Reasons Why Am I Not Losing Weight?

Losing weight is a slow process and it doesn’t happen as quickly as you like. If you exercising regularly, check your calorie intake and not even eat junk food but still not losing weight then this article is for you. But you’re not alone or the only one in the never-ending process of hard work. Doing unsuccessful attempts to lose weight makes you frustrated. There may be some primary reasons that make your attempt unsuccessful like inadequate exercising, eating more healthy food, lack of quality sleep, etc. This article contains common mistakes or reasons that tell you why you’re not losing weight.

1. Not Getting Enough Sleep

Not getting enough sleep is one of the factors for not losing weight. According to research, people who slept four to five hours are more obese than those who slept for eight to nine hours. It makes it clear who slept properly are more healthy and energetic as improper sleep makes you hungry even if you’re not due to ghrelin hormone.

By learning to sleep well, you may have energy and a happier environment. Having proper sleep helps you to feel good mentally and physically.

2. Not Eating Enough Protein

Protein and fiber are the main two nutrients for losing weight. Consuming 20-25% of protein can boost your metabolism by 80-90% per day. It drastically reduces hunger pangs and the desire for munching. Recent studies show that people who eat high protein breakfast are more energetic throughout the day. Eating protein-rich food helps to boost metabolism and prevent weight regain.

3. Not Drinking Water Properly

Drinking water can also help to boost your weight loss journey. In a recent study people who drank water before a meal can lose 30-40% more weight. Not just one but there are multiple benefits of drinking water i.e. helps in aiding digestion, carrying nutrients and oxygen to cells. It supports normalizing blood pressure, prevents constipation, stabilizing heartbeat, and protecting tissues and organs. Keep you hydrated and protect against heatstroke.

According to the National Academies of Science, Engineering and Medicine women should drink up to 2.7 liters of fluids and for men 3.7 liters is beneficial. Always track your water intake. Try to make detox water for yourself by adding lemon, lime, mint leaves, and cucumber to your water which also shape up your tummy area.

4. Medical Condition

Due to some medical conditions, it is difficult to lose weight. Conditions that cause weight gain are PCOS, Sleep apnea, Thyroid, Diabetes, high blood pressure, and so on. Some other factors are sex differences, genes, Age-related changes, the influence of hormones, and according to your body type. If you are not losing weight even changing your regular diet and exercise then kindly tell your doctor. They saw your condition and consult you better.

5. Exercising more and eating less or vice-versa

These two factors can hinder your weight loss efforts. Eating healthier food can also stop or slow down your weight loss process. And not to forget exercise properly as exercise is a crucial element in weight loss. Start by looking at your overall weight loss performance to get a sense of how much you exercise regularly.

Experts recommend 30-90 minutes of workout per day for better weight loss. But if you exercise too hard on a daily basis then there is excess inflammation in your body. Inflammation makes you gain more weight than lose.  It is important to be consistent during your weight loss journey. “Lots of patients are overweight because they exercise a lot, thinking it will compensate for excessive and unnecessary eating,” says Taub-Dix.

So remember that your weight comes down by 70% of the diet and 30% of exercise. You can use natural supplements from Detonutrition that helps to boost your weight loss journey. As they provide natural supplements that increase metabolism and with no side effects at all.

6. Binge eater and watcher

Most people including myself are binge-watch lovers. But it’s not good as there are many negative health effects of binge-watching. These include back problems, anxiety, depression, lack of oxygen consumption, broader waistline, and lack of physical activity, and so on. And binge eating side effects are bloating, abdominal pain, nausea, sluggishness, and sleepiness as it overloads a person’s stomach with many carbs and sugar.

If you want to get back on track then go for a walk, take a nap, stay hydrated, and try yoga. Keep you full-on veggies and avoid skipping meals after binge watch and try to use an activity tracker. Activity tracker tells you that how much time you spend on binge-watch, at the gym, etc.”The number on the scale [shouldn’t be] the priority for changing your habits … but changing your habits might just change the numbers on the scale,” Taub-Dix says.

7. Not Eating Whole Foods

Consult your dietician to make an ideal weight loss diet for you which includes whole foods. Same diets never work in long term. Supplement your diet by ensuring that your food sources have whole and organic sources. Always remember to not stick on the same diet as your body no longer reacts with the same type of weight loss diet.

Eating whole foods can improve your health and regulate your appetite. Stick to the single-ingredient foods as much as possible to see weight loss in the mirror faster. Whole Foods are fruits, vegetables, lentils, nuts, seeds, whole grains, eggs, meat, fish, and legumes. Say Big No to processed food as it could ruin your weight loss.

8. Taking More Stress

Nutritionist Bonnie Taub-Dix says “When you’re stressed all the time, you may find yourself feeling too overwhelmed to think about a well-balanced meal and instead buy whatever’s convenient”. That means when you’re in stress you eat unhealthily or comfort more to feel relaxed and soothe their intense feelings. If you are doing this regularly then you are in big trouble because it could ruin your weight loss diet.

Nutritionist Bonnie Taub-Dix said that Stress can be the outcome of an unhealthy lifestyle, lack of sleep or a busy schedule. What’s she points more is that stress eaters eats more than normal eater which will give negative impact on weight as well as health. Increasing stress can decrease sleep hours, skipping workouts, feeling down, fatigued, and so on. Try to listen to music, do yoga or meditation as meditation reduces binge eating and emotional eating.

9. Low Metabolism

As you know metabolism plays an important role in weight loss. A person having high metabolism will burn more calories than having low metabolism. Signs that show you have slow metabolism are gaining weight, sugar craving, easily develop cellulite, taking more time to lose weight, etc.

According to a recent study muscle mass declines about 4% each decade from ages 25 to 50. This shows that the metabolism rate also depends on age. If you don’t preserve your muscle mass then there will be fewer chances of losing weight as lean muscle burns more calories or fat.

In order to increase metabolism rate several things need to be done that are eating the right amount of calories, try to lift weight, Exercise regularly, increase your daily movement, etc.

10. Addicted to Junk Food

Eating junk food once or twice a week can also make you fat instead of losing weight. There are several causes of eating junk food regularly. These are type-2 diabetes, loss of memory, depression, learning problems, increased obesity, inadequate growth, and development.

It’s common to have junk food once a month but eating junk food on regular basis or once in a week neglects your weight loss efforts.

According to recent research, exercise alone may not contribute to substantial weight loss without sufficient changes to the diet.

11. Eating More Calories

Eating too many calories troubles you from losing weight. If you are not losing weight, try to check the weight and calories of your meal. Use helpful resources or applications to count your calorie intake. Your weight loss seems to come to a standstill if you eat too many calories without counting it.

I know it seems difficult counting calories every day but try to use this technique every few days or months so that you know which food is more beneficial for you. According to research, people underestimate their calorie intake which makes them obese later. As it’s an important factor in weight loss that is how many calories you’re consuming versus how many you’re burning. Intermittent fasting is also a good option for losing fat.

12. Drinking Too Much Sugar And Alcohol

Enjoying sugary drinks and alcohol are full of calories or fattening things in beverages. There are many healthy beverages on the market which are also loaded with sugar. Avoiding sugary beverages is a great strategy to lose weight. Even packed fruit juices also have sugar.

But if you are planning to have a glass of drink then tries to avoid high-fat meals or snacks. Try to pick healthier or fewer calorie drinks like brut- champagne instead of extra dry champagne, vodka. Others are tequila over ice with two juices fresh lime with a dash of soda, light beer. You can have one glass of these drinks once a month if you don’t want to hinder the efforts you made a month before.

13. Using Big Plates

Adequate food portion seems miserable and less on big plates. Use 6-inch cereal bowl for breakfast cereal and an 8-10inch plate for dinner can help make you’re serving generous and adequate. You can use vegetables and salads for filling gaps on the plate.

According to short-term studies controlling portion sizes limits calorie intake and also helps you to manage weight. So try to use smaller plates now.

