If you want to gain weight, then exercise is an extremely beneficial way to do it. Though it seems counterintuitive, exercise can help you increase your muscle mass in a healthy way, instead of resorting to unnatural pills and other weight gain methods that are harmful to your wellness. So what exercises can give you a body boost?
Firstly, weight lifting is great way to increase your weight, especially if you mix up your activities with exercises like squats, bench presses, chin ups and bent over rows. These different exercises help to focus your muscle building, but for your overall wellbeing it’s also important to focus on ways to increase your body’s strength. A fitness professional will be able to show you how to increase your strength, which, it turn, will increase your body size.
However, if you really want to build up a bulk, then light weights aren’t going to do it. Heavy weights help you to gain weight more quickly, and encourage fitter, bigger muscles rather than lean ones. Remember to be careful when you’re using heavy weights, and not to exceed the level of weight that your body can handle. Pushing yourself will only injure your muscles, and thwart their growth. Again, consulting an expert will give you the best chance of stimulating your muscle fibres with heavy weights, which enables more muscle growth.
When it comes to your upper body, push ups really help to enable growth, but pull ups improve the muscles in your arms specifically, and crunches are best for shaping your abs. Exercises such as lunges and squats work best to increase your overall weight, and doing heel raises can help you to effectively build your calve muscles while standing. However, whichever method you choose, make sure you back it up with a healthy diet.
Have you considered anaerobic exercises? In aerobic exercise, you try to lose weight by walking, running, cycling etc. but anaerobic means ‘without oxygen’ and the exercises work in the opposite way; for weight gain. For an effective and healthy weight gain regime, focus on short and fast weight lifting techniques. This will help you gain weight, and break up your usual training routine.
Finally, when you are training to weight gain you must focus on the working of larger muscles groups, called your multi joints. Compound exercises such as dead lifts, pull ups, bench presses, over head presses and squats offer the best weight gain results without much hassle. However, as with all of these exercises, make sure you start off with the supervision of a professional who can teach you the right techniques to maximise your efforts and avoid injury.
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