Get Rid of TOP 8 MEN’S HEALTH CONCERNS AND SYMPTOMS Once and For All

Common men health problems

According to a survey it is found that men find it easier to take care of their car and favorite gadgets than their personal health. However, if you don’t take care of your body properly, you may have to suffer from many diseases. That is why it is important for you to diagnose your full body from time to time so that you can take preventive measures before something bad happens. Here are the some common health concerns that men should take care of to make their body work at its optimum capacity.

Cardio Vascular Diseases:

Heart diseases and stroke are the major causes of men’s death worldwide. The reason behind most of the heart attacks are narrowed blood arteries and high levels of bad cholesterol. Your Inactive lifestyle is what leads you to heart diseases. However, you can prevent these diseases if you take early measures. You can notice the following symptoms in your body if you have heart-related problems.

Symptoms of Heart Diseases

  • Breathing Problems
  • Chest Pain
  • Irregular heartbeat
  • Squeezing in the center of chest
  • Dizziness or fainting

How to Prevent Heart Problems

1. Eat a healthy diet
2. Make yourself physically active.
3. Avoid smoking as much as you can.
4. Control your cholesterol levels
5. Don’t take too much stress
6. Maintain a healthy weight

Along with healthy diet and exercise, including Heart Health Supplements to your diet will give you fast and effective results. These supplements lower your cholesterol level and maintain blood circulation throughout the body.

Excess consumption of alcohol:

According to many health organizations, men face higher alcohol-related death than women. Alcohol Consumption leads to numerous critical diseases in men. Binge drinking increases the risk of liver problems, Mouth Cancer, Heart attack, etc. Moreover, Excessive alcohol disturbs the working of testicles and the production of male hormones which may lead to many sexual problems like erectile dysfunction, impotence, infertility, etc. Besides these fatal diseases, it has seen that men are more likely to suffer a motorcycle or car crash after drinking. That is why it’s good for you to avoid it as much as possible. Here are the following habits that may help you to quit alcohol.

How to Quit Alcohol Habits

  • Change your Environment
  • Do meditation and stress-free exercises
  • Spend time on your favorite sport or hobbies
  • Always remember your reasons to quit alcohol

Unintentional injuries and accidents:

Unintentional Injuries are the part of men’s life. But sometimes these injuries are so fatal that it may lead to death. It has seen that men are more prone to workplace injuries and accidents than women as men are more involved in risky physical jobs. Besides work injuries, road accidents are the major cause of death in India. In India, approximately 15 people died in road accident every hour. In 2019, India has reported over 1 lakh 51 thousand fatal accidents. Most of them were male youngsters. The main reason behind these accidents are reckless driving and overspeeding. So, the only solution to solve this problem is to be careful while driving and working. You must follow traffic rules and take precautions while doing risky physical work.

Diabetes:

Diabetes in men is a common problem nowadays. It is a condition in which your body doesn’t produce insulin. Diabetes can lead to increased blood pressure, kidney failures, blindness, heart attack, etc. Diabetes can happen to anyone. There are the following symptoms you can notice in men having diabetes.

Symptoms of Diabetes

  • Fatigue
  • Low Muscle Mass
  • Blurred Vision
  • Dehydration
  • Increase in hunger

How to prevent diabetes

  • Regular Physical Activity helps you lower your blood sugar levels. Diabetic people should go for a brisk walking or jog every day for 30 minutes.
  • Quit Smoking
  • Cut Sugar and refined carbohydrates from your diet as these foods increase blood sugar levels
  • Eating foods with high fiber content

High Blood Pressure:

It is the most common problem seen in men as they grow older. It happens when the force of blood flowing through your arteries increases drastically. The main reason behind high blood pressure is your unhealthy lifestyle, diet, and lack of physical activity. Your Poor dietary habits increase the bad cholesterol in your arteries and makes them narrower. The narrow your arteries are, the higher your blood flow will be. If not taken care of properly, high B.P can lead to many heart diseases. You can notice the following symptoms if you have high blood pressure.

