5 Most Effective Weight Gain Exercises that Men Must Try

To gain weight, you need to exercise as much as your calorie intake. Exercise is important in this endeavour because you need to be able to digest the excess calories that you are consuming.

1.Deadlifts

This exercise sets you up for weight gain. The old-school exercise is quite effective when it comes to gaining bulk or mass. It involves multiple muscle groups and when you gain it is distributed evenly and you become stronger and bigger. Just make sure you have the right form for it to be effective and injury-free.

2.Push-ups

Push-up is arguably the most popular exercise. It is not exactly a weight gain exercise but they condition your body towards overall gains. The movement works your core muscles along with the biceps, triceps, chest and shoulders. When you have mastered conventional push-up, you can advance towards one-handed and jumping push-ups.

3.Bicep Curls

Bicep curls are not just to increase volume of the biceps, but also do wonders when you want to tone your muscles, define them and sculpt your frame. Try different variations and angles such as bent over row to make your muscles grow.

4.Barbell Behind-head Press

There is no considerable body mass gain without bigger shoulders. Barbell behind-head press is one weight gain exercise that involves every upper body muscle including the biceps, neck, shoulders, upper abs and upper back muscles to help upper body gain muscle and size.

5.Chin-ups

Chin-ups can be difficult at first but when you are able to master the exercise, you can see the effect of ‘three sets of five’ soon. These are some of the best exercises to help you gain weight. However, you must train your whole body for getting to the end result. Involving the whole of your body in the workout makes things easy as it aid the release of hormones throughout the body.

Also Read: 9 Health Benefits of Grapes That'll Make You Want to Eat the Whole Bunch

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4 Things You Need to Master Before You Start Lifting Heavy Weights

For most people who begin to workout, lifting heavy weight is sort of a dream for them. This is why heavy lifting mistakes are done so easily. Most people do not think it through or get enough practice before lifting heavy weights. The first and foremost thing to do is to get the basics of heavy lifting right, and only then move on to heavy lifting. There is something called lifting safety which should be kept in mind at all times, or else you might injure yourself.

Most people lift heavy weight without being used to the basics, they are lifting simply to make a point to the other goers. The basics of heavy lifting tell you that you should at first be able to understand your body and the weight that you are lifting; this goes to say that for a lightweight person, 20 kg of barbell press could be a lot of weight, but for a heavyweight person not so much. Then there are four important factors you should keep in mind before heading to lift heavy weight.

1.Form

The most important part of lifting heavy weight, as anyone would tell you, is the form. Form relates to the way you are doing the exercises, and if your form is good then half your work is done. Heavy lifting is all about getting to the sweet spot and working the correct muscles, and unless you cannot do that, then it is of no use. Also, another important thing is lifting safety, and this is achieved with form.

2.Speed of Lifting

Yet another important factor that makes up the basics of the heavy lifting is the speed of lifting. Check for you speed when you are lifting, means the speed with which you are contracting and relaxing, or the positive and the negative. The idea is to do the positive movement faster than the negative one. So when you lift, do it in 1 second, and when you release, do it in 3 sec. This is because the release allows you to expand your muscle, thereby building it.

3.Weight and Reps

The weight you are lifting is of utmost importance, but yet another important aspect is the repetitions, commonly known as reps. A person who knows the basics of heavy lifting would pick the right weight and do the right number of reps. Heavy lifting techniques suggest that when you are in need for muscle building then your repetitions should always be between 8-12. So, go for it, and increase your muscle volume.

4.Resting

Everyone knows that we rest in between reps, but to what extent? The idea here is to maximise your efforts, and this is why mastering the resting period is of great importance. When you need to cut down on your fats then your resting period should be short. When there is a little period of rest, it means your muscles will get overloaded, and therefore will feel the feel out of its comfort zone.

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eating cashew nuts never cause weight gain...

One of the most common weight loss tips that almost every one of us might have come across is to snack on dry fruits and nuts. The reason being these are low in calories and fill you up, thereby preventing you from unhealthy snacking. However, cashew nuts are always excluded from the list of nuts that aid in weight loss. The reason -- cashew nuts are loaded with calories which makes it a strict no-no for people who are planning to manage or lose weight. However, in reality, 30 grams of cashew nuts have the same amount of calories as 30 grams of almonds or pistachios. Does this mean cashew nuts do not cause weight gain? Well, that's what a recent research claims. 

