Gaining Tactics And Whey Protien

Exercise To Gain weight .How To Bluk up muscle fast.  

Exercise can Help to lose weight and 
it can also Help to gain weight it's keep 
you fit and healthy and fit 
Regular Exercise is one of the most the
most important Step to bluk up. 
foucousing on the exercises and diet
That give you the most promising things 
that you want. 

in this article I will tell you Best exercise 
to gain weight & Diet What is best the best 
exercise to gain weight while it may seem
difficult to gain weight due to factory's like 
low appetite, busy scheduled or ectomorph 
body type, It is actually easy for you if
you follow the right Diet and work out 

The Best exercise to Gain weight 

2. squats 
3. pull-up
6.bench press
7.overhead press 
8.bench Dips


pushups are simple and help to bulid muscle it's build your arms and shoulder 
effective exercise for building strength 


A pull-up is an uper -body strength exercises it is Best exercise to gain 


squats increase the strength and size 
of the Lower body muscles as
well as developing core strength 
This exerices help to build muscle


Lunges are Amazing for toning your 
legs and for warning up before playing 
any kind such as athletic sports 
lunges work on the buttock muscles. 

Dead lift. 

dead lift is a Great exercise for core 
muscles,hamstrings ,and glute 
muscle its boost your engery its 
gain muscles fast. 

Bench Dips 

bench dips strength  muscles I'n your 
triceps shoulder chest bench dips 
is very easy exercise this exercise help 
to build muscles fast 

Bench press 

bench press is an weight gain exercise 
bench press work on your tricpe shoulder 
and your chest muscles 

overhead press

The overhead press is full body compound exercise the overhead press is one of the best exercise to build strong muscular help shoulder with big arms

summary if you want to to gain a weight fast you need more calories in your Diet Aim for 300-500 calories per day. 

The best 18 healthy food to gain a weight fast

1. Homemade protein smoothies shake
can be high nutrition and quick weight 
gain fat. 

2.Milk milk provides a good balance of protein carbs and fat and it is a good source of calcium as well as other vitamins and minerals milk has been used as a weight gainer

3.Rice rice is a great source of carbs that are easy to consume and digest its help you to gain a weight fast

4.Nuts nuts are a prefect for weight gain just one small handful of Almonds contain over 7 gram of protein and 18 grams of healthy fats nuts are delicious High calories treats. 

5.Red meats
 Red meat is a good source for  muscle building it will help you gain muscle it content leucine  and amino acid that help stimulate muscle protein synthesis meet a great source of protein meet provide more calories which can help you gain a weight 

it is very Help full for gaining wait it's have lots of carbs and fiber. 

7. Salmon and oil fish
Salman and oil fish are excellent source of protein important and healthy fats salomn and other oily fish are greatest source of increase healthy Omega 3 fats they also provide high quality protein to help you build muscle

8. Protein supplements
Protein supplement are simply and best affordable addition to your diet to help you increase your weight an IT build your muscle it's make you healthy 

9.Dired fruit 
Dried fruit is a high calorie snack that also provide antioxidant and micro nutrients they have a very high sugar content or not idle for a weight loss diet
Is packed with calories healthy fibre it is easy way to add nutrients and calories to your diet

10. Wall grain bread
Whole grain bread a good carbs source to help you gain a weight whole grain bread can be e easily affected to your body to gain a weight fast with a good protein source.

Avocados are loaded with the healthy fat 
Avocados provide around 322 calories 
29 gram of fat 17 gram of fiber (28)

12  Healthy cereals 
Healthy cereals its have excellent source of carbs, calories, and nutrient 

13.Cereal Bars 
Cereal bars That  hav whole grains 
and other healthy ingredients such as 
dired fruit and nuts 

14.Dark chocolate 
High quality dark chocolate provide a tone of antioxidant and healthy benefit dark chocolate is packed with antioxidant and other nutrients along with plenty calorie to help you weight fast

Cheese is very good source of protein and rich in healthy fat add to  your diet at if you need Calories and flavour boost its help you to wait gain fast

16.Whole eggs 
Eggss  are one of the healthiest mucle building food it provide a great and 
a high protein and healthy fats
you should eat eggs daily.