Symptoms of High Blood Pressure

  • Severe Headaches
  • Nose bleeding
  • Shortness in breathing
  • Vision Problem
  • Chest Pain

How to Prevent Blood Pressure

In order to control and maintain healthy blood levels, you should follow these healthy living habits.

1. Cut-Off Alcohol: Drinking too much alcohol increases your blood pressure levels to unhealthy levels. Studies said that having more than two drinks can cause trouble. Drinking alcohol also increases your calorie consumption which is a risk factor for high blood pressure. So, it better to avoid alcohol as much as you can.
2. Get Enough Sleep: Getting enough sleep is important for your overall health. Healthy sleep maintains the flow of blood to the heart and keeps your blood vessels healthy which results in reduced risks of stroke and heart diseases.
3. Healthy Diet: You should always choose healthy snacks to avoid blood pressure and its complications. In order to do this, you should include foods that have low salt and saturated fat in them. Fresh fruits and vegetables are a good option to choose from.

Low Testosterone Levels:

Testosterone is the main hormone responsible for sexual development in men. It regulates the production of sperms and muscle mass in males. Testosterone levels in males are at peak levels in their 20s. However, after the age of 40, it starts to decrease slowly. A decrease in T-levels is common if it occurs after a particular age. But due to you unhealthy lifestyle and diet, you may suffer these problems at an early age. A drop in T-levels leads to less physical strength, stamina, and libido. Researchers have found that the main reasons for low T-levels in young men can be Diabetes, Excess smoking, high cholesterol, thyroid problems, depression, consumption of excess alcohol, and stress. However, You will notice the following signs in your body if you have low T-levels.

Symptoms of Low Testosterone Levels

  • Fatigue
  • Decreased muscle mass
  • Low semen volume
  • Hair Loss
  • Mood Changes
  • Affected Memory

How to prevent or Treat Low Testosterone Levels:

People with low T-levels may be able to improve their testosterone levels naturally by eating certain foods.

  • Bananas
  • Milk and Milk Products
  • Fish
  • Pomegranates
  • Green Leafy Vegetables
  • Nuts especially almonds
  • Onions
  • Garlic

To boost results you can consume Testosterone Booster Supplements. Detonutrition’s Testosterone Booster kit is loaded with ayurvedic herbs like Shilajit and Ashwagandha which is very beneficial for testosterone production in your body.

Depression:

Depression is not just a bad mood, it can be very harmful to your overall health especially men. Experts said that instead of showing sadness and crying, men get angry or aggressive when they’re depressed. Men are also less likely to seek help to overcome depression. Due to these reasons, depression can be tragic for men and may even lead to suicide. According to studies, Suicide is the eighth major cause of death among all males. The reason behind depression can be any personal, professional, and mental problem. However, you can avoid or manage depression by implementing the following changes in your lifestyle.

How to Overcome Depression

  • Regular Exercise or Cardio produces endorphins (a.k.a feel-good hormones) which lower your stress and make you feel good.
  • Doing Yoga, Meditation and breathing exercise help you diminish your stress levels
  • When you feel depressed, you should spend time and share feelings with your friends & family.
  • Reducing your alcohol consumption also helps you in improving your mood.

Osteoporosis:

Osteoporosis is a condition in which your bones become weak and lose their strength. You have seen your parents or grandparents suffering from bone problems as they get older. After the age of 30, your bone mass starts to diminish gradually. People who have good bone mass do not face many bone mass problems. Men with low testosterone levels are more prone to Osteoporosis which results in bone pain, less physical activity, and disability.

Causes of Osteoporosis

  • Calcium Deficiency
  • Family History
  • Sedentary Lifestyle
  • Too Much Alcohol Consumption
  • Underweight

How to Prevent Osteoporosis

Protein: Protein is one of the most important sources for the development of bones. Including high protein foods in your diet will help your bones to stay stronger throughout life.
Underweight: It has seen that people with low body mass index also have a low bone mass which increases the risk of osteoporosis as they get old. So, maintaining a healthy weight is good for your bones as well as in general.
Exercise: Regular exercise will always help your bones to become strong and strong. Doing it from a young age will be more beneficial to you.
Calcium: Calcium plays an important role in bone health. It makes your bones dense and increases bone mass. So, You should always fulfill calcium requirements for your body either by foods or other nutritional supplements.

Conclusion:
It’s possible that you may have to suffer from many health problems due to your lifestyle and dietary habits. But if you take early measures and preventions you will be able to avoid critical diseases and live a healthy life.

Arm Exercises

Best 12 Exercises to Grow Bigger Arms- Tone Your Bicep, Triceps, and Forearm Muscles

When it comes to strength building, a strong Torso (upper-body) has always been the first priority for bodybuilders. If we talk about Gym, it is a fact that What you really want is to grow bigger and muscular arms and for that, you will need some helpful tips and serious workouts which we will discuss here.

Bigger arms are a combination of huge biceps, strong forearms, and thick triceps which will not happen overnight. Muscular Arms take a lot of work and dedication. Besides, there are a lot of practical benefits of having strong arms.  Anything that requires upper body strength from lifting heavy weights to push something big can be easily done with strong arms. In addition, strong arms lower your chance of injury, increase your endurance, metabolism and improve your physique. There are many exercises to work out your biceps, triceps, and forearms but we will discuss only effective ones here. Let’s start with the Bicep Exercises.

Exercises for Biceps:

Your biceps are split into two muscles – a long head and a short head. Both muscles arise from the shoulder blade and combine in the middle arm to make muscle mass. The primary function of these muscles is lifting and pulling. So, exercises that include lifting and curling the weights up towards the shoulder are the best to shape up your biceps. Here’s the list.

1. Concentration Curl:

In a fitness study, researchers studied 5 different bicep exercises and measure their effectiveness. The one that was more effective against bicep muscle activation was concentration curl. Concentration curl is fully focused on only bicep muscle than any other bicep exercise.

How to do:

1. Sit on the bench and spread your legs.
2. Grab a Dumbbell in your right hand with its weight hanging between your legs. Rest your elbow on the inside of your right thigh. This is the starting position.
3. Rest your other elbow on another thigh for stability.
4. Now slowly lift the dumbbell towards your shoulder while keeping your upper body still.
5. As you lift the dumbbell, slightly turn your wrist so that when you reach at end of the movement, your palm should face your shoulder.
6. When you reach the end of the movement, pause for a moment and then slowly lower your dumbbell in starting position.
7. Complete your set and then repeat the same with your left hand.

2. Standing Cable Curl:

A standing cable curl exercise is super effective for bicep strength. It targets the muscle that flexes the elbow.

How to do:

1. Start with standing straight and grab the bar with your arms shoulder-width apart and palms facing outwards. Keep your arms extended.
2. Keep your elbows close to your sides.
3. Now Curl the bar towards your shoulders as close as you can.
4. Hold for a moment and then slowly return to the starting position.

3.Chin Up:

It is performed on a horizontal bar positioned at a specific height. Chin up is similar to a pull-up exercise except for the position of hands. During Chin up, your palms face your body while in pull-ups your palms are in opposite directions. It targets upper back muscles as well as the biceps.

How to do:

1. Grab the bar comfortably with your hands shoulder-width apart.
2. Now by using your arm strength, lift your body towards the bar while keeping your body stable and core engaged.
3. Bend your knees while crossing up your legs to distribute your weight more evenly. Lift your body until your chin comes to the level of the bar.
4. After your chin reached at bar level, hold for a moment then lower yourself slowly until your arms are straight.