14. Starving For Too Long

Starving yourself for too long is not a good option for weight loss as intermittent fasting is totally a different thing. If you have been trying to gain a bit of muscle then try to maintain fat 1-2 months before start dieting again. Simply take a break for 2 months.

Starving too long can gain weight instead of losing as your body starts reserving calories. Side effects of starvation include gaining more weight, fatigue, weakness, faintness, dehydration, thyroid malfunction, hypotension, etc.

15. Eating Mindlessly

Eating mindfully promotes healthy attitude toward food, lifestyle, and body image. For learning mindful eating you should know about two things and that is emotional and physical hunger.

According to research, people with mindful eating habits are more self-esteem, less depressed, anxiety and less risk of getting eating disorders. It is also known as one of the most powerful tools for weight loss. It’s all about eating in a peaceful environment without any distraction that tells your brain that your stomach is full now.

Numerous studies show that being mindful can be beneficial for weight loss, health and reduce binge eating. Eat slowly and chew your food thoroughly and at last, some drinking water can also aid in digestion also.

16. Eating More carbohydrates

Eating more carbs and less protein makes you fat. So try to cut down carbs and those foods which are high in carbohydrates. Aim to eat a low-carb diet that can help you to lose weight and control diabetes as cake, candies and sugary drinks are high in carbs. Try to avoid high carbs foods in a low-carb diet that includes bread and grains, starchy vegetables and fruits, pasta, cereal, beer, sugar, chips, crackers, etc.

Many researchers found that a low-carb diet is more beneficial as compared to low fat diet. In a randomized trial of a low carb diet research in England found that the people who are in the low carb diet group lost 7% more body weight as compared to low-fat group.

FAQ’S

Here are some frequently asked question answers that people ask whenever they not losing weight:-

Q.1 Why is it hard for an obese person to lose weight?

Ans:- Obese or overweight people do not have that much calorie-burning capacity to exercise. It also happens due to microbiota in our guts. The only way for an obese person to sustain weight loss is to address the biological entry barrier. There are three ways to minimize barriers that are surgeries, medications, and increasing exercise capacity. Remember do not start or stop medication on your own.

Q.2 Are Fat Loss supplements are safe to consume?

Ans:- Yes, Fat Loss supplements are safe to consume if taken with the recommended dosage. Consuming more than that may affect your health or stop working for you. Remember to check out the ingredients of the supplement had. Some people get allergic to some of the ingredients. So, to avoid any reaction, use nature-derived or herbal supplements rather than those synthetic supplements that may affect your health.

Q.3 Why you are not losing weight while working out twice a day?

Ans:- During a workout you are building muscle and reducing your excess fat. Over-exercising can cause muscle breakdown which means you are losing muscle rather than building it. It also affects hormones that can elevate your blood sugar level and increase your food cravings, appetite. So, always remember not to do over-exercise.

Q.4 Does retaining water make you look fat?

Ans: – Yes, retaining water makes you look fat as water builds up in the body causes bloating, puffiness, weight fluctuation. Especially in the abdomen, legs, joints, and arms water retained. The common cause of water retention is consuming too much salt. Other reasons are not drinking enough water, eating too many carbs, exercising too much, and not getting enough sleep. Taking more electrolytes is more beneficial for you. Try to reduce sodium intake, stay hydrated, sleep properly, and monitor your carbs intake. Because of water retention, your scale may not shows you lose weight but you might lose some fat.

So, above are the main reasons that make a barrier in your weight loss journey. Always keep in mind all the above-mentioned things when you try to lose some weight. As weight loss is not an easy process. It’s all about proper exercising and dieting.

Use natural supplements to boost your weight loss journey. Detonutrition provides you herbal fat loss supplements that boost metabolism and improves stamina. Not just that it also helps in suppressing the hunger craving which means less eating and less eating means more fat loss. And YES! No side effects at all. Their supplement makes you energetic all day. Just take one capsule empty stomach in the morning and one after lunch to see fast and good results within a month. You can also visit their site to see multiple products related to weight loss, weight gain, body detox, blood purifier, and so on.

In the end, proper dedication and self-discipline help you in changing weight and your lifestyle. As not all the healthy body looks like same so, try to focus all the things that your body like. Focusing on all the things in your body helps you to improve your body image.

Tips to recover Muscle Soreness

How to Recover From Muscle Soreness

Muscle soreness is a kind of side effect of stress on muscles when you work out. It’s also known as Delayed Onset Muscle Soreness or DOMS, and it usually starts between 4-7 hours after change inactivity. There are multiple reasons for experiencing muscle soreness i.e. starting exercise for the very first time, adding a new exercise to your workout. Other Reasons are increasing the intensity of exercise, doing the same workout over and over again without taking a rest break.
Normal muscle soreness is a good sign of getting stronger. It’s because when you exercise, your muscles get stressed and fiber begins to break down. And once fibers repair themselves, they will become more strong and bigger than they were before.

Here are some ways to fix muscle soreness faster

1. Do Stretching

Light stretching is a great way to increase the range of motion and release the tightfistedness of muscles. Doing light stretching can be good, but try not to overstretch the muscle. When it feels tight can cause the muscle to come back even tighter because the body is trying to resist it.
But if you’re really in pain and decide not to get off the couch, then that’s the worst thing you do. As activity increases blood circulation throughout the body.

2. Drink water

Water also helps in recover muscle soreness. According to the American council of exercise studies, every person should drink up to 8 ounces of water after 30 minutes of workout. So keep yourself hydrated during or after the workout to prevent soreness.
According to a Sports Medicine article in 2012, when it’s a hot day and you completed a high-intensity workout then you have to rebalance your electrolytes. Electrolytes include various minerals which can be used up during muscle contraction. Having a glass of water, milk, or smoothie after your exercise program aids recovery and helps in replace electrolytes in the blood. As Dehydration causes dizziness, fatigue, muscle cramps, etc.

3. Keep Moving

Light movement on your weekend or rest days can also help in blood circulation. This will provide nutrients to repair muscles faster and remove metabolic waste products. Even short exercises will work the same for you like using stairs instead of the elevator. Aerobic activities like light walks or jog and all the little things that keep you moving are beneficial to reduce pain. The main reason behind doing light activities including swimming, cycling, and yoga is to avoid doing an intense workout that using the same muscle groups.
On an effort scale of 0-10 (10 = maximum intensity), aim for an effort level of 3 or 4, Schroeder says. This thing delivers oxygen to your sore muscles without damaging the tissues.

4. Use Workout Supplements

Many people say that we do not need supplements for muscle recovery but that’s not true. According to some recent studies, Using supplements speeds up the muscle recovery process as it reduces both muscle damage and soreness. During a high-intensity workout, your body uses so much energy which causes muscle soreness. But I know you don’t want to interrupt your workout program only because of pain.

So, to repair muscle tissues faster use pre and post-workout supplements. Consuming recovery supplements provide you with nutrients that are lost during intense exercise/ workout. But always use herbal and natural supplements instead of synthetic ones. Before purchasing any supplement, check its ingredients list to make sure. Muscle recovery supplements prevent muscle cramps, fatigue caused by exercise and strengthen tones of muscles.

5. Eat Anti-inflammatory, Antioxidants, and Protein Based Food

Consuming these three nutrient-based foods reduces swelling and pain of muscles. Try to eat a protein-rich snack or bar which is full of amino acids in your pre and post-workout routine and a protein-rich meal in the morning and before bed. You know the thing when you workout you cause tears in the tissue, and at that time our body needs protein to repair their tissues. Recent research shows that eating light antioxidants, anti-inflammatory, and protein-rich snacks before bed helps in repairing tissues and builds muscles overnight. It’s a good idea to take carbohydrates and protein immediately after exercise as it provides you glycogen which you lost before. You can take milk, yogurt, a peanut butter sandwich, almonds, or tofu chickpeas mushroom, and chicken mixed salad within one or two hours after your workout routine.
Some studies that are done in 2013 and 2017 suggest that eating watermelon and drinking cheery, pineapple, and ginger juice can reduce recovery heart rate and muscle pain. And other antioxidants food includes fish oil, turmeric, pomegranate, kale which fueled up your recovery process.

