How to gain weight in one month

 

How do you gain weight quickly and safely?

Doctors usually recommend gaining weight to people who consistently weigh too little, which can cause a range of health problems. Bodybuilders and other athletes may also hope to gain weight by building muscle.

Foods to gain weight quickly

The following nutrient-rich foods can help a person to gain weight safely and effectively.

1. Milk

Milk offers a mix of fat, carbohydrates, and proteins.

It is also an excellent source of vitamins and minerals, including calcium.

The protein content of milk makes it a good choice for people trying to build muscle.

One studyTrusted Source found that after a resistance training workout, drinking skim milk helped to build muscle more effectively than a soy-based product.

A similar study involving women in resistance training showed improved results in those who drank milk following a workout.

For anyone looking to gain weight, milk can be added to the diet throughout the day.

2. Protein shakes

Protein shakes can help a person to gain weight easily and efficiently. A shake is most effective at helping to build muscle if drunk shortly after a workout.

However, it is important to note that premade shakes often contain extra sugar and other additives that should be avoided. Check labels carefully.

3. Rice

A cup of rice contains about 200 caloriesTrusted Source, and it is also a good source of carbohydrates, which contribute to weight gain. Many people find it easy to incorporate rice into meals containing proteins and vegetables.

4. Red meat

Consuming red meat has been shown to help with building muscle and gaining weight.

Steak contains both leucine and creatine, nutrients that play a significant role in boosting muscle mass. Steak and other red meats contain both protein and fat, which promote weight gain.

While a person is advised to limit their intake, leaner cuts of red meat are healthier for the heart than fattier cuts.

One studyTrusted Source found that adding lean red meat to the diets of 100 women aged 60–90 helped them to gain weight and increase strength by 18 percent while undergoing resistance training.

5. Nuts and nut butter

Consuming nuts regularly can help a person to gain weight safely. Nuts are a great snack and can be added to many meals, including salads. Raw or dry roasted nuts have the most health benefits.

Nut butters made without added sugar or hydrogenated oils can also help. The only ingredient in these butters should be the nuts themselves.

6. Whole-grain breads

These breads contain complex carbohydrates, which can promote weight gain. Some also contain seeds, which provide added benefits.

7. Other starches

Starches help some of the foods already listed to boost muscle growth and weight gain. They add bulk to meals and boost the number of calories consumed.

Other foods rich in starches include:

• potatoes
• corn
• quinoa
• buckwheat
• beans
• squash
• oats
• legumes
• winter root vegetables
• sweet potatoes
• pasta
• whole-grain cereals
• whole-grain breads
• cereal bars

Beyond adding calories, starches provide energy in the form of glucose. Glucose is stored in the body as glycogen. ResearchTrusted Source indicates that glycogen can improve performance and energy during exercise.

8. Protein supplements

Athletes looking to gain weight often use protein supplements to boost muscle mass, in combination with resistance training.

Protein supplements are available for purchase online. They may be an inexpensive way to consume more calories and gain weight.

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9. Salmon

Six ounces of salmon will contain about 240 caloriesTrusted Source, and salmon is also rich in healthy fats, making it a good choice for those looking to gain weight.

It also contains many nutrients, including omega-3 and protein.

10. Dried fruits

Dried fruits are rich in nutrients and calories, with one-quarter cup of dried cranberries containing around 130 caloriesTrusted Source.

Many people prefer dried pineapple, cherries, or apples. Dried fruit is widely available online, or a person can dry fresh fruit at home.

11. Avocados

Avocados are rich in calories and fat, as well as some vitamins and minerals.

12. Dark chocolate

Dark chocolate is a high fat, high-calorie food. It also contains antioxidants.

A person looking to gain weight should select chocolate that has a cacao content of at least 70 percent.

13. Cereal bars

Cereal bars can offer the vitamin and mineral content of cereal in a more convenient form.

A person should look for bars that contain whole grains, nuts, and fruits.

Avoid those that contain excessive amounts of sugar.

14. Whole-grain cereals

Many cereals are fortified with vitamins and minerals.

However, some contain a lot of sugar and few complex carbohydrates. These should be avoided.

