How to gain Weight in a Week

       In Today's world two third of world population are overweight 

and one-third populations a underweight. Being too skinny is not 

good for health and they feel same when they are in-between 

healthy people. Skinny people feel bad about themselves which 

causes loss in area confidence, relationship, self-protection and 

other part of life. Underweight people always want to

Mistake done in gaining weight

So underweight people want to gain weight but by mistake or by 

wrong Guidance, they took wrong path for weight gain like by 

intake Chemical or Medicine or Weight gain Capsules

           

        If you want to gain weight for become Healthy or gain muscles 

weight for muscles then this is the right platform where you get 

right knowledge for gaining weight. You Start getting 

guarantee Result In a Week.

Increase Weight Diet Plan

Increase Weight Diet Plan

This article outline Step and Strategy to gain weight and you Start 

getting guaranteed result in a week. 

As you wake up early morning freshen up yourself and energise 

yourself. Before going to the diet of increasing weight. You have to 

done one most important thing i.e exercise.

Increase Weight By Exercise 

Always Remember 30 minutes before doing exerciseor  . . 

                                                  

                                                                 

After eating one banana or 2 brown bread with peanut butter or 1 

boiled Potato with curd or 2 boiled egg you get enough Energy for 

workout. Due to this little diet before Exercise give Sufficient 

glucose and energy in exercise and their will be no fat burning.

Push-ups

As shown in picture this is traditional Push-ups which you need to 

do. This exercise helps you in developing or strengthening of your 

upper body part. It will develop your Chest, Neck, Biceps 

& Triceps. It developed and strengthening your Triceps, Pectoral 

muscles, Shoulders, Lower Back and Abdominal muscles. It helps 

you in building and strength your muscles.

    You need to do regular to Push-ups 4-5 set of 15-20 push-

ups increase your endurance and build muscle. You have to do this 

exercise daily for building and developing your strength.

Squat

In this Exercise you need to lower your hips from standing position 

and then stand up on your leg i.e stand back up.

Squat helps in strengthening your lower body part. It develop your 

thigh and butt and give perfect shape to your lower body.

      You need to do regular 4-5 set of 15-20 Squats. It increase your 

endurance and build muscle. You have to do this exercise daily for 

building and developing your lower body strength.

You also need to do Some other Exercise of your choice. 

Always remember you need to do daily Exercise for 30-40 Minutes 

only.

Diet

In breakfast after exercise take full cream milk banana dry fruit like 

nut, cashew nut, Almond and make shake of it as shown in Pictures 

and drink it after 10 minutes of doing exercise.

Full Cream Milk + Banana + Dry Fruits = Milk Shake

Drink it after Workout.

After 40 minutes take Breakfast. Breakfast is important nutrition for 

your day, so choose it wisely.

It is your first meal of your day. Well balanced Breakfast give you 

energy for your day to start or you can call, it is a fuel of your body.

Morning Breakfast must include Omelette (3-4 egg) with sauteed 

Vegetable. In vegetable you must include Onion, Tomato, 2 Brown 

Bread.

Omelette or Boiled Egg provide high quality protein. Most 

percentage of protein is in white part of egg and Egg also has 

vitamin B2. It also include other important vitamins which is used 

to develop your body like Vitamin D, B6, B12, Minerals like Zinc, 

Iron Copper and it also rich source of Selenium.

In Breakfast if you are not comfortable with Egg or Omelette, their 

are other Protein rich food item you can eat like Sprouts with 

Paneer(fresh cheese) Sandwich.

+

Sprouts + Paneer (Cheese) Sandwich + Vegetable(Tomato)

Eat seasonal fruit and drink water whenever you feel thirsty. Eating 

seasonal fruits and vegetable give all necessary vitamins and 

nutrition which our body demand at that time or at that seasons. so 

so we need to eat seasonal food and drink water properly.

Eat seasonal fruit

Lunch

It is the meal which we eat in afternoon or midday. It is taken after 

breakfast and it is also second meal of the day. This is also important 

diet plan of increase weight diet plan.

In Lunch we need to eat 

               

Non- Vegetarian - Salad + 2 Chapati + Rice + Chicken curry + Curd

OR

 Vegetarian - Salad + 2 Chapati + Rice + Pulses in curry form + Curd

Evening

It is also important meal for increase weight. After afternoon you 

get tired, this meal boost you and give Energy to you and 

simultaneously develop your body and muscles.

 

                    2 Brown bread + Peanut Butter + Banana

You can also take Coffee or Tea (as per your choice). It boost you.

Night 

           Egg/Salad + Chicken with Chapati OR Cheese Sandwich 

                                                   and 

1 hour Before Sleep. You need to take Normally Hot Milk with 

Jaggery. If you did not eat chicken on that day.

                                           

Normally Hot Milk with Jaggery

                                                   

OR 

Increase weight by Ayurveda

Ashwagandha powder + Milk + 1 Spoon Honey

Drink milk by mixing Ashwagandha powderin Milk with 1 spoon 

Honey in it.

Ashwagandha powder, This Herb is a gift for mankind. It is used as 

a Ayurveda medicine in various woes, like muscle weakness, stress, 

anxiety, lack of sleep and loss of weight. It consists various 

vitamins and minerals which cure various diseases of the body it 

also help in developing body. 

 Sleep well.... Good night        

Guarantee result if you follow this step and strategy for increasing 

weight. You start getting result in a week. You can measure your 

progress every week by weighting machine. at the end of week you 

should measure weight and you start getting results soon you 

become healthy.

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