According to a recent study done by Dr V Mohan and his colleagues at Madras Diabetes Research Foundation (MDRF), Chennai published in the Journal of Nutrition, cashew nuts do not cause weight gain. In fact, eating these nuts are known to be beneficial for overall health. However, eating in moderation is the key. So do not eat a handful of cashew nuts daily but restrict to 4-5 nuts daily for better health. You can add cashews in curries, salads or smoothies.
Dr R. M. Anjana, Director, Madras Diabetes Research Foundation and one of the key investigators of the study shares few pointers you must read before including cashew nuts as a part of your daily diet. According to her, one must know that the study was done using ripe cashew nuts. The beneficial effects of cashew may be mitigated if the cashew nut is salted or roasted in unhealthy oils or ghee. Regular consumption of cashew nut can also help in improving the satiety. This will lead to a reduction of food intake especially carbohydrate intake of the subsequent meal. These could be one of the mechanisms to explain the lack of weight gain in this study despite taking cashew nuts which are quite high in calories.
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Warning! Foods to avoid at night

Some foods that have been eaten at night time can cause adverse effects.

1. Banana:

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You may get cough if you eat banana at night time. So do not eat bananas at night. Banana prevents constipation by eating at night. Do not eat before going for sleeping at night, and eat 5 hours before going to sleep with bananas.

2. Yogurt:

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By eating yogurt in the night, the stomach gets disturbed. They cause acidity and digestive disorders. Eating Yogurt at night affects the respiratory tube. In other cases, yogurt has wonderful benefits

3. Green Tea:

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Stomach acid rises in the body and increases the dehydration and causes acidity. This is due to the fact that caffeine in Green tea.

4. Rice:

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Do not take rice food at night if you want to keep your body fit. Because starch in rice increases body weight.

5. Apple:

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Acidity occurs when eating apples at night. Apple increases the amount of acid in the stomach. By eating apples during the day, constipation and digestive disorders can be solved. 

The above foods are healthy, but at night the effects are worse. 

Also Read:The Amazing Health Benefits of Aloe Vera Gel and Juice ,You Must Know

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9 Health Benefits of Grapes That'll Make You Want to Eat the Whole Bunch

The greatness of grapes is real! Here are the top benefits of eating/drink

1. They can help with weight management.

Among many nutrients found in grapes, these vine-growing goodies contain compounds with antioxidant properties called flavonoids. A 2016 study linked diets high in flavonoids with weight maintenance. Plus, one cup of grapes has about 100 calories, making them great for a high-volume, nutrient-dense snack of which you can eat more for a lower calorie cost.

2. They're an anti-inflammatory food.

Like other plant-based foods, the antioxidants in grapes may reduce cellular damage by protecting cell membranes. Eating about 1 to 2 cups of grapes per day can help shield your tissues by limiting the chemical reactions that trigger inflammation in your body.

3. They're a heart-healthy snack.

When it comes to cardiovascular health, grapes are overachievers. Some compounds in grapes can help regulate blood pressure, reduce inflammation from oxidative stress, improve blood flow, and protect your vascular system.

4. Your brain may benefit from grapes.

Grape polyphenols may boost cognition and protect your noggin by maintaining vascular health and function. They may also play a role in signaling neurotransmitters and reducing your risk of harmful oxidation, both linked to a lower risk of cognitive decline as a part of a plant-based diet.

5. They may help protect your skin.

Specific phytonutrients found in colorful fruits and veggies like grapes may shield skin cells from the effects of ultraviolet light radiation, according to some small studies.

6. They can lower your risk of diabetes.

Resveratrol, one of immune-boosting antioxidants found in grapes, is specifically linked to improving blood sugar regulation by affecting carbohydrate metabolism. That said, grape-flavored products can contain lots of added sugar, which has the reverse effect! Make sure you're eating grapes in their least-processed form (fresh or freeze-dried grapes or wine!) to reap the benefits.

7. They count toward hydration.

Little known fact: Grapes are 82% water. Proper hydration is directly linked to skin appearance, cell regeneration, and overall health. You get H2O from more than just beverages, though. High-water foods like — you guessed it — grapes can help your skin stay hydrated too.

8. Eating more of them can reduce risk of some cancers.

The benefits of veggies and fruit make them no-brainers when it comes to choosing meals and snacks. High-antioxidant foods like grapes are linked to a lower risk of some cancers by protecting cellular DNA, reducing oxidative stress, and limiting reactions that initiate tumor growth and development.

9. Drinking grapes has benefits too!

As if you needed another reason to pop a bottle: The phenolic compounds in grapes are still present after they've undergone the fermentation process, a.k.a. when they become vino. A whole host of research links regular wine consumption (in moderation, of course!) to a reduced risk of chronic disease and improved health overall. We'll drink to that!

Also Read:6 Miracle Health Benefits of Honey and Cinnamon

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4 Amazing Health Benefits of Apple

1.Apple Boost your Immunity:-Apples contains antioxidant called quercetin especially found in red delicious apples.This antioxidant boost's your immune system to build the natural defence.The other nutrient present in it are vitamin C that have anti-inflammatory properties.Fibers enhance the immune system.

2.Apple Detoxify Your Liver:-We are frequently consuming toxins, it is from drinks or food, our liver discharge these toxins out of body by detoxifying your liver.

3.Apple Helps In Weight Loss:-Apple contains fiber which fills your stomach to fewer calories.By which it reduces calorie intake and also killing the hunger pangs.

4.Apple Brighten And Lighten Your Skin:-Apple have potential to lighten, brighten and soothe your skin.Because it has the highest content of collagen and elastic, keeping your skin flawless and youthful.Thus, consuming this delicious red fruit will provides you rosy, youthful glow forever.

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15 Awesome health benefits of cardamom ( इलायची )....

Cardamom is native to the evergreen forests of India. This spice is commonly used in Indian cuisine, but it has also made its way into Ayurvedic medicine as a treatment for mouth ulcers, digestive problems, and even depression. Some of the health benefits of this peppery, citrusy spice are now making their way into modern studies. It’s well worth adding cardamom to your food for the flavor alone, but these health benefits are also something to consider whenever you break out the spices.

1.Digestion
​Cardamom is related to ginger and can be used in much the same way to counteract digestive problems. Use it to combat nausea, acidity, bloating, gas, heartburn, loss of appetite, constipation, and much more.

2.Detoxify
This spice helps the body eliminate waste through the kidneys.

3.Halitosis
In India they chew cardamom after meals or whenever they need to freshen their breath.

4.Diuretic
Part of the reason cardamom is such a good detoxifier is thanks to the diuretic properties. It helps clean out the urinary tract, bladder, and kidneys, removing waste, salt, excess water, toxins, and combating infections too.

5.Depression
The science behind the antidepressant qualities of cardamom hasn’t been studied yet, but Ayurvedic medicine swears by the tea as a means to fight depression.

6.Oral Health
Apart from helping with bad breath, cardamom is used for mouth ulcers and infections of the mouth and throat.

Also read: Consume these foods to get better eyesight for sure

7.Cold and Flu
This pungent spice may help prevent and relieve cold and flu symptoms. It’s also used for bronchitis and coughs.

8.Cancer
Animal studies are showing promise that cardamom protects against, inhibits growth, and even kills some cancers.

9.Blood Pressure
As a diuretic and fiber rich spice, cardamom significantly lowers blood pressure.

10.Blood Clots
Cardamom prevents dangerous blood clots by preventing platelet aggregation and the sticking to the artery walls.

11.Antioxidant
Many of the vitamins, phytonutrients, and essential oils in cardamom act as antioxidants, cleaning up free radicals and resisting cellular aging.

12.Pathogens
The volatile essential oils in cardamom inhibit the growth of viruses, bacteria, fungus, and mold.

13.Anti-inflammatory
Like ginger and turmeric, its relatives, cardamom has some anti-inflammatory properties that limit pain and swelling, especially in mucus membranes, the mouth, and throat.

14.Hiccups
Cardamom is an anti-spasmodic that can help get rid of hiccups. This also applies to other involuntary muscle spasms, like stomach and intestinal cramps.

15.Aphrodisiac
Traditional medicine lists cardamom as a powerful aphrodisiac that can help with erectile dysfunction and impotence.

Also Read: 5 simple remedies to Boost your immunity

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