Foods to reduce Muscle Soreness

6. Get Massage

Massaging up muscles is the best and old-fashioned way to reduce muscle tightness. According to the frontier in physiology study, massage and cold therapy worked best for preventing DOMS. Light massage helps in releasing lactic acid from muscles which may speed up the recovery process after a workout. It can eliminate muscle tension, boost blood flow and lift your mood. Try Swedish massage or tender–point acupressure rather than deep-tissue massage for better recovery.
According to a 2012 and 2017 studies, post-exercise massage reduces muscle tenderness by reducing the release of compounds (cytokines) that cause inflammation in the body and promotes cell functioning. You can also use several different essential oils to quickly ease muscle tension, swelling. There are total of 18 essential oils that are best for muscle soreness treatment. This includes peppermint oil, ginger oil, lavender oil, sandalwood oil, clove oil, lemongrass oil and so on which you can use in massage, compression, and in bath time also.

7. Take Hot Therapy

If you take heat therapy immediately after a workout, it might be more effective. One study found that both moist heat and dry therapy offer more pain reduction. Moist heat therapy includes wet heating packs, warm damp towels, and a warm bath. Taking a hot Epsom salt bath offers you double benefits. Switch to cold therapy after taking a hot one.

8. Take Cold Therapy or Cold Bath

According to various studies, cold therapy or using an ice pack can induce muscle soreness same as hot therapy does. As both therapies prevent elastic tissue damage. Hogrefe says that applying an ice pack for 20-30 minutes after 30 minutes of heat therapy may be an effective regimen to reduce muscle soreness.
You can also take a cold bath which helps in reducing swelling. According to two different studies in 2010 and 2014 found that ice baths can reduce both swelling and tissue breakdown that causes Delayed Onset Muscles Soreness by constricting blood vessels. You just have to sit in the ice bathtub for around 10 to 15 minutes. And on another side, people who took ice baths for 10-15 minutes regularly after exercise reported the lowest levels of pain and muscle tightness when asked to stretch. As ice baths can reduce 20% of muscle soreness.

9. Improve your Sleep Time-Table

Not only a healthy diet, light exercises, or cold/ hot therapy can help you to get rid of muscle tightfistedness. As sleep plays a major role in reducing muscle swelling and pain. Improper sleep can leave you restless and that’s the main reason behind not getting a quick recovery even if you follow all the other steps mentioned above.
You can also take day time nap as the National Sleep Foundation found that people who sleep more than seven hours can enhance performance, reduce swelling, and had more hand-grip strength than those who sleep less than seven hours. Lack of sleep can also cause a higher level of inflammation. But if you try to sleep but due to depression or insomnia, you can’t take the proper rest. Then try herbal sleep inducer and stress reliever supplements which help in body, mind relaxation and also reduce stress and anxiety. There are multiple types of products available in the market which can reduce sleep anxiety. But try to take nature-derived products and check the ingredients list before purchase if you are allergic to some ingredients.

10. Try Foam Roller Activity

According to the frontiers of physiology study in 2019, foam rolling activity before doing a workout can improve performance. Doing stretching and other activities can help to improve flexibility. I know it may be difficult for you to do foam rolling activity when your muscles are sore. But trust me this activity works wonders for you as it reduces pain and heals tissues.
According to a 2015 study, doing 15-20 minutes of foam rolling on a high-intensity or semi-rigid foam roller immediately decreases muscle tenderness and helps in removing myofascial adhesions. Just place the roller on the floor and roll your body over it.

11. Try Tart Cherries Juice

Just like mushrooms, Tart cherry juice also contains antioxidants and an anti-inflammatory compound that reduce pain. According to a study in 2010, long-distance runners and athletes who consume tart cherry juices regularly for 8 days are reported to have less muscle pain and inflammation. But one thing of Hogrefe you can always keep in mind is that you can drink cheery juice but always be aware of the sugar content that could be present,”.

12. Compression Garments

Some people think that compression garments are just for show-off but that’s not true. According to a study in 2014, people who wore compression garments were reported to have fewer sore muscles and faster recovery. Compression garments prevent fluid build-up post-exercise, constricting your muscles and increase blood flow through the deeper blood vessels. It also removes the ache-causing enzyme in muscles i.e. creatine kinase.
On another side, a review found in 2016 of the literature in physiology and behavior that compression garments can aid in the recovery of exercise-induced muscle damage by clearing waste. And provide nutrients to the muscle’s fiber.

13. Rest your Muscles

Don’t skip your rest days because there are times when you just need one thing and that thing is rest. Good rest can help to speed up the muscle repair process and filled freshness in you. It is important to have one day off from a regular workout routine to stay fit and get fewer chances of muscle soreness. You can also take a cup of coffee if you want because moderate caffeine dosage can cut down 50% pain. But be sure to hydrate yourself with water. If you are a weight-lifter then factors like age and fitness level are important in determining that how much rest you need. Experiencing tiredness after a workout even taking rest for one or two days means you need more rest days. Take multi-mineral and post anabolic cycle support supplements if you want to increase your exercise endurance and prevents fatigue. According to a fitness expert “Remember that the second day of workout after an intense workout is always tough. That’s why she always suggests doing the light exercise the day after a heavy workout, then take off the next day.

Conclusion

Mild soreness is common and harmless but on the other hand, several muscle pains can be more dangerous. Pain that lasts more than 7 days or occurs during, immediately after the exercise means it’s not normal. Other signs are swollen limbs, joint pain or swelling, less production of urine, dark colored urine release. If you notice any of the above-mentioned signs then contact your doctor as soon as possible. Just be aware that Dark-colored urine can also be released due to vitamin supplements.

Tips for Weight Gain

Weight Gain Diet Chart – Tips and Factors for Healthy Gain

Weight gain diet is not a method or a way that will make you gain mass instantly. Basically, it is a healthy eating plan by dieticians considering all the necessary factors and elements for weight gain. If followed with consistency it can help you in increasing weight by providing your body essential nutrients. The primary goal of a weight gain diet is to provide your body a calorie surplus. It means consuming extra calories than your body burns every day by physical activities. This is why Gaining diet charts often include foods that are rich in calories, proteins, and healthy fats. Peanut Butter, Avocados, Fatty fish, etc are some of the common examples of high-calorie and nutritious food. So, if you’re being mocked by people due to your skinny body. Here’s the healthy solution. Let’s dive in.

Why you need a Weight Gain Diet?

Do you want to look fit? Or you really want to be fit? Looking fit belongs to external look only while to become really fit you should be healthy internally and externally both. It has seen that Low Body Mass makes you look thin and can cause you severe diseases like fatigue, dizziness, and osteoporosis. To avoid these troubles and to increase your body mass index, you need to take a nutritious diet that would boost mass production. It is not compulsory that only underweighted people can take a weight gain diet. You can also consume this diet if you want to be bulkier than you already are or want to participate in any bodybuilding competition. A weight gain diet is also suggested to those who are suffering from a certain medical condition and requires high- caloric foods to recover.

Reasons for Being Underweight

Have You tried everything to gain weight, but couldn’t find why you aren’t gaining much? Before opting for a solution, first, it is necessary to understand the root cause of the problem. In order to do that, you should check out the causes that usually create hurdles in weight development.

Reasons for Underweight

Body type:

If your body belongs to the Ectomorph body type then it will be difficult for you to gain weight. Ectomorphs naturally have high metabolism due to which they burn calories faster than others. Your body will burn a decent amount of calories even at rest. A calorie surplus is the only way for you to gain weight.

