CONTENT OF VIDEO :-
FULL DAY DIET PLAN FOR WEIGHT LOSS
SOME TIPS YOU SHOULD KNOW
Putting on weight may be necessary for a person who is underweight. It may also be a measurable goal for someone who is aiming to build muscle.
In general, consuming more calories than the body burns will result in weight gain. The calorie intake necessary to achieve this will vary from person to person.
As a guide, consuming 300-500 calories more than the body burns on a daily basis is usually sufficient for steady weight gain. For more rapid weight gain, a person may need to consume up to 1,000 calories more per day.
▶ EAT THREE TO FIVE MEALS A DAY
Eating at least three meals a day can make it easier to increase calorie intake. Snacking between meals can also help to increase the number of calories in the diet.
▶WEIGHT TRAINING
Weight training at least three times a week is essential to healthy weight gain. This will aid in gaining and maintaining lean muscle mass.
▶EAT ENOUGH PROTEIN
A diet with the right amount of protein will support muscle growth. In combination with regular weight training, consuming 0.8–2.0 grams of protein per kilogram of body weight will increase a person’s muscle mass. This is essential to healthy weight gain.
Foods high in protein include eggs, meats, fish, nuts, and legumes.
▶EAT MEALS WITH FIBROUS CARBOHYDRATES AND HEALTHFUL FATS
Including foods rich in fibrous carbohydrate and healthful fats in every meal will help to increase the number of both calories and nutrients in the diet.
By Buddy Fitness Ravi Kumar
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