Instead, select cereals that contain whole grains and nuts. These contain healthy levels of carbohydrates and calories, as well as nutrients such as fiber and antioxidants.

15. Eggs

Eggs are a good source of protein, healthy fat, and other nutrients. Most nutrients are contained in the yolk.

16. Fats and oils

Oils, such as those derived from olives and avocados, contribute calories and heart-healthy unsaturated fats. A tablespoon of olive oil will contain about 120 caloriesTrusted Source.

17. Cheese

Cheese is good source of fat, protein, calcium, and calories. A person looking to gain weight should select full-fat cheeses.

18. Yogurt

Full-fat yogurt can also provide protein and nutrients. Avoid flavored yogurts and those with lower fat contents, as they often contain added sugars.

A person may wish to flavor their yogurt with fruit or nuts.

19. Pasta

Pasta can provide a calorically dense and carbohydrate-rich path to healthy weight gain.

Avoid bleached pastas, and opt for those made with whole grains. 

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kegel exercises

                                  What are Kegel exercises?

What are Kegel exercises?

Kegel exercises are simple clench-and-release exercises that you can do to make the muscles of your pelvic floor stronger. Your pelvis is the area between your hips that holds your reproductive organs.

The pelvic floor is really a series of muscles and tissues that forms a sling, or hammock, at the bottom of your pelvis. This sling holds your organs in place. A weak pelvic floor may lead to issues such as the inability to control your bowels or bladder.

Once you understand Kegel exercises, you can do them anytime and anywhere — in the privacy of your own home or while waiting in line at the bank.

Why do Kegel exercises?

Both women and men can benefit from Kegel exercises.

Many factors can weaken the pelvic floor in women, such as pregnancy, childbirth, aging, and weight gain.

The pelvic floor muscles support the womb, the bladder, and the bowels. If the muscles are weak, these pelvic organs may lower into a woman’s vagina. Besides being extremely uncomfortable, this can also cause urinary incontinence.

Men may also experience weakening in the muscles of their pelvic floor as they age. This can lead to incontinence of both urine and feces, especially if the man has had prostate surgery.

Goals and benefits of Kegel exercises

Always empty your bladder before doing Kegel exercises. As a beginner, you should find a quiet, private place to sit or to lie down before doing your exercises. As you practice, you’ll find you can do them anywhere.

When you first start doing Kegel exercises, tense the muscles in your pelvic floor for a count of three, then relax them for a count of three. Keep going until you’ve done 10 repetitions. Over the next several days, practice until you can hold your muscles tense for a count of 10. Your goal should be to do three sets of 10 repetitions every day.

Don’t be discouraged if you don’t see the results you want immediately. According to the Mayo Clinic, Kegel exercises may take as long as a few months to have an effect on urinary incontinence.

They also work differently for each person. Some people show great improvement in muscle control and urinary continence. However, Kegels may prevent your condition from getting worse.

Cautions

If you feel pain in your abdomen or back after a Kegel exercise session, it’s a sign that you’re not doing them correctly. Always remember that — even as you contract your pelvic floor muscles — the muscles in your abdomen, back, buttocks, and sides should remain loose.

Finally, don’t overdo your Kegel exercises. If you work the muscles too hard, they’ll become tired and unable to fulfill their necessary functions.

Kegel Exercises for Men

Kegel Exercises for Men - UCLA Urology

The following information is based on the general experiences of many prostate cancer patients. Your experience may be different. If you have any questions about what prostate cancer treatment services are covered by your health insurance, please contact your health care provider or health insurance provider. This education material was made possible by a Grant from the California Department of Justice, Antitrust Law Section, from litigation settlement funds to benefit California.ns diagnosed with cancer or their families.

What Will I Learn By Reading This?

When you have prostate cancer surgery or radiation therapy the muscles that help you control your urine flow may be weakened. When this happens you may have incontinence. Incontinence is when you leak or pass urine when you do not want to. This is a very common side effect or unwanted change of prostate cancer treatment. The good news is that there is a simple exercise, called a Kegel (Keygul) exercise, you can do to help strengthen your muscles. This exercise will help you have more control over your urine flow after your prostate cancer treatment. You will learn:

• What a Kegel exercise is
• Why you should do Kegel exercises
• How to find your pelvic floor muscles
• How often you should do your Kegel exercises

It is important for you to think about and plan how you will take care of yourself before and after your prostate cancer treatment so that you can keep doing as many of your normal activities as possible.