4. Standing Barbell Curl:

Standing Barbell Curl helps in increasing biceps strength as well as size. Besides biceps, this exercise also puts stress on the wrists and elbows too. Sore wrists and muscles are a part of your workout. But if your body is taking more than enough time to recovery, you should go for Muscle Recovery Supplements as these supplements repair muscle tissues at a rapid rate and increase endurance. Here’s how you do Standing Barbell Curl:

How to do:

1. Stand straight with your chest up and your core engaged. Hold the bar using an underhand grip. Keep your core engaged.
2. Initiate the move by Pulling up the bar slightly towards the shoulders so that you can feel the tension in your biceps.
3. After reaching the shoulders height, stop for a moment then slowly lowers the bar until your arms are straight.
4. Repeat until your set is complete.

Best Exercises for Bigger Biceps

Exercises for Triceps

After Biceps, here comes the role of triceps in making bigger arms. Building Triceps is one of the little-known secrets to build bigger arms. A tricep is a group of three muscle heads —- the long head, the lateral head, and the medial head located on the backside of your upper arm between shoulder and elbow. It is necessary to work on all three muscle heads to give your arm an attractive look. Following are the exercises or moves you can use to pop your triceps at short notice:

1. Diamond pushups

A diamond or triangle pushup is the most effective exercise for beginners to activate their triceps. This is used by beginners who don’t have the strength to perform a heavy close grip bench press. Another nice thing about diamond pushups is they can be performed at home. Here’s how you do it.

How to do:

1. Take the normal pushup position with your hands and toes touching the floor.
2. Place your hand below your face while touching thumbs and forefingers making a triangular shape.
3. While keeping your torso and legs straight, lower yourself towards the floor so that your nose touches your fingers.
4. Now push yourself slowly back into starting position.
5. Do it until your reps are complete.

2. Upright Dips

Upright dips target both lateral and medial head muscles of the triceps. Here’s how you perform it:
1. Stand between the rails of the dip machine by grabbing each bar with your hands.
2. Now bend your knees so that they don’t touch the floor.
3. Lower yourself by bending the elbows until your upper arms come in parallel with the floor.
4. Then Push yourself up back in starting position until your arms are straight.
5. Repeat the steps.

3. Close-grip Bench press

A close grip bench press is the same as a normal bench press. The only difference is that a close grip targets tricep muscles. The benefit of a close grip bench press is to build more muscles on the back of the arms and shoulder.

How to do:

1. Lay down on the bench and hold the bar with a close grip while keeping your feet firmly on the ground.
2. Lift the bar out of the rack and hold it over your chest with straight arms. This will be your starting position.
3. Now lower the barbell by pulling your elbows inwards until your palms start touching your chest. You will feel your triceps engaged.
4. Lift the barbell back into starting position.

4. Cable Tricep Pushdown

This is likely the first exercise that beginners and pros do to work out triceps. Tricep Pushdown also engages our core, back, and shoulders. You can perform it by following these steps.

How to do:

1. Set the cable machine bar at head height.
2. Stand with your back straight and grab the bar with your palms facing the ground while tucking your elbows to your sides. This is the starting position.
3. To initiate it, push the bar down while keeping your back straight as much as possible. Push it until your hands or bar touches your thighs.
4. Hold for a second when it starts touching the thighs to squeeze the triceps.
5. Now slowly release the force and take the bar to start position.
6. Remember, don’t lean forward while pushing the bar towards thighs, and don’t let the elbows leave the sides otherwise your triceps will not fully be engaged. Just push it with your arm’s strength.

Best Exercises for Triceps

Exercises for Forearms

A fully ripped arm isn’t complete without a toned and stronger forearm. Forearms are the muscles that connect your hand muscles to the elbow and upper arms. Forearms exercises aren’t difficult to do. Focus on forearms increases your grip strength as forearms contain muscles responsible for controlling the hand and fingers. A forearm workout also reduces the chances of wrists and elbow pain. Let’s look at the exercise to train your forearms effectively.