Nutritional Deficiency:

Another reason that your body is not growing or developing weight is the lack of nutrients. Lack of Nutrition prevents your muscles from growing bigger and stronger. A nutritional deficiency occurs when you follow an unhealthy lifestyle or diet that doesn’t include essential nutrients like protein, carbohydrates, healthy fats, etc required for the body. That is why a meal plan with high caloric and nutritional value is suggested.

Eating Disorders:

Do you have a fear of getting overweight despite having a normal weight? Or Do you like eating non-food substances like Chalk, Paper, pebbles, etc.? If yes, you may be suffering from an eating disorder like Bulimia Nervosa, Pica, Anorexia Nervosa, etc. These disorders are the reason, you are not having an appropriate diet and being underweight in spite of all efforts. This can cause critical damages to your body and health. So, get a proper treatment, if left untreated, these may even result in death. Consult with your doctor today itself and then start your weight gain diet with proper medication.

Genetic History:

Sometimes being underweight is genetic. If your father and grandfather are underweighted then there’s a possibility that you may also have the same features. It is a difficult task to gain weight for people with a family history of underweight. But it doesn’t mean that you have to live with it. By following a healthy diet, Weight Gain Supplements, and Workout Routines you can build your desired physique.

Medical Condition:

Diseases can also be the cause for not gaining weight. Certain medical conditions like hyperthyroidism, diabetes, kidney diseases, tuberculosis, etc. can cause weight loss. If you’ve any, you should seek medical treatment first.

Depression:

Depression can cause people to gain and lose weight to an unhealthy degree. It affects your mood and emotions. You can notice low energy levels, laziness, loss of appetite, sleeping troubles, etc in the body during the depression which results in unhealthy weight loss.

Factors to Consider for weight gain diet

Before preparing a weight gain diet chart for yourself, you should consider the following factors in mind to get better and accurate results.

Factors to consider before Weight Gain Diet

Current bodyweight:

You should’ve known your current body weight and your target weight before starting a weight gain diet or training so that you can measure your improvements.

The BMI or Body Mass Index:

You should’ve known your body mass index and the category you fall in (underweight, normal, and overweight). You can use the BMI calculator to calculate your BMI. Just fill your weight and height, you will get results.

Calorie Target:

After identifying your weight and BMI, your task is to figure out the number of calories and nutritional requirements you need to achieve your goal OR You can follow the below-mentioned diet plan for weight gain to consume additional calories. If you still want to consume more calories you can add foods to the diet chart yourself according to your requirements.

Food allergy:

If you are following the below-mentioned diet chart or preparing it yourself, make sure not to include the foods or ingredients that you are allergic to. Instead, you should go for a healthy alternative to those foods.

Weight Gain Supplements:

If you’re consuming the weight gain supplements then it is necessary for you to check the ingredients and brand reputation of the product. Check if the product is fulfilling your nutritional requirements.

Diet Plan for weight gain

Many of you have one thing in mind that is – Can’t you increase calorie consumption and weight gain from the cake, pastries, French fries, and pizza? Well, yes, it is possible to consume extra calories from the cake, soft drinks, pizza, etc. But the question is will it be a healthy approach? Of course not. We from our experience in the health & fitness world will never suggest you depend on these foods for weight gain. When consuming a weight gain diet, you should always aim for healthy weight and muscle mass. Now, if we talk about meals, a healthy diet includes three heavy meals and two mini-meals or snacks in a day. If you’re a good appetite, go for it. But if you can’t eat much, you can consume five or six small portions of the meal instead of large meals or you can take weight gainers. Weight Gain supplements fulfill your nutritional requirements as well as increase your appetite. Following a diet plan is for everyone who is underweight or want to build muscle mass. This Diet contains simple foods that can be easily available in the local markets. Take a look at this plan to consume sufficient calories and nutrients.

Meals Time What to Consume
Before Breakfast 6:30a.m- 7:30a.m Overnight Soaked Almonds (6-7) and 2 Riped Bananas

Or

White portion of 2 eggs and 6-7 soaked almonds

Breakfast 8:30a.m – 9:30a.m Multigrain Bread Toast with Peanut Butter and 2 Eggs(omelet)

or

A large bowl of corn flakes, 1 bowl of oats with fruit juice

or

Paranthas stuffed with cottage cheese and curd

or

Fresh Seasonal Fruits(2-3) and a large Bowl of Daliya

Morning Snack 11:30a.m -12:30p.m A full-fat healthy drink like Banana Shake and weight gain supplement (if consuming)
Lunch 2 p.m – 3p.m Salad (made up of 3 vegetables), 3 Chapatis with one cooked vegetable and lentil (1cup), and 1 small bowl of sweet curd/raita

Or

2 small bowls of Rice, 2 chapatis with ghee, and a piece of fish/eggs/tofu/chicken breast.

Or

1 and a half Bowl of Legumes(moong daal, masoor, Green moong, channa, or soybean), 2-3 Chapattis with Ghee, 1 large bowl of Plain rice, 1 medium-sized bowl of Vegetable curry. (choose vegetables as per your choice)

Evening Snack 5:00p.m – 6:00p.m 2 Veg Sandwich with cheese or
A mixture of Roasted Nuts(chana, makhana, soybeans, almonds) and Baked PotatoesOr1 medium-sized bowl of vegetable/chicken soup (with butter) and 1 veg sandwich with extra cheese
Dinner 7:30p.m – 8:30p.m Half cup Rice (brown) and Kidney Beans or Black Chickpeas and two chapattis
Before Bed 10 p.m – 11p.m 1 Full Glass of Milk

If you’re allergic to any specific food or just want to change one or two food, You can modify the above diet plan with other foods that have an equal number of calories and nutrients. If you want fast and effective results, you can include the following healthy tips in your lifestyle.

Note: Consult with your physician first before taking the above-mentioned diet because everybody has different BMI and calorie requirements based on their BMI. So, your physician will help you to make the best diet for you.

7 Healthy Tips for Weight Gain Fast & Safely

Healthy Tips to Gain Weight Fast

Strength Training:

Gaining weight doesn’t mean that you will only develop body fat. For healthy weight gain and an attractive physique, you should hit the gym regularly. Strength training and weight lifting are suitable for you if your goal is to gain weight. This training helps in increasing muscle mass while maintaining your health.

Stay Motivated:

Usually, people start a weight gain diet and left it after 15-20 days because they don’t see any improvement in their body during this time interval. Well, It is a fact that you can’t gain weight in one day or week. You have to follow a disciplined lifestyle in order to achieve your desired physique. So, stay patient and motivated while following your diet. You will certainly achieve what you’ve desired.

Consistency:

Stick on a weight gain diet is not easy. You can easily be distracted by junk food and may skip your diet but remember, consistency is the key. Stay Consistent with your diet and avoid canned and packaged food as much as possible to get fast results.

Sufficient Sleep:

Whether you follow a weight loss or a weight gain diet, sleep is an important factor to consider. You should sleep at least 8 hours to maintain the proper functioning of your body. Studies have also proved that ample sleep helps your body to develop muscle mass.

Weight Gain Supplements:

In many cases, it has seen that people are unable to consume the suggested diet as their hunger levels are low. As a result, they failed to bring the desired results. If you’re also having the same problem, you can add more calories and nutrients by adding weight gainers in your diet. Consuming them along with diet will help you to hit your daily calorie target.

Track Your Performance:

Keeping an eye on your daily performance not only motivates you but also helps you to analyze your performance. It helps you to keep a daily calorie record (how much you’re consuming and burning) also. Based on these records, you can easily modify your exercise and diet routines.

Eliminate Stress:

It has seen that when you do something under stress or depression even if it’s eating food, doing office work, etc. Your body doesn’t perform at its full capacity. Stress can become a big hurdle in your way of success. So, try to keep it away. You can do meditation, breathing exercises, etc to reduce stress.

