Gain weight means gaining a fair amount of muscle mass to compensate for the very unhealthy belly fat. When you want to improve your weight and mindset, you will need some diet and exercise to help you reach your goals. Eating healthy and getting the right kind of exercise can help you gain weight.

The Major Reasons Why Skinny People Cannot Progress or Gain Weight Are: 

Cardio Overkill – Cardio exercises are good for staying healthy and fit but the problem with doing too much cardio is that it can lead to weight gain. If your primary goal is to gain weight and build muscle, there will be no point in doing too much cardio.

Not Eating Enough – Most skinny people think they are eating enough, but in reality, they are estimating their daily intake. For results, people should keep an eye on calorie intake and protein intake. If you want to gain weight, you will have to spend some time planning your meals.

Remain Helpless – If you are not pushing yourself to build your strength, you will not be able to build mental strength. Using the same weight over and over again won’t help you lose weight, and although this isn’t a surefire way to build healthy muscles, you will increase your weight.

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Exercises to Gain Weight Are:

Push-up – This is a very effective exercise because it does not require any weight or machine. This is an ideal exercise for gaining weight.

Lunges – This exercise is for exercise and helps in increasing weight when done with weights.

Squats – This exercise is also for the legs and when done with weights in sets, it helps in increasing the weight and also strengthens the core.

Bench Press- This exercise is best for increasing the weight around the inner and outer parts of the chest. There are many modifications of bench press such as incline bench press and decline bench press.

Deadlift- Before practicing it, you must understand the form of deadlift because it uses the weight raised with the help of arms, back, and legs. This exercise helps in gaining weight instantly and also improves strength and strengthens the core.

Pull-up – This exercise like push-up is effective and does not require any extra weight and it helps in quickly gaining weight in the shoulders and desired areas.

Overhead Barbell Row and Dumbbells- These exercises are very useful in increasing weight and muscle mass in the upper body.

Food Items for Gain Weight Are:

• Fruits and vegetables – banana, grapes, pineapple, orange, potato.
• Protein food – eggs, meat, chicken breast.
• Nuts – peanut butter, almonds, peanuts.
• Dairy – butter, milk, cheese, tofu, cottage cheese.
• Carbs – brown rice, wheat bread.
• Oil- Olive oil, coconut oil.
• To gain weight, you should avoid fast foods or processed foods because they cause fat and are not good for muscle building. There must be rules and regulations for your behavior because you can achieve the results without repeating them.