1. Palms up Wrist Curls

It is an isolation exercise to strengthen the wrist muscles of the forearm. It can be performed with a dumbbell as well as a barbell. To perform this you have to do the following steps.
1. Sit on the bench and grab the dumbbells in both hands with an underhand grip with your feet firmly on the ground.
2. Bend Forward and rest the back of your forearms on your thighs while putting wrists on the top of your knees. This is the starting position
3. Push Down the dumbbells as much as possible by bending your wrists. Remember not to move forearms to push down dumbbells. Only use your wrist to move them down.
4. Hold for a moment and curl the dumbbell upwards back in starting position with the force of your wrists.
5. Repeat the steps.

2. Farmer’s walk

If done correctly, a farmer’s walk can work out all of the major muscles in the body. It increases your Grip and forearm strength which is very essential to perform physical tasks like lifting and carrying heavy objects. To do it perfectly, you have to do the following:
1. Carry a dumbbell in each hand and stand straight with your feet shoulder-width apart.
2. Now engage your core and step forwards with dumbbells in each hand while keeping your shoulder blades down and back.
3. Walk for a specified time or distance. Be sure to keep your head up and your core muscles contracted.

3. Behind the back Cable Curl

This exercise targets forearms and Biceps both and is performed on a cable machine. Here’s how you can do it properly
1. Stand in front of the adjustable cable machine and attach a D-handle to the low pulley of the cable machine.
2. Hold the handle in your right or left hand with your palm facing forward and take one step away from the machine to build tension in the cable while keeping your arms straight and slightly behind your Upper body.
3. Now pull up the handle towards your shoulder in an arc while keeping your upper arm just behind your side. It will work out your forearms and biceps.
4. Now slowly release the weight in starting position.

4. Forearms Squeeze

Forearms squeeze is a simple but effective exercise to increase your wrist and grip strength. It can be done with hand grippers or you can also use a tennis ball or another object that can be a squeeze. If you’re using a hand gripper, squeeze the gripper as much as you can. Hold it for 3 to 5 seconds and then slowly release it. Then repeat the same steps again. Do it for 15 minutes to work out your forearms.

Best Exercises for Forearms

Tips for fast Arms development

1. Prioritize the pumps rather than presses

Beginners mostly do this mistake, they focus on presses rather than pumps. Presses can burn calories but won’t benefit your muscle growth much. So, you should try to pump your muscles so that they can receive the blood and nutrient they need to grow.

2. Go Slow

If you are rushing your reps, you are just going towards disappointment. It usually happens when you train yourself with super heavyweights without able to control them. Well, it has seen that if you lift heavy weight instead of super-heavy and do it with slow movements, your muscles will be tensed for a long time which will result in muscle growth. You can start increasing muscle tension time just by slowly lowering the dumbbells or barbells while performing.

3. Increase your volume

Volume has a direct correlation with muscle growth. If you’re doing an arms workout two times a week and not getting results, you need to increase the volume. You can start by adding additional reps or sets. If you still not get enough, you can do arms training 3 times a week. But remember to increase your volume little by little. The rapid increase in the volume can cause serious injury.

4. Eat to get big

While making the bigger arms, your nutritional habit plays an important role. So make sure to eat a nutrient-dense diet every day along with high protein sources. If you’re unable to gain weight due to genetic reasons, you should take supplements to support your muscle-building efforts. Supplements decrease your body’s reluctance to grow muscles. But make sure to choose the right supplements to avoid any harmful effects on your health.

5. Train Close to muscular failure

If we talk about biceps, Negatives and supersets work out your muscles very effectively. But have you ever do drop sets, if not then we want to tell you that drop sets make your biceps scream and work out your, muscles to their extent. Drops are effective when done multiple times. When you reached your limit and fail to perform a rep but your set is incomplete then lower the lifting weight and try again to perform the set. If you failed again to do a rep then again lower your weight until your arms get exhausted. It seems like torture to biceps but after that, you will be pretty sure that your biceps have given their hundred percent.

Tips for Arm Muscle Development

Common Mistakes to avoid

Right Posture: Stand upright while doing bicep curls. Leaning back to do curls will increase the risk of lower spine injury. So, If you can’t lift the dumbbells without leaning forward then you should start with lighter weight.