Foods to Avoid for a Healthy Weight Gain

To develop a healthy weight gain from the diet, it is necessary to get rid of the following foods from your meal plan.

Foods to Avoid For Weight Gain

  • Fast food: Chinese, burgers, pizza, hot dogs, etc.
  • Soft drinks: Cold drinks, soda, sports drinks, flavored milk, etc.
  • Sugary Foods: Candy, Ice cream, Cake, Pastries, and other sweet bakery goods.

Conclusion

Weight Gain is a challenging task but if you stay consistent with your exercise and diet, you will definitely achieve your fitness goal. A weight gain diet is an ideal balance of carbohydrates, protein, and healthy fats. For healthy weight gain, you should always focus on gaining lean muscle mass while avoiding junk foods.

FAQ

Q.1 What are the Problems Caused by Low Body Weight?

Ans. If your body weight is below than standard requirement, you will start experiencing health problems. The first thing that will be affected from underweight is your immunity. Reduced immunity makes your body vulnerable to infections, diseases, etc. You may notice the following health issues if you have low body mass.

  • Fatigue
  • Low Bone Density
  • Increased Chance of Fractures
  • Dizziness
  • Hormonal Imbalance
  • Osteoporosis
  • Easily affected by flu-like cold, cough, etc

Q.2 What is a healthy BMI?

Ans. BMI is the amount of mass around your body with respect to your height.  If your body mass index (BMI) is less than 18.5 then you fall in the underweight category. If your BMI exists between18.5 – 24.9, you’re in a healthy range and If it is Above 24.9, you will fall under the overweight category.

Q.3  Which Gainer is best for weight gain?

Ans.  Though there are many weight gainers available in the fitness world, we suggest you go for natural weight gainers because they’re made with natural herbs and ingredients. Natural weight gainers have no side effects and are suitable for every body type. If we talk about natural weight gainers, you can go for Detogainer and LMG Pro-Kit as these supplements are a formulation of therapeutic herbs that help in increasing muscle mass while keeping you healthy.

Q.4 What are the Best Foods for Easy and Quick Weight Gain?

Ans. There are many foods that you can include in your weight gain diet but here is the list of best foods that are full of nutrients and are easily available in markets.

    1. Cottage Cheese
    2. Rice
    3. Avocado
    4. Eggs
    5. Chicken
    6. Peanut Butter
    7. Dry Fruits and Nuts
    8. Milk
    9. Potato
    10. Fish

Q.5 How Many Calories should we Eat To Gain Weight?

Ans.  It depends on your body mass index. Your BMI decides how many calories you should consume every day for weight gain.

Q.6 Is Eating Non-Veg Essential for Weight Gain?

Ans. No, it’s not necessary to eat Non-veg. in order to gain weight. There are many vegetarian foods also that are more nutritional than non-veg.  You can swap those non-veg. options with nutritious vegetarian foods.

Not Gaining weight even after eating

6 Major Reasons Why you are not Gaining Weight Despite Eating Enough

Gaining weight is not as simple as it seems. There’s a myth that eating high-calorie foods is all you need to weight gain. Let me tell you that this is not how it works. There are many underweight teenagers who are trying hard to gain a healthy weight but aren’t succeeding. Only these people know how difficult and frustrating it can be. To gain a healthy weight, your body needs proper macronutrients not just empty calories from fast food. Weight Gain also depends on your day-to-day habits. Check out the six major reasons why you are not gaining weight after putting in so much effort.Common reasons you are not gaining weight

1. Not Eating Enough

It is a fact that Mass doesn’t increase overnight. Calorie Surplus is one of the important factors to gain weight which means you have to consume extra calories than usual in order to gain weight. High-Calorie intake is also an ideal solution for those who have a high metabolism. So, if you are not consuming extra calories, start it now.

To fix your diet, first, you should know about your daily calorie goal based on your weight and body type. If you are hitting your calorie target every week and still not gaining weight, add 5 percent more calorie intake to your diet. For a good start, you can add 400-600 extra calories to your daily diet.

For better results, you can make a meal plan and track your calorie consumption every week. You can take the help of your trainer or physician with your daily calorie intake target and meal plan.

2. You are Doing Too Much Cardio

It’s true that cardio keeps your body fit and healthy. But it’s not right for everyone, doing too much cardio is not good when your goal is to gain mass. It hinders your muscle mass growth.

To fix this, Put your cardio at the minimum and do resistance training exercises like weight lifting to tone your body and increase your strength.

3. Inappropriate Exercise

When it comes to weight gain, you usually do intense workouts to increase muscle or body mass. But smart training and hard training are two different things. Smart training is the training that stimulates your body. Just lifting dumbbells in the gym and work out until you fully exhaust will only affect your health.

To fix this, it is important for you to do limited exercise and understand the right posture and movements to grow muscle mass. You will gain proper muscle growth if you do the right amount of exercise with consistency and sufficient rest. You can plan your workout routines so that you don’t overdo them.

4. Eating Enough but Not Consuming Right Macronutrients

Next reason for not gaining weight is the lack of nutrition. Weight gain is not just a regular exercise and eating more, you have to take the right nutrition at the right times. If you are not doing this then you will not get the results you want. Balanced nutrition helps muscles to repair and grow stronger.

To consume nutrients in the right manner, calculate your daily calorie target and compare that with your daily calorie intake. Also analyze the quantity of protein, carbohydrates, and other nutrients in the foods you are consuming. Now, based on your calorie aim, you can add the right foods to your meal plan. In this way, your body will get the proper nutrition needed to gain weight. We are in the age of unhealthy eating habits and impure food supplies. So, there’s no doubt to say that your diet is not able to fulfill the nutritional requirements. In this case, you can take the help of multimineral supplements.

Tip: It is common that people don’t know about daily calorie needs and nutritional foods. Even calorie need is not same for everyone. It depends on body type and weight goals. So, for this, you can consult your physician; he/she will do it for you.

5. Not Getting Enough Sleep

Sleep plays an important role in human growth because your body grows during sleep. Lack of sleep may result in many health problems. In terms of muscle mass, lack of sleep disrupts muscle growth. During intense workouts, your muscle fibers break and need time to heal themselves and the best time for repair is during sleep. So, Sleep is helpful in muscle recovery also. So, the only solution to this problem is to sleep 8-10 hours every night so that your body can grow without any problem. To make it simple, you charge our mobile at night so that you can use its all functions without any trouble on next day. Do the same thing with the body, give your body enough sleeping hours to make it work in the best condition the next day. If you are not having a comfortable sleep due to anxiety or stress, Detocalm will help you to get relief from anxiety, stress, etc., and give you sound sleep. It also enhances your muscle recovery rate.

6. Inconsistency

Whether it is weight loss or weight gain, consistency is the key. However, if your goal is to gain weight and you are not achieving your daily calorie target every day or not taking enough sleep regularly then you will not be able to get the desired results. To achieve your weight-gaining goals, you have to stick to your rest, workout, and nutritional routines.

Common Causes of Underweight

Causes of Underweight

Genetics:

If your ancestors have low BMI then it is possible that you may also have some physical characteristics.

Chronic Disease:

Diseases like Vomiting, Nausea, and Diarrhea disrupt the proper functioning of the body prevent your body from weight gain.

High Metabolism:

A person with high metabolism digests food faster than others which leads to a fast calorie burn rate.  So, it is difficult for them to gain weight easily even after consuming high-calorie foods.

Mental Illness:

Mental Problems like stress, depression, and anxiety reduce a person’s ability to eat. Therefore, lack of appetite leads to nutrition deficiency and unhealthy weight loss.

Underweight Problems and Health Risks

Being underweight can increase the risks of many health problems, not every underweight person suffers from these issues. However, there are some that may experience the following problems:

Risks of Underweight

Osteoporosis:

Lack of Vitamin D along with low body weight can lead to fragile bones. This makes bones more prone to break and may also result in Osteoporosis. To prevent Osteoporosis or to increase your bone health, you can take multivitamin supplements.

