How To GAIN 10 kg Weight Fast (Diet and Workout) | Abhinav Mahajan

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Wondering why are you not gaining any weight? Could genetics be a reason? Or is it just your body type? How can you gain more weight? I'm here to answer all of these questions and then some to help you through your weight gain Journey so you can achieve your ideal body goal in a healthy and natural way!
Gaining weight is often a massive challenge for many people, however, it is nothing that a healthy diet, workout, and a few lifestyle changes can't fix. In this video, I am sharing with you some of the major reasons that might be causing you to lose weight along with a set of tips and recommendations that you can include in your everyday routine to help with weight gain issues.
Topics Discussed in the video include Body Type, Diet, Meal Portions, low fiber foods, and high fiber foods, Protein, Calories, Carbohydrates, Workout Volume, Workout Frequency, Workout Length, Strength gain, Recovery after a workout, Sleep time, Stomach Health, Eating Disorders, Indigestion, and more! By the end of this video, you will be fully prepared and aware to begin your weight gain journey so don't forget to share your progress with me!
If you’re underweight and looking to gain weight, it’s very important to do it right.
Consuming soda, donuts, and other junk foods may help you gain weight initially, but it can increase your risk of heart disease, diabetes, and cancer .
A healthier approach to gaining weight involves gaining a balanced amount of muscle mass and subcutaneous fat rather than a lot of unhealthy belly fat .
A recent animal study suggests that belly fat specifically may be correlated with increased cancer risk
A high percentage of body fat also increases your chances of developing type 2 diabetes and other health problems, even if you are not overweight .
To gain weight healthily, focus on eating more nutrient-dense foods and living an overall healthy lifestyle that involves exercising, getting enough sleep, and reducing stress, if you can.
This article outlines simple strategies to quickly gain weight - without increasing your risk of disease.
Although being lean can often be healthy, being underweight can be a concern if it's the result of poor nutrition or if you are pregnant or have other health concerns. So, if you're underweight, see your doctor or dietitian for an evaluation. Together, you can plan how to meet your goal weight.
Here are some healthy ways to gain weight when you're underweight:
Eat more frequently. When you're underweight, you may feel full faster. Eat five to six smaller meals during the day rather than two or three large meals.
People can gain weight in several ways. The simplest method is to increase the overall calorie intake while focusing on eating a variety of food groups. Individuals who specifically want to gain muscle can combine this higher calorie intake with sufficient protein and exercise.
Note that being underweight (or overweight) is not always solely measured by BMI, and there are other factors to consider.8 Some people naturally have less fat than others and could be perceived as underweight due to their low BMI but are otherwise perfectly healthy. The same goes for those who may be considered overweight or obese based on their BMI. That's why it's best to speak with your doctor who can provide an accurate diagnosis.
If you're underweight and it's determined that your health would benefit from gaining weight, your doctor will likely recommend that you eat more foods that are nutrient- and calorie-dense to help you gain weight.
But at the same time, there are many people struggling with weight gain. Gaining weight is not strenuous.
How to Gain Weight at Home in 7 Days
Here we create a list of tips that can help you to gain within a week naturally without creating health issues. Try to follow these weight gain diet tips and the result will start showing within 7 days:
1. Eat a lot of proteins: Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight instead of just fat. If you're trying to gain weight, aim for 0.7-1 grams of protein per pound of body weight (1.5 - 2.2 grams of protein per kilogram).
2. Eat Repeat Eat: Eat at least 3 meals per day and make sure to eat plenty of fat and carb.
3. Energy Dense Food for weight gain: Eat a lot of energy-dense food.
Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc.
Dried fruit: Raisins, dates, prunes, and others.
High-fat dairy: Whole milk, full-fat yogurt, cheese, cream.
Fats and Oils: Extra virgin olive oil and avocado oil.
Grains: Whole grains like oats and brown rice.
Meat: Chicken, beef, pork, lamb, etc. Choose fattier cuts.
4. Weight Lifting Exercise: Lift heavy weights and improve your strength. This will help you gain muscle mass instead of just fat.