What Are Pelvic Floor Muscles?

Your pelvic floor muscles are a network of muscles that support your bladder and help you control your urine flow. There are three pelvic muscles:

1. The bladder. Your bladder is a muscle shaped like a balloon and holds your urine.
2. The sphincter muscles. These muscles help you open and close your urethra, the tube that drains urine from your bladder. And,
3. The pelvic floor muscle [also known as the pubococcygeus (pu-bo-kak-sije- us) or PC muscle] supports your bladder and rectum and helps control your urine flow.

What are Kegel Exercises?

Kegel exercises are easy exercises you can do before and after your prostate cancer treatment to help strengthen your pelvic floor muscles. These muscles help control your urine flow. Kegel exercises are one of the most effective ways of controlling incontinence without medication or surgery.

Why Should I Do Kegel Exercises?

The prostate is a gland, about the size of a walnut, located under the bladder surrounding the upper part of the urethra. The urethra is a tube that carries urine through the penis to the outside of the body. There are many muscles that surround the prostate gland. These muscles may be weakened during your prostate cancer treatment. This may cause you to have urine leakage also known as incontinence. Building up the strength in your pelvic floor muscles can help you gain better control of your bladder and urine flow. Remember, that just as it takes time to build your biceps and strengthen any other muscle in your body, it takes time to strengthen muscles in your pelvic floor.

How Do I Find My Pelvic Floor Muscles?

In order to help strengthen you pelvic floor muscles, it is important that you take time to make sure you are exercising the right muscles. It may take you several tries to find your pelvic muscles. So, take your time.

There are several ways that you can find your pelvic floor muscles. One way is to:

1. Try to stop and start your urine stream while you stand at your toilet to urinate (pee). Try to do this two or three times.

Another way to find your pelvic floor muscles is to:

1. Imagine that someone walks in to your bathroom while you are urinating (peeing) and you need to stop your urine flow.
2. Try to stop your urine flow.

The muscles you use to stop your urine flow are your pelvic floor muscles. These are the muscles you want to strengthen before and after your prostate cancer treatment.

How Do I Do A Kegel Exercise?

Now that you have located your pelvic floor muscles, you can exercise them even when you do not have to urinate (pee) by following these simple steps:

1. Tighten and hold your pelvic floor muscles for five seconds (count 1 one thousand, 2 one thousand, 3 one thousand, 4 one thousand, 5 one thousand).
2. Relax your pelvic muscles. You have just done one Kegel exercise. You should plan to do 10 to 20 Kegel exercises three to four times each day.

Another way to tighten your pelvic floor muscles is to:

1. Squeeze the muscles in your anus (like you are holding a bowel movement).
2. Relax your pelvic floor muscles after each attempt.
3. Repeat this exercise 10 to 20 times.

When you do your Kegel exercises, remember

• Do not hold your breath.
• Do not push down. Squeeze your muscles together tightly and imagine that you are trying to lift this muscle up.
• Do not tighten the muscles in your stomach, buttocks, or thighs.
• Relax your pelvic floor muscles between each squeeze.

  
  

How Often Should I Do My Kegel Exercises?

When you first start doing your Kegel exercises, you may not be able to repeat the exercise 10 to 20 times. This is ok. It is much better for you to do fewer Kegel exercises that make your pelvic floor muscles stronger, than to do more exercises that do not work the muscle in the right way. As you get better at doing your Kegel exercises, slowly increase the number of times you repeat the exercise until you reach 20. Your goal should be to do 20 Kegel exercise three to four times each day.