Slow Growth and Development:

It has usually seen that underweighted Children and Teens grow slower than others because the body needs more nutrients for physical development and growth.

Weak Immune System:

Lack of nutrients weakens your immunity and increases the risk of diseases. It also decreases the recovery rate of an individual after being sick. People can easily catch cold and other infections.

Hair and Dental Problems:

Low Bodyweight leads to thin hair strands which make them easy to fall. Underweighted people are more prone to dental problems also.

Anemia:

Being Underweight also increases the risk of Anemia which happens due to low red blood cells in your body. People with this condition suffer from headaches, dizziness, and fatigue.

FAQ’s

Q.1 Why is it hard for a skinny person to gain weight?

Ans. When you stay skinny for a long time, the body creates a certain set point of weight where it feels comfortable. So, whenever you try to lose or gain weight, your body will resist changes by regulating appetite and metabolism to stay in a comfortable state and make it difficult for a person to achieve his fitness goal.

Q.2 Can I consume 3000 calories a day with unprocessed food?

Ans. Consuming 3000 calories in a day from healthy foods (whole grains, lentils, fresh fruits, and vegetables) is a challenging task. It’s difficult for lean people to consume this many calories only with regular foods. So, to achieve this you can add the natural weight gain supplements like DetoGainer and LMG Pro kit to your diet. These supplements contain all the essential nutrients required for weight gain.

Q.3 Are Mass Gainer supplements safe to consume?

Ans. Yes, mass gainers are safe to consume if taken with the recommended dosage. Consuming more than recommended may affect your health. One more thing you can do is check out the ingredients of these supplements. Check if they are not containing any ingredient that you are allergic to.

Q.4 How sleep helps in gaining weight?

Ans. Sleep is responsible for human growth. You do intense exercises during workouts to gain muscle mass. These workouts break your muscle fibers. During sleep, broken muscle tissues heal and repair themselves to grow stronger which results in muscle mass development. So, you should sleep 8-10 hours every day for healthy muscle recovery.

Q.5 How to get a Discount on Detonutrition’s Supplements Kit?

Ans. Detonutrition offers discount coupons on special occasions and festivals. To stay updated about our discount coupons you can follow our Facebook Page, Instagram Page or you can visit Wethrift.com and search Detonutrition in the search bar. Wethrift will show you all the latest coupons by Detonutrition.

Chest Workout

Chest Workout – 10 Best Chest Exercises for Super Strength and Huge Pecs

Exercise your chest means exercising your pectoral muscles. Pectoral muscles or Pecs are the largest muscles responsible for chest shape in men. Pecs are supported by other smaller muscles in the chest. To develop them, you have to do a chest workout that will grow and train your chest muscles. Although there are a lot of exercises you can do on a chest day but here’s the list of best chest exercises that will help you to build muscles faster. You can also swap one or two of these exercises with your current chest routine to see the results. By following these exercises and having muscle gaining supplements you can achieve your desired chest in no time. Without further delay, here’s the list:

Barbell Bench Press

It is a popular exercise among bodybuilders for building muscle mass and strength. The reason to put it over the dumbbell bench press is that It is easier to balance the barbell than pressing the dumbbells. The Muscles that worked in the barbell bench press are the triceps, shoulders, and pecs(pectoral muscles). These are the main muscles that help you to press the bar in a vertical motion. Here’s how to perform this safely and efficiently.

How to do Barbell Bench Press:

  • Lie down straight on the bench with your feet flat on the ground so that you can see the bar directly over your eyes.
  • Grab the bar with the hands placed a little bit wider than the shoulder width. Keep your palms forward and don’t bend your wrists to hold the bar. Keep the wrists aligned with the back of your forearms.
  • Now lift the bar from the holder and hold it straight over your upper chest. It is the starting position.
  • Now take a deep breath and lower the bar slowly on your upper chest. Lowering it quickly will increase the risk of injury and also you will not get the full benefit of your workout.
  • When the bar starts to touch your upper chest, take a slight pause and Push the bar upwards in starting position while keeping your hands and wrists straight.
  • After reaching to starting position take an alight pause again and repeat the process.
  • While doing this, keep your lower back straight, don’t try to move it. If it’s hurting you can adjust the position of your feet.

Barbell Bench Press

Dips for Chest

Chest dips are usually performed on parallel bars. Chest Dips targets Pecs, triceps, and shoulder muscles. Dips help in developing your torso strength. Though it can be challenging for beginners, but is very effective in building muscles. Including Dips in your Chest Workout will help you a lot in building a strong chest. To do it  effectively and safely follow these steps:

How to do Chest Dips:

  • Grab one bar with one hand and raise yourself while keeping your arms above your torso. Put your feet behind you.
  • Lean your body slightly forward then lower yourself slowly until your shoulders come just below the elbow. You will feel the stretch in your chest.
  • Once you feel stretched, move upward in starting position. Don’t lock the elbows, instead keep them slightly bent after reaching the starting position.
  • Squeeze your chest for 1 second, Repeat this motion, and don’t forget to lean your chest forward.
  • Once you get used to it, you can also increase the weight by wearing a weight belt.

Dips For Chest

Incline Dumbbell Bench press

It is used to increase chest size and strength. This exercise works out your upper chest and shoulder muscles and is also beneficial in correcting the strength imbalance between both sides of the body. Look at the following steps to perform it correctly.

How to do Incline Dumbbell Bench Press:

  • Lie on the bench inclined at a 45-degree angle with your feet firmly on the ground. Hold a pair of dumbbells in your hands and put them a little above your chest while keeping your palms forward.
  • Press the dumbbells upwards to the top.
  • Now slowly lower the dumbbells back to starting position while maintaining tightness in your chest.
  • Repeat the steps.

Incline Dumbbell Bench Press

Seated Pec Deck Machine

Pec deck is an effective exercise to strengthen chest muscles. It focuses on pectoralis major and pectoralis minor muscles that normally used by the body to swing and throw something. This exercise also strengthens shoulder blades. Here’s how you should do it:

How to do Seated Pec Deck Machine:

  • Sit on the platform with your back touch the back pad.
  • Hold the handles with your arms or place your forearms on the pec deck handles, it depends on the model you are using.
  • Now push both handles towards each other until they both come in front of your chest.
  • Then slowly release them back in starting position. Repeat the steps.

Seated Pec Deck Machine

Incline Cable Fly

This is the variation of cable chest flye. Incline cable flye target the upper pectoralis muscles. This exercise provides constant tension in the chest muscles. Check out the following steps to do it in the right manner.

How to do Incline Cable Fly:

  • Lay on the platform inclined at a 45-degree angle.
  • Grab the handles in each hand.
  • Now pull your hands slowly towards each other until both handles nearly touch each other.
  • Hold the position for a second then slowly release your hands back in starting position.
  • Repeat the process.

Incline Cable Fly
Tip: Avoid Handles hitting each other at peak contraction to keep constant tension on targeted muscles.

Close Grip Bench Press

The difference between a normal bench press and a close grip bench press is that in this we place our elbows and hands more closer. This usually targets our chest and triceps. The right way to perform the close grip bench press is :

How to do Close Grip Bench Press:

  • Load weight on the barbell as per your fitness level.
  • Lay down straight on the bench with your feet on the ground, hold the bar with a close grip.
  • Now lift the bar from the rack. You can take assistance if needed. Breathe in and slowly lowers the bar down to your chest while keeping your elbows close to your body.
  • Breathe out and push the bar upwards using triceps muscles.
  • Repeat the steps.

How to do Close Grip Bench Press

PushUps for Chest Workout

Pushups are the most common exercise done by men. Pushups strengthen your chest, arms, and shoulders. You all know that there is no need for any equipment to perform a pushup and you can do it anywhere. Pushups activate 61 percent of your chest muscles. Although it is a very common exercise, most people do it wrong. So, to bring out the full results of pushups keep the following steps in mind before performing a pushup.