Full fat yogrut is an healthy and convenient snack it as great nutrition 
profile & well balanced mix of protein 
carbs and fat. 

18. Healthy fats and oil
Simply adding a tablespoon (15ml)
of oil to sauces, saldas and during cooking can quickly add 135 calories 
 its very important to included healthy fat oil in your Diet. 

Give your body 8 hour's rest 
Reduced the stress because stress can make you unhealthy 
on Sunday massage your body 
Avoid such as smoking or drugs.

Exercise to avoid 
To gain weight you must avoid a
cardio, aerobic exercise these are ment 
to burn fat tone muscle, not bulk you up, 

DRINK water. How much water should you drink per day? 

About 15.5 Cup's (3.7 litres)  for men 
About 11.5 Cup's (2.7 litres)  for women 
its boosts skin healthy and beauty. 

Here are 4 supplements that may help you  gain muscle. 

protein is very important for muscle growth. the total amount you consume 
each day. an intake of 0.5- 0.7 g/lb
(1.4-2.0 g/kg) is recommend either from 
food or supplement) 

When we take as supplment creating content in your muscle can increase beyond normal levels it's give You 
full energy it can help and improve 
exerice performance and muscle gain. 

3.Weight Gainers 
To gain a weight consume more calories weight gainer  shake very high in carbohydrates and high in protein while adding weight gainer to your diet increase the number of calories you are eating this product can help you to gain a weight but they are not better than eating more real food

4.BETA Alanine
B Alanine is a natural occurring  beta 
amino acid. Beta -alanine is commonly 
used by mouth for improving 
and athletic performance and improve 
exercise capacity and it's bulid lean 
muscle mass, 


                                       BLOG, SUPPLMENTS


  optimum nutrition Gold standard 100%                                      whey. 

There are a lot of people who get their high from their bulging and toned muscles. If you are one of those people, then you surely don’t need to be told that good gains come from sufficient protein intake (whey protein more specifically). 

Although the right amount of this protein requirement can be obtained from the food that we sometimes consume, even that does not suffice. That is why protein powders are so popular amongst most gym-goers and bodybuilders these days.

Milk is composed of two proteins, and one of them is whey. It is considered a full protein package with low lactose content since it contains all of the nine essential amino acids required for our body.

The Optimum Nutrition Gold Standard 100% Whey is one of the prominent and beloved whey proteins amongst consumers out there. Consumers describe it as “one of the most well-made and affordable powder out there that is easily digested by the body.”

                      usage occasion first thing in morning. before. exercise After Exercise 


                    features & details 


Features & details
24 grams of whey protein per serving with whey protein isolates as the primary ingredient and just 1 gram of sugar and 1 gram of fat
5 grams of naturally occurring BCAAs and over 4 grams of glutamine and glutamic acid in each serving
Whey Protein Microfractions from Whey Protein Isolates & Ultra-Filtered Whey Protein Concentrate
Use first thing in the morning, before/after exercise or after weight training. Shelf Life:24 Months
There is no seal inside the cap,the product has a plastic shrink wrap seal around the cap (outside) for protection from contamination
On all the protein tubs you will find blue ink jet printing listing a manufacturer date, expiration date and batch code. There may be slight difference with the actual product and the images displayed
How to use: Mix 1 scoop in 6-8 fluid ounces of cold water, milk, or beverage of choice. For best results, mix up your shake 30-60 minutes after your workout, or have it as an anytime snack in your balanced, high-protein diet

whey  protein ,bcaas

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  1. que bien explicado. Tengo que eliminar los quesos y el chocolate de mi dietaa!!!! jajaj gracias