The great thing about Kegel exercises is that you can do them anytime you want to do them. No one can tell that you are doing these exercises. You do not need any special equipment to do Kegel exercises. You can do your Kegel exercises before you get up in the morning, at lunchtime, at suppertime, and at bedtime. You can do them while you are watching TV or reading. Some men put notes on their refrigerator or on their bathroom mirror to remind them to do their Kegel exercises. Kegel exercises can help both men and women. Some men’s partners do the exercises with them. The more you do them, the stronger your pelvic floor muscles will become.

When Should I Do The Kegel Exercises?

It can take six weeks or longer to strengthen your pelvic floor muscles so it is best to start doing your Kegel exercises before you have prostate cancer treatment. This will help you become better at doing the Kegel exercises and strengthen your pelvic floor muscles before your treatment starts. Remember, your pelvic floor muscles are like any other muscle in your body. It takes regular exercise and time to strengthen them.

Plan For Doing Your Kegel Exercises

• When will you practice your Kegel exercises?
• How will you get in touch with your doctor or health care team if you have questions about Kegel exercises?

  
  

Can I do Kegel Exercises If I Have A Catheter?

A catheter is a thin rubber tube placed in your body to drain urine from your bladder out through your penis. Do not do any Kegel exercises if you have a catheter in your penis.

Start doing your Kegel exercises according to the instructions above as soon as the catheter is taken out of your penis. After your catheter is removed you may experience some urine leakage (incontinence) when you stand up, cough, sneeze, laugh, or lift something. You will probably need to use incontinence pads for a while. However, doing Kegel exercises may help you control your urine flow sooner. If you have urine leakage when you stand up, cough, sneeze, laugh, or lift something, try doing a Kegel exercise. This may keep you from leaking urine.

Will My Urine Leakage Stop if I Do The Kegel Exercises?

Most men gain control of their urine leakage (incontinence) within nine to 12 months after their surgery. Studies with men show that Kegel exercises help lessen urine leakage. However, each man’s healing time is different.

Do not become discouraged if you have urine leakage. If you do your Kegel exercises on a daily basis, you can expect to see some results. You may have a great improvement or you may help keep your urine leakage from getting worse. You will need to continue doing your Kegel exercises each day so that your pelvic floor muscles stay strong.

If you have any questions or concerns about urine leakage (incontinence), how to do a Kegel exercise, or if you would like to know about other things that may help with urine leakage, please talk to your doctor or your healthcare team.

What Have I Learned By Reading This?

You learned about:

• What a Kegel exercise is
• Why you should do Kegel exercise
• How to find your pelvic floor muscles
• How often you should do your Kegel exercises.

If you have any questions, please talk to your doctor or health care team. It is important for you to think about and plan how you will take care of yourself before and after your prostate cancer treatment. This knowledge will help you take better care of yourself and feel more in control so that you can get the most from your treatment.

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Best ab exercise for men

 

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The Benefits of Ab Exercises

Getting visible abs is just the tip of the iceberg when it comes to training your core. There are almost countless benefits of having a fortified mid-section that are applicable to almost everyone — whether you swear by a weekend 5K, are a devout CrossFit zealot or just want to become faster, fitter and stronger. Here are just a few.

You'll beat back pain with ab exercises: In 2016, according to the Office for National Statistics, almost 31m work days were lost in the UK due to musculoskeletal problems including back pain, with treatment and attributable costs estimated at £12.3bn a year. The solution, thankfully, is significantly cheaper. A core-focused training regime — this 4-move back workout is particularly effective – can eliminate back pain, Canadian research suggests, with stationary exercises such as side planks being more beneficial than sit-ups or crunches.

You'll hit many personal bests: If your big lifts have stalled, it's probably your (lack of) accessory work and a weaker core holding you back. A strong midsection will become the sturdy foundation on which your compound moves will increase, helping you lift heavier weights for more reps, generating more force through your body and keeping your back safe.

Your posture will improve with ab exercises: Simply put, core training can help you stand up straight. A study in Isokinetics and Exercise Science found men who took three hour-long pilates sessions a week for two months saw significant improvements in postural stability tests and exercises.

You'll have better balance: "A strong core keeps your torso in a more stable position whenever you move, whether you're playing sports or just doing chores," sports medicine specialist J. Christopher Mendler, M.D said to Men's Health. This will translate into both your training and every day movements.

