1.Eat healthy food that is high in calories like nuts, peanut butter and jelly sandwich, banana, milk, curd etc., these are readily available.
2. Eat lot of protein too. You can get Whey protein powder in any nutrition store and make a protein shake with two scoops a day. Plus eat foods that are naturally high in protein like peanut butter cookies, egg white, milk, our own paruppu, soy, if you eat non-veg chicken breast meat. Make sure you eat approx one gram of protein for every pound of your body weight.
3. Water hydrates your muscles and helps in protein synthesis. so drink a lot of water.
4. Nutrition is the most important aspect; more important than the work out itself. There is no point in going to the gym if you are not eating right.
5. Then of course is the workout. To increase your weight don't do too much cardio. It burns calories and also your muscles.
6. Create a work out schedule. work out 3 days a week. Do 2 body parts a day like Chest and triceps on Monday, back and biceps on Wednesday, legs and shoulder on Friday. Give your body 48 hours to recover after a work out. so 3 times a week is good.
7. There is no way to put on just muscles without little fat. so in your bulking up phase you will put on some fat around your waist. That's perfectly natural and don't get alarmed. You can burn it off when you have reached your target weight.
8. When you are exercising, do 3-4 sets for each exercise. Start with a mild weight for your first set and do more repetitions. Then add weights in subsequent sets and do less reps, so that by the last rep of your last set you reach muscular failure. Push yourself and sweat it out. Also make sure your have someone to give you a spot when doing heavy weights.
9. Post workout is the stage where your body is drained of all the nutrients. Its when it has the most potential to absorb the nutrients from the food. Have a protein shake immediately following the workout. Then have a good meal after an hour or so.
10. Consistency and discipline are important in all aspects of life.Its the same in your workout too.
11. The last and most important pointer is safety. Don't do any exercise if you are not sure how to do it properly. Always have someone to give you a support when doing with heavy weights.
Good luck and Happy Lifting