How to Perform a Pushup:

  • Position your palms on the floor slightly wider than your shoulders while keeping your legs straighten and curl your toes upward.
  • Keep your back straight and aligned with the neck.
  • Lower your body towards the ground until your chest touches the floor.
  • Now push yourself up with the help of your arms.
  • Repeat the process until you achieve your desired reps.

How to do Pushups for Chest

Incline Dumbbell Fly

Specific weights with different angles are the key to a well-rounded chest. An inclined dumbbell fly develops your upper chest that can’t be achieved by a flat bench fly. Incline dumbbell fly is the step further to work out for the upper muscles of the chest. Combining this exercise with other exercises will help you to get the most out of your chest workout.

How To Do Incline Dumbbell Fly:

  • Grab a dumbbell in each hand and lay down on the 30-45 degree inclined bench with keeping your feet on the ground.
  • Put your head, back, and shoulder on the back pad of the bench. Position the dumbbells level with your chest with straight arms and slightly bent elbows. This will be the starting position.
  • Now inhale and Raise the dumbbells over your chest with palms facing each other.
  • When both dumbbells nearly start to touch, stop for a second and slowly lowers the dumbbell to starting position.
  • Repeat the steps until you complete your set.

How to do Incline Dumbbell Fly

Cable Cross Over

An intense chest workout is incomplete without Cable Cross over. It is performed on a cable pulley machine. It is a great and intense exercise as it stretches the chest muscles from the start.

How to do Cable Cross Over:

  • Stand in the center of the machine and Grab the pulley handles in each hand with your wrists facing the floor while keeping your arms straight and slightly bent elbow.
  • Be sure to keep your hands a little below your shoulders. Keep your feet shoulder-width apart.
  • Slightly bend your torso and with the engaged core, pull down both the handles slowly across the body towards each other until one hand crosses over the other.
  • Then release the force with controlled movement and bring your hands to starting position.
  • Repeat the process.

How to do Cable Cross Over

Flat Bench Dumbbell Press:

With a flat bench dumbbell press, you can work more on the pec muscles as this exercise allows a long range of motion than a barbell press. The pecs and triceps are the primary muscles targeted in this exercise. Other than pecs and triceps, this exercise helps in developing strength and muscles in the entire torso.

How to do Flat Bench Dumbbell Press:

  • Lie on a flat bench with your back straight and dumbbells in each of your hands. Place your feet gently on the floor.
  • Now hold the dumbbells slightly wider than your shoulders with your palms facing forward. Bend your elbows at 90 degrees with your upper arms parallel to the floor. This is the starting position.
  • Now push the dumbbells up by straightening your arms in a direction that dumbbells meet each other at the center of your chest.
  • Hold for a second and then slowly lower the dumbbells back in starting position.
  • Repeat the process until your set is complete.

How to do Flat Bench Dumbbell Press

Supplements for chest growth:

By following the above-mentioned exercises, you’re surely going to make a huge, pecs popped chest. But you’re forgetting an important thing. Guess What? Nutrition.  A Chest workout would never be complete without proper nutrition. Chest muscles aren’t supposed to grow without the raw material required to build muscles. To do that, you’ll need supplements to increase your muscle mass, strength, muscle tone, and fast recovery. The best way to fulfill all these requirements is to consume Deto Restore Kit and Lean Muscle Gainer (LMG Pro) kit. With Deto Restore Kit you can achieve great strength and muscle tone with a high recovery rate while Lean Muscle Gainer (LMG) strengthens cardiac muscles, prevents muscle cramps, and helps in developing muscle mass. Adding them to your diet will truly maximize your growth potential.

FAQ’s

Q.1 Is 100 pushups a day good for the chest?

Ans.1 It depends on what level you’re on. If you’re a beginner then A total of 60 Push Ups in 3 sets is good also. But if you’re spending hours in a gym for a long time or if you’re a professional bodybuilder then maybe 100 pushups will not be enough for you to develop chest muscles. In that case, you’ve to increase the number of reps. However, 100 pushups a day are good for maintaining tightness and strength of chest muscles even for professionals.

Q.2 How often should we do a chest workout?

Ans.2 When you lift heavy weights, your muscle fibers break and need time to repair themselves. So, Resting for two days between the chest training is good for you to perform the exercise again.

Q.3 How many exercises should you include in your chest workout?

Ans.3 A series of 1-4 different chest exercises in a single training session is good. Variations in exercise help in developing all chest muscles. But it has noticed that more than 4 exercises may diminish results. If you’re a beginner, you can start with light weights but do at least 3-4 exercises on the chest day.

Q.4 Where are my pecs located?

Ans.4 Pectoral muscles or pecs connect our chest with the bones of our upper arm and shoulder. Pecs are located on the anterior chest wall. The pectoral region contains four muscles the pectoralis major( a thick fan-shaped muscle responsible for building the bulk of chest muscle), pectoralis minor( located beneath pectoralis major), serratus anterior, and subclavius.

Detailed Guide – How should Men determine Bodytype, Train and Diet

We all have seen people that can eat as much as they want without having any effect on their weight. Also, there are people that can attain weight just by following the regular meal plan. The question is Why is it so? The reason behind this is different body types. There are different body types of males and each body type has its own merits and demerits. Body Types help us to understand our body more deeply. It decides what food and workout will be suitable for an individual. Learning your body type can help you in many ways. It even dictates which clothing suits best on us. However, based on the unique characteristics, Body types are divided into 3 categories– Ectomorph, Endomorph, and Mesomorph.

Ectomorph Body Type:

People with Ectomorph somatotype are comparatively skinny and lean than the other body types. Gaining and maintaining mass is very difficult for people with this body type. These people have high metabolism due to which their calorie burn rate is also high which results in difficulty in muscle and weight gain. Due to difficulty in weight and muscle gain, they are also known as hard gainers. If we talk about behavior, some studies found that individuals with this somatotype are usually introverted and have sensitive personalities. Other than that, you can notice the following physical traits in them.

How to determine Ectomorph Somatotype

If you are a hard gainer, the following are the things you may notice in your body. More of these match your body, more likely you will fall into the ectomorph category.

  • Underdeveloped Chest
  • Body Tends to stay skinny even if you eat a lot
  • Narrow Shoulder and Hips
  • Fast Metabolism
  • Thin Wrist
  • The small frame and delicate bones
  • Low Body fat Index
  • Circumference of the chest should be lower than 35 inches

Workout for Ectomorphs

As we mentioned above, Due to high metabolic rate and lanky bone structure Gaining weight is one of the greatest challenges for Ectomorphs. To gain and maintain mass, hypertrophy training combine with resistance training exercises is suitable for Ectomorphs. Resistance training develops strength whereas hypertrophy training is used to increase the size of muscles. This training when combined with longer rest periods between sets won’t enhance your calorie burn rate which is good for an Ectomorph. Three to five minutes of rest between every set will recover your nervous system from the previous set and help you to tackle the heavyweight for the next set.
Ectomorphs can’t handle too much stress so it’s good to change the number of reps with every set to avoid overworking. They need to train frequently as ectomorph can’t do high-volume workouts in starting. So, the solution is dividing the volume across the week. It is suggested that people with this body type shouldn’t do cardio exercises or you can keep it in a very little amount.

Best Supplements for Ectomorphs

Since Ectomorphs have to struggle to gain weight, they need high-calorie supplements. They can fulfill their nutritional requirements with the help of Detogainer and Lean Muscle Gainer. The special thing about these supplements is that they are natural and have no side effects. These supplements are rich in protein and fiber so you don’t have to consume a high volume of food to fulfill those requirements. Adding the recommended dosage of these supplements along with the diet will be appropriate for ectomorphs.

Diet for Ectomorphs

As discussed that hypertrophy training is good for ectomorphs to increase muscle size. To support this training, a mass gain-focused diet is necessary. People with this body type tend to burn more calories so it is necessary for them to consume calorie-dense food with balanced carbs and fats. For fast results, Ectomorphs can also include mass gainers and protein shakes in their diet. Here are some of the foods that help ectomorphs in fulfilling their nutritional requirements.

  • Eggs
  • Fresh Fruits (Banana, Apple, Avocado, etc)
  • Chicken
  • Seafood
  • Green Leafy Vegetables (Spinach, Broccoli, Peas, etc)
  • Peanut butter
  • Almonds, Pistachio, Pumpkin seeds
  • Sweet Potato
  • Dairy Products(Milk, Cottage Cheese, Yogurt, etc)

Endomorph Body Type

Endomorph somatotype is opposite to that of Ectomorph. People with this body type can easily attain muscles and body mass. They usually have high body fat (on lower abdomen and hips) and less muscle mass but with appropriate training routines, they can build muscles too without much effort. However, it’s difficult for them to lose weight. Also, Endomorphs have a slow metabolism and low-calorie burn rate. So, they have to be ensured that they don’t consume more calories than they burn. Regular cardio and a low-calorie diet are necessary for an endomorph to maintain weight. Endomorphs are opposite to Ectomorphs in terms of behavior. That’s why they are usually cheerful and friendly in nature. Following are some physical characteristics to determine the people with this body type.

How to determine Endomorph Body Type

Have a high-fat presence around the body. However, they can also attain a decent amount of muscle without much effort. Let’s take a look at the common traits of the endomorph body type.

  • Slow Metabolism
  • Gains Muscles and Fat Easily
  • Thick Arms and Legs
  • Contains Fat throughout the Body
  • Relaxed and Friendly Nature
  • Difficulty in Losing Fat
  • Strong Upper Legs
  • Pear-shaped Body (round and soft)
  • If you hold your wrist between your middle finger and thumb, they will not touch each other
  • Circumference of your chest is over 42 inches

Workout Routines for Endomorph

As an Endomorph you can gain muscles easily. But due to slow metabolism and extra fat, these individuals face difficulty in staying lean. Endomorphs workouts are mainly focused on weight loss exercises until a desirable physique is achieved. For them, consistent weight training and cardio workouts are necessary to increase the metabolic rate.
If you are a beginner, then you should start with low-impact exercises to avoid injuries. Once you get used to this, you can move to high-impact exercises. Endomorphs should do 4-5 days of weight training and 2-3 days of cardio in a week. Cardio will help you to increase your calorie burn rate while weight or resistance training will increase your muscle mass.

Best Supplements for Endomorphs

Now, we all know that endomorphs can put on unwanted fat easily. For them to stay fit, Instead of fully cutting out fats they need to make sure that they consume carbs from the right sources and in the right amount. The best supplements for endomorphs are Detolean Pro, Testosterone Booster Kit, and Detoburn- XT as these supplements increase the metabolism of the body naturally while maintaining appetite and energy levels. Fast metabolism helps you to digest food and burn calories faster and prevents your body to gain extra fat. Consumption of these supplements with the following diet will help you a lot.

Diet for Endomorphs

Endomorphs supposed to gain weight easily. It is recommended that Endomorphs shouldn’t eat processed food as it contains a high amount of calories. If you are an endomorph and are trying to lose weight then your diet should’ve food with low calories and carbohydrates. Your food should be rich in protein as protein fulfills our nutritional requirements and gives you energy for intensive workouts. To do that you can add fruits, vegetables, and other high-protein food to your diet. For example, Eggs and Green Vegetables (Spinach, Broccoli, etc) are great sources of protein.
Following are the foods that you should avoid during your weight loss journey

  • White bread
  • Fried Foods
  • Chocolates, Candies and Other Sweets
  • Red Meat
  • Alcohol
  • Soft Drinks or other Flavored Drinks

Mesomorph Body Type

Mesomorph body types naturally have strong arms and legs with a low amount of fat on their body. They can gain or lose weight easily. Their bodies are the same as athletes, they have muscular bodies with normal metabolism. They normally have a narrow waist and a large head to match their strong broad shoulders. Individuals with mesomorph somatotypes have good posture and are usually suited to sports. But they also have to do workouts to maintain and upgrade their muscular structure.

How to determine Mesomorph Body type

The best among somatotypes, due to their ability to gain muscle and lose fat easily. Here are some of the traits that will determine that if you fall into this category or not.

  • Wider shoulder with a narrow waist and strong legs ( v-shaped body)
  • Physically strong bones
  • Normal Metabolism
  • Your middle finger and thumb touch each other when you hold your wrist between these two fingers.
  • The circumference of your chest is between 37-42 inches
  • Low Body Fat
  • Gains Muscles easily
  • Lose weight easily
  • Active and aggressive personality

Workout Routines for Mesomorph

Yes, it is a fact that mesomorphs are better than the other two body types. They can gain and lose mass easily and quickly. But that doesn’t mean mesomorph people can eat junk and unprocessed food freely. They can also gain weight due to overeating unhealthy food. For them, the more varied the exercises better they will get results. These people should do High-intensity interval training (HIIT) and Low-intensity steady state (LISS) training in combination. They should do basic exercises like squats, deadlifts, shoulder press, lunges, and bench press with heavyweights. Due to their strong legs, they can aim for heavyweight leg workouts too. People with this somatotype should do 15-30 minutes of cardio 3 days a week to maintain weight.

Supplements for Mesomorphs

Considering the best among body types, Mesomorph people need supplements that support their training routines while providing ample nutrition. They should consume supplements that improve their strength, physical performance, and muscle recovery. For Post Anabolic support, these people can use Deto Restore Kit and for strength and Pre-workout support, LMG Pro kit would be a good choice. To avoid injuries or fast muscle recovery supplements like DetoCalm and JLS Pro will work great for them. Adding these with the following meal plan will work best for Mesomorphs.

Diet for Mesomorph

Muscle mass weighs more than body fat that is why mesomorph people required a high amount of calories to maintain. They should consume carbohydrates, proteins, and healthy fats. To fulfill their nutritional requirements they should eat eggs, Spinach, Meat, Fish, Greek Yogurt, Beans, Lentils, etc.

Conclusion

There are three somatotypes or body types: Ectomorphs, Endomorphs, and Mesomorphs. Each body type has its unique characteristics based on which their diet and workout training is defined. Although there are three body types many Studies have proved that It’s not necessary that people have exactly these three body types. Most people are unique combination of these body types. For instance, One may have properties of an ectomorph and mesomorph or one may have combine features of all three categories with different ratios. These body types also get affected as we get old.

FAQ’s

Q.1 What is the Difference between Low Impact exercises and Low-Intensity Exercises?

Ans.1 Low impact and low intensity are both different things. The impact exercise means is how hard you hit the ground while doing a certain physical activity while intensity means how much you are sweating or how hard your heart is beating while doing a certain exercise.

Q.2 Can we change our Body Type?

Ans.2 If Body Type is life imprisonment then there will be no gyms, coaches, and trainers. Yes, You can change your body type. By doing exercise regularly and by changing your lifestyle you can attain muscles, a shaped body, and high metabolism. One thing you should do is stay motivated to achieve your desired fitness goals. If you will stay stick to your workout and diet routines, you will definitely notice changes in your body after 3 months.

Q.3 Which is the best body type?

Ans.3 If you are doing exercise regularly and eating a healthy diet then whatever your body type is you can become fit and healthy. However, Mesomorph Is considered better than the other two body types because Mesomorph people are naturally strong and can gain or lose weight easily.

Q4. How long does it take for an ectomorph to get big?

Ans.4 For a hardgainer, it takes a little longer to gain bulky muscles and physique. If a hardgainer follows both diet and training routine in order to gain mass, he may take 6-12 months extra than other body types. However, it also depends on how skinny you are right now.