Hello sudhanshu, The causes for you not gaining weight can be, 1 high metabolism 2 less calorie surplus 3 some medical cause Same goes for low stamina. What yous hould be doing is, Firstly increase your calorie surplus take 400kcal per day extra of what you usually take. Secondly add protein 2g/kg body weight in form of eggs, chicken, dal, whey protein or paneer if fresh and authentic. Add banana and dry fruits in your diet. Have multiple small meals like 4-5 a day. Now to build muscle along with gaining weight. Do strength training (weights) 4-5 times a week. Cardio 2-3 times a week. Take adequate sleep as muscles build in sleep not while working out. If you see no progress after 2-4 weeks of doing this then medical causes should be evaluated. Get these tests done. CBC, TFT, FBS,vit b12, d Keep a track of your progress and you’ll gain weight and strength. Open to further questions.
Hi Sudhanshu,
*For weight gain, Whole grains (brown rice, oats,chapati) Healthy fats (nuts, seeds, avocado, peanut butter, ghee) Protein-rich foods (eggs, chicken, fish, paneer, lentils, milk, yogurt) Fruits (banana, mango, dates)
*Train with a mix of strength + cardio.
Focus on compound exercises (squats, push-ups, pull-ups, bench press, deadlifts).
*Ensure good sleep & stress management
*If not progressing after 3 months, Please do these tests ; Thyroid profile CBC, Vitamin D, B12, Iron Liver function test
I trust this helps Feel free to talk Thank you
Hello. for proper advice consult a NUTRITIONIST.
For healthy lifestyle: 1. Adequate sleep 2. Reduced stress 3. Start a multivitamin daily 4. Drink adequate water daily 5. Add seasonal fruits to your diet.
Take care
Gaining weight and improving stamina simultaneously can be challenging but certainly achievable with the right approach. Begin by assessing your current dietary intake to ensure it aligns with your goals. For weight gain, aim to consume more calories than you expend. A practical way to do this is by focusing on nutrient-dense foods that are calorie-rich but also provide essential nutrients. Include more healthy fats, such as avocados, nuts, and olive oil, in your meals. Consider incorporating protein shakes or smoothies, which can be an easy way to increase your caloric intake without feeling overly full. Be sure to include a variety of proteins, such as lean meats, eggs, and legumes, as protein is crucial for muscle repair and growth, aiding in both weight gain and stamina.
When it comes to improving stamina, pay attention to your exercise regimen. A balanced mix of strength training and aerobic exercises will be beneficial. Strength training can aid in muscle mass increase, while aerobic exercises, like cycling, swimming, or running, can enhance your cardiovascular endurance. Gradually increase the intensity and duration of your workouts to challenge your body continuously. it’s important to allow time for recovery, as overtraining can lead to fatigue and hinder your progress. Ensure you’re getting 7 to 9 hours of quality sleep per night, as inadequate rest can impact your energy levels and the body’s ability to repair muscle tissues.
Keep track of your progress by monitoring calorie intake, workout intensity, and how you feel each week. If you find little improvement, consulting a dietitian or physical trainer could provide you with personalized insight to further optimize your regimen. But if fatigue is overwhelming, or if the weight loss or inability to gain persists, consult a healthcare provider to rule out underlying medical conditions such as hyperthyroidism or gastrointestinal disorders. Remember, patience and consistency are key, but do not ignore symptoms that may require professional evaluation.
