting position.

• Repeat the exercise.

4. Bench Dips

These are effective for building your triceps, chest area, and front shoulders will benefit from this exercise.

How To Do It?

To perform this exercise, follow the steps below:

• Find an elevated platform, such as a bench.

• Grasp the bench with your palms facing down and fingertips pointing down.

• Make sure your legs are perpendicular to your torso and bent at the waist.

• Lower your buttocks by bending your elbows to a 90-degree angle while pushing yourself down.

• Extend your arms and lift your body back to the starting position.

• Repeat these steps.

5. Crunches

Another good option to gain weight at home is to include crunches in your workout plan. These work effectively for the core area. 

How To Do It?

• To perform this exercise, lie on your back. 

• Next, place your hands behind your head and gently bend your knees. 

• As you inhale and exhale, contract your abdominal muscles to lift your body. 

• Inhale once again and then slowly return to your starting position. 

• Repeat the process as many times as you desire.

6. Lunges

Doing lunges is another good way to gain weight at home. You don't need anything special equipment for it.  It helps build up the muscles of your thighs and hips.

How To Do It?

• Stand up straight.

• Step forward and lower your torso until your thigh is parallel to the ground.

• Ensure that your leg forms a 90-degree angle.

• Stand up to return to the starting position.

• Repeat the same steps with your opposite leg.

• Keep repeating the exercise. 

Nutrition Tips For Weight Gain At Home

Adding nutrient-rich foods into your diet is the best way to gain weight at home. Here are the things that should be included in your meal:

Also Read: 7 Ways To Break The Cycle Of Weight Gain & Stress

Advantages Of Gaining a Healthy Weight

The potential advantages of gaining weight include the following:

• Improved Energy Levels: To increase energy levels and stamina, Gaining a healthy weight often involves a balanced diet that provides the necessary nutrients.
  
  

• Enhanced Muscle Mass: Improved strength, endurance, and overall physical fitness result from healthy weight gain, which typically includes muscle development.
  
  

• Better Metabolic Health: Improved insulin sensitivity and blood sugar control are the by-products of healthy weight gain, boosting the metabolic rate.
  
  

• Enhanced Immune Function: Maintaining a healthy weight supports a well-functioning immune system to reduce the risk of illness and promote overall health.

• Positive Body Image: To improve confidence, positive body image, and increased self-esteem, gaining healthy weight is necessary.
  
  

• Improved Bone Health: Healthy weight gain can contribute to better bone density, reducing the risk of osteoporosis. Weight-bearing exercises and a well-balanced diet that support the bone from any injuries.
  
  

• Hormonal Balance: Plays a role in reproductive health and overall well-being. So, adequate body weight is crucial for maintaining hormonal balance. 

The Final Say

Building a healthier version of yourself takes time and effort. Patience and consistency are key to long-term success. If you want to gain weight from the comfort of your home, it is important to take a holistic approach. This means changing your diet, exercise routine, and overall lifestyle. 

But do not worry, with dedication and a few practical tips, you can achieve your goals in a sustainable and nourishing way. So keep at it, and remember that building a stronger body is within reach!

FAQs

1. How much sleep is important for weight gain?

Yes, sleep is important for weight gain because less sleep can cause stress, and appetite can be suppressed, leading to no weight gain if you do not have good-quality sleep.

2. Can a person with a fast metabolism gain weight?

Having calorie-dense food and increasing portion sizes can help people with a fast metabolism gain weight.

3. Is cardio important for weight gain?

It is better to limit cardio as it can burn more calories, so strength training is recommended for weight gain.

4. How often should I eat meals in a day?

5-6 mixed meals, including 3 big and 3 small, are recommended daily to gain weight.

5. How to gain weight fast in 1 week?

If you want to gain weight in a week, you must be consistent with your nutrition and fitness. Doing regular strength training workouts and eating nutritious foods can help increase your weight.

6. Which weight gainer shakes give the best results?

To achieve targeted weight gain results, you can try these shakes:

• Banana nut butter shake

• Chocolate shake

• Oatmeal shake

  
  

7. How can I gain 10 kg weight at home?

To gain 10 kg weight at home, focus on a calorie surplus by eating nutrient-dense, high-calorie foods like nuts, avocados, and lean proteins. Include strength training exercises at home to build muscle mass and enhance overall weight gain.

8. How can a skinny girl gain weight?

If you as a skinny girl wish to gain weight, then you have to prioritise a balanced diet with increased calorie intake, incorporating healthy fats, proteins, and carbohydrates. Also, engage in regular strength training exercises to promote muscle growth and overall weight gain.

References

• Underweight? See how to add pounds healthfully - Mayo Clinic   

• How to Gain Weight: 15 Steps (with Pictures) - wikiHow 

• How Can I Gain Weight Without Exercise? | livestrong

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