  • Ignoring negatives:

The negative part is the part of the exercise where you lower the weight and your arm extends. Remember not to drop your dumbbell or barbell instantly while performing exercises. Doing negatives slowly (3-4seconds) on every rep will help you gain muscles quickly.

  • Neglecting Other Muscles:

Yes, we know you want 16 inches biceps but don’t forget to work out other muscles too. Otherwise, your arms will look too big as compared to your whole body and it will look ugly.

  • Lifting Shoulders/Elbows:

There’s a myth among bodybuilders that they will get a better contraction in the biceps if they raise their elbows or shoulder while performing a bicep curl. But it’s not true, lifting your elbows or shoulders will just shift tension to other muscles from the biceps and lessen the contraction.

  • Not Taking Enough Nutrition:

You must need muscle mass and weight gain to make bigger arms. Nutrition is the key, consuming the right foods at right time is very essential for increasing bicep size. If you can’t take enough nutrition directly, you can consume Detonutrition’s Lean Muscle Gainer(LMG Pro-Kit) and Detovit Pro Capsules. These supplements will help you to fulfill your daily nutritional requirements and support you in gaining lean muscle mass.

  • Not Working on both the long head and short head muscle:

As we mentioned above, bicep muscles are divided into two parts: a long head and a short head. In order to get fully developed biceps, it is necessary to work out both the head equally. To accomplish this, you can add the Incline Dumbbell curls, Chin-Ups, SPIDER Curls, Cable curls, Narrow grip barbell curl.

FAQ’s

Q.1 In how much time my arms become big?

Ans.1 Time will vary from person to person. It depends on multiple factors like intensity, frequency, diet, and duration. However, if you do proper training and consume a healthy diet, you will notice the progress in your arms after 3 months. There are no major secrets behind bigger arms. All you need is a determination to gain muscle.

Q.2 Will my arms get bigger quickly if I work them every day?

Ans.2 No muscle group can grow if you exhaust them every day. Every muscle in your body needs some time to recover after an intense workout. Usually, muscles take 48-72 hours to heal and grow stronger. To make your arms grow in the right manner, give them adequate rest after the workout.

Q.3 How can I Bulk up muscles fast?

Ans.3 Here are the tips you can follow to bulk up fast

  • Increase Exercise Volume from time to time
  • Get Enough Rest
  • Consume more protein to grow muscles
  • Consume Muscle Gainer Supplement
  • Keep your movements slow and steady

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 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 unhealthy 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 the 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 a 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 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 much 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 a research, people underestimate their calorie intake which makes them obese later. As it’s an important factor in weight loss that 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 less 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 your 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 your 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 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 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 over weight person do not have that much calorie-burning capacity to exercise. It also happen due to micro biota 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 barrier 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 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 build up in the body causes bloating, puffiness, weight fluctuation. Especially in 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 much 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 your lose weight but you might losing 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.

How to Recover From Muscle Soreness

Muscle soreness is a kind of side effect of stress on muscles when you workout. It’s also known as Delayed Onset Muscle Soreness or DOMS, and it usually starts between 4-7 hours after a change in activity. 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 same for you like using stairs instead of the elevator. Aerobic activities like light walk 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 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 strengthens tones muscles.

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

Consuming these three nutrient-based foods reduce 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.

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 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 used 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 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 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 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 bath tub 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 quick recovery even if you follow all the other steps that 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 ingredient.

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 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 that you can drink cheery juice but always 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. Regular experiencing tiredness after a workout even taking rest for one or two day that 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 about 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.1 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.2 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.2  Which Gainer is best for weight gain?

Ans.2   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.3 What are the Best Foods for Easy and Quick Weight Gain?

Ans.3 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.4 How Many Calories should we Eat To Gain Weight?

Ans.4  It depends on your body mass index. Your BMI decides how many calories you should consume every day for weight gain.

Q.5 Is Eating Non-Veg Essential for Weight Gain?

Ans.5 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.1 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.2 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.3 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.4 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.5 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.

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.