[@manusengar01]

1.Diet 2.calories 3.carbohydrate 4.liquid calories 5.healthy fat 6.workout 45 minutes 7.recovery sleep 7 to 8 hr 8.digestion 9.meal time-ginger salt 6 meal per day Or ajwain prblm

[@Faizanchoudihary]

Gggggg

[@SarthakChanpuriya]

Nice

[@English-by-spence]

Can say one of the best video on weight gaining. Simple basic and Knowledgeable 👍🏻

[@shubhamdubey3257]

Hi Abhinav, so happy to see your videos after so long. Its been almost 3 yrs I saw your fitness tips, although I have subscribed to your channel but don't know why I was not getting your tips on my feed anyways might be due to some glitch. Good luck to you ✨

[@thanushr6710]

Dec - 19 - 2023 today. I will follow this for 3 weeks and be back. Lets check the results.

[@thanushr6710]

Please like this so that i can get reminded when ever someone likes. Thank you🙂

[@a8hi_24__]

@@thanushr6710 kitna bda Bhai 🥲

[@deexavi7045]

Bro ,??

[@mafiadevilgamingff1513]

Are you here​@@thanushr6710

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​@@thanushr6710have you followed??

[@PuneetKumar-sr9ex]

Best video on KZbin related to weight gain for sure...the way you explain everything is just superb.. thanks alot 🔥❤️

[@sureshchandrabehera4366]

Love U Abhinav Sir . I always found full information and point to point information in your video. Thankss❤🙏.

[@subtleup]

Wow! Its so simply explained... Thank You!!!!

[@mcqworld8492]

Really Informative, Thank you for making these type of vedios

[@aparnaupadhyay5384]

Now I clear with my goals😊 ....And please make a video on full body workout for weight gaining please please humble request to uh .. Lots of love ❤️

[@AlphaAlam]

That was helpful. Genuine and great information brother! Keep going❤️💪

[@ABHINAVMAHAJAN]

Appreciate it

[@rajveerchavan4622]

@@ABHINAVMAHAJAN ek din me kitni calories khani chahiye weight gain ke liya

[@devlalwani4800]

very helpfull and making very understanding video💯GOOD JOB BRO.

[@Pawanrawat2410]

Informative thankyou 👍🏻

[@piyushjain9552]

This guy is very perfect advisor♥️♥️ .and far better then other show off fitness influencers😏 , who only show off their gyms, cars, gf

[@DeepCastingWithAbhi]

Yes sir we want full body workout plan.

[@PrasadMoresReactions]

Great information sir thankyou so much

[@kiratlodhi4777]

One of the most fine video about weight gaining , no bakwaas bs kaam ke baat

[@alikazmi4891]

Really love your way of explaining best content brother❤

[@ABHINAVMAHAJAN]

Thank you so much 😀

[@ravish4893]

I was finding this content since 1 month. Thank You Brother.❤

[@viveksrt]

as always great to hear you..

[@ayanchatterjee2664]

Very helpful Thank you so much ♥️🌷 and please make a workout plan 😊

[@DeepakKumar-iu6yr]

This is the only all-in-one video across this platform I ever found. Thanks man😁.

[@shovonnabi5681]

Straight to the point..Bang on 👍🏼

[@ABHINAVMAHAJAN]

🙏🙏

[@allboutchemistryxyz6714]

good research bro..... leave no stone unturned

[@mrmannix2132]

Very informative video…… keep it up sir ….❤❤❤❤

[@rahultadvi8389]

Thanks brother ❤️😊

[@chetankumar919]

Really need full body workout. You are really an inspiration for me at least. Thanks for this video sir.🙏 and yeah your biceps is just awesome asit is growing sir 😃always love the last line and the way of talking to us like our elder brother

[@ABHINAVMAHAJAN]

😍😎

[@pradhumansharmavlogs8072]

Bro if you really gain your weight trust me im the best person for converting your problems into solution 💯

[@ajayrax2091]

Apne har छोटी चीज़ को bataya है जो जरूरी है... Thanks dude ❤️👍😊

[@Mr__shl]

Thanks sir that’s very helpful for me

[@intsarhussainali658]

This old Abhinav Mahajan we were waiting for...talking about workouts and diet... We definitely need a perfect full body workout for muscle building hitting every muscle perfectly

[@ABHINAVMAHAJAN]

❤️💪

[@DeepCastingWithAbhi]

We need it

[@uttamyadav9370]

​@@ABHINAVMAHAJAN ... sir please how to increase height ,.... ke uper ek video banaiye na

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[@OPROMANFF]

One of the best videos I've seen on this topic ❤

[@gaurav.j08_]

Yes! Full body workout 💪 video

[@SarveshP07]

You are the best♥️ watching you from start. And i have gain lot of knowledge from you

[@rishabhgarg9904]

very informative video. Thanks Abhinav 💪🏻

[@ABHINAVMAHAