This weight gain meal plan is simplified and budget friendly. All you need to do now is start putting it into action and get those sexy gains. Pin 0. Share 0. Tweet 0. You may also like. To make it 3, calories: Add another hard-boiled egg at breakfast, add 6 whole-wheat crackers and another tablespoon hummus at A. Daily Totals: 2, calories, g protein, g carbohydrates, 48 g fiber, 94 g fat, 2, mg sodium.
To make it 3, calories: Increase gnocchi to 2 servings at lunch and add 1 graham cracker at P. Daily Totals: 2, calories, 81 g protein, g carbohydrates, 53 g fiber, g fat, 2, mg sodium. To make it 3, calories: Add 2 additional graham crackers and 2 Tbsp.
Daily Totals: 2, calories, g protein, g carbohydrates, 60 g fiber, 86 g fat, 1, mg sodium. To make it 3, calories: Add 1 medium apple with 2 Tbsp. Daily Totals: 2, calories, g protein, g carbohydrates, 64 g fiber, 91 g fat, 2, mg sodium. To make it 2, calories: Omit the hard-boiled eggs at breakfast and reduce to 1 wrap at lunch. To make it 3, calories: Add 2 Tbsp.
Daily Totals: 2, calories, g protein, g carbohydrates, 54 g fiber, g fat, 2, mg sodium. Healthy Weight-Gain Meal Plan. Gain weight the healthy way with this nutrient-packed meal plan. Sarah Garone, D. Updated November 29, With so much equipment and so much information out there, it can be hard to know where to start. In this program for women we take you through every step and leave no stone unturned when it comes to weight training — from a detailed sample plan to answering some of the most common questions you might have.
This week weight training program is perfect for any woman who wants to feel stronger, look leaner and feel more confident. The goal of this program is to take you from your current starting point, to a leaner, stronger, and curvier woman who is both confident and healthy.
This guide dispels the myth that you have to do endless hours of cardio to achieve a slimmer body. So many women feel insecure about the way they look because of bad advice, where crash diets and endless spinning classes leave you exhausted and feeling hopeless. Yes, there are some benefits to cardio which make it a great way to keep fit and healthy.
And guess what? This is like a normal plank - except useful. It challenges the core far more and offers a much better progression. You simply move the knees and elbows further apart to make it harder, and closer to make it easier. This is a great way of building your core muscles - especially obliques and rotational muscles. This is perfect for balancing the joints and building better spinal health - which makes it one of our favorite core exercises for healthy weight gain.
This works in the exact opposite muscles of the deadbug, making them a great pair. Superset these two exercises to build better core and back muscle control, as well as helping build better connection in the glutes for better weight gain in the butt , legs, and core.
This is a great way to add major resistance to your core exercise and build a thick, strong set of abs. This is a great exercise for finishing workouts - it expands on the movements of the lying leg raise and knee tuck.
This makes it a great ab workout, and you can even combine it with exercises like the deadbug for better core control while you build muscle and strength.
They offer amazing value for strength, health, and physique goals. This is the hallmark of any great weight gain workout plan! Remember that recovery and out-of-training factors make all the difference. They specifically depend on eating enough — which is a major limitation for many women. High quality appetite supplements like AppetiteMax can be a great stepping stone to better weight loss, letting you focus on training hard.
Healthy weight gain depends on consistency, time, and eating lots of quality weight gain foods. Work hard, feed well, sleep plenty, and repeat! Close menu. Close cart. The Goal of All Weight Gain Exercises Weight gain workout plans for females are mostly different because of these goals.
Military press A key shoulder and tricep building exercise. Seated overhead press This is a great variation to build better positioning and reinforce good military press technique. Z-press This is an even more challenging seated press that links up your whole core and shoulders.
Skullcrushers This is an amazing triceps exercise that works the full range, hitting the long head, which ties into the shoulder and is often overlooked. Lu raises A powerful upper back exercise with light weights. Dips Dips are one of the best exercises for the upper body.
Dumbbell rows Also known as DB rows, this is one of the best long-range upper back exercises. Pendlay row A big, heavy, 2-handed row. Seated cable row This is a great exercise with constant tension, always challenging the muscles of the upper back.
Ring Rows This is a simple but brutally effective gymnastic strength training exercise. Chin-ups Slightly easier than the pull-up, the chin-up has more bicep focus. Seal Row Seal rows really emphasize the proper movement of the row, which is great for directly targeting the upper back muscles. Yates row The underhand grip of this exercise emphasizes the biceps and the external rotators of the shoulder, forcing you to develop these important muscles.
Reverse flyes Like the Lu raise, this is a light finishing exercise that you can use light weights with, while building muscle mass and improving your upper back strength. Box squat You can use the box squat to build hip strength and control, as well as quad size. Safety bar squat This is a fantastic squat variation that puts more challenge in the core and upper back muscles. Hack squat This is one of the best weight machines in the gym. Leg press The leg press is excellent for gaining high-quality muscle weight.
Single leg press Most people need to do more single leg exercise. Reverse lunge This is a perfect free weight single-leg exercise for beginners. Bulgarian split squat This is the ultimate lower body accessory exercise. Step ups Step-ups are a great way to build practical, functional strength. Cyclist squats The cyclist squat is an extreme form of thigh-building exercise.
Kang squats These are a difficult but excellent exercise to build better hamstring and back strength along with squat depth and posture. Kettlebell swings Heavy kettlebell swings help you control momentum, build the core, upper back, lower back, glutes, and hamstrings. Hip thrusts Hip thrusts are heavy glute exercises. Single leg glute bridges This takes the weight down on the hip thrust and focuses on good balance, core control, hip health, and more. Back extensions This is a fantastic exercise for building the glutes and back muscles.
Glute ham raises The GHR is one of the best lower body exercises. Leg curls The leg curl is a great way to build the hamstrings. Core Exercises for Women Your core is literally the controlling system for your spine and hips — two of the most common places for long-term injury.
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