You can dominate at your sport: As a strong core will help you transfer more power to your limbs, you'll be able to punch harder, drive further and send a ball with more force, making you a better athlete at just about anything.

You'll become more agile with ab exercises: A study in the journal Kinesiology found that participants performing core and instability exercises — such as TRX exercises and single-leg moves — can help you become more flexible and more agile.

Your Ab Exercises and Six-pack Cheat Sheet

Of course, there's more to life — and to your training – than the ab exercises that we've prescribed in this article. The links, below, offer alternatives to your current training, alongside diet advice, physique know-how and workouts that will hit your abs and other areas of your body, such as your shoulders and your arms.

BEST AB EXERCISES TO DO IN DAILY WORKOUT PROCESS

Upper Abs Workout

1. Dumbbell crunch

Reps 10 Rest 10sec

Lie on your back, holding a dumbbell or weight plate across your chest in both hands. Raise your torso, then lower it, maintaining tension in your uppers abs throughout.

2 Tuck and crunch

Reps 15 Rest 10sec

Lie down with your hands by your head and your legs raised with your knees bent at a 90° angle. Simultaneously raise your torso and draw your knees towards your chest. Keep your fingers by your temples throughout and initiate each rep smoothly without jerking your torso up. Don’t let your feet touch the floor between reps.

3 Modified V-sit

Reps 12 Rest 10sec

Lie with your legs raised off the floor and extended away from you so they’re parallel with the floor, and your arms straight by your sides, held off the floor. Keep your arms straight as you raise your torso and bring your legs in, bending at the knees, so that your chest meets your knees at the top of the move. Then lower under control.

4 Crunch

Reps 20 Rest 90sec

Lie on your back with your knees bent and feet planted, and your arms crossed across your chest. Raise your torso using your abs, then lower. Your upper abs will already be close to fatigue but try to hold the top position of each rep for at least one second to make them work as hard as possible.

Lower Abs Workout

1 Hanging leg raise

Reps 10 Rest 10sec

Fair warning, this tough exercise sets the tone for what is going to be a brutal workout involving four different hanging exercises. Start in a dead hang with your legs straight and your knees and ankles touching. Keep them together as your use your lower abs to raise them, then lower back to the start under control.

2 Hanging knee raise twist

Reps 12 each side Rest 10sec

Start in a dead hang with your legs straight and knees together. Twist your body and raise your knees to one side, then return to the start. Continue, alternating sides.

3 Hanging knee raise

Reps 15 Rest 10sec

This slightly easier variation on the hanging leg raise still puts a lot of pressure on your lower abs. Start in a dead hang and raise your knees powerfully to activate more of the muscle fibres in the lower abs. Lower back to the start under control to prevent swinging.

4 Garhammer raise

Reps 20 Rest 90sec

Start hanging from the bar but with your knees already raised to around your midsection, then lift them as high as you can. Lower back to the start under control, keeping your abs engaged throughout.

Obliques And Core Workout

1 Decline plank with foot touch

Reps 10 each side Rest 10sec

Get into a decline plank position, supporting yourself on your forearms with your feet raised on a bench. Your body should form a straight line from heels to head and the aim is to maintain that position throughout the exercise. Lift one foot off the bench and move it to the side to touch the floor, then return it to the bench. Continue, alternating sides.

2 Seated Russian twist

Reps 12 each side Rest 10sec

Sit on the floor with your knees bent and heels on the ground. Your torso should be at the top of the crunch position, forming a 45° angle to the ground. Twist your torso from side to side, moving in a smooth and controlled manner.

3 Bicycle crunches

Reps 15 each side Rest 10sec

Lie on your back with your hands by your temples and your legs raised with your knees bent at a 90° angle. Bring your right knee up towards your chest while raising your torso and twisting so your left elbow comes to meet your knee. Then lower and do the same on the opposite side. Keep your shoulders and feet off the ground to force your abs to work hard to stabilise your torso.

4 Plank

Time Max Rest 90sec

Maintain a strict plank position, with your hips up, your glutes and core braced, and your head and neck relaxed. Breathing slowly and deeply, hold the position for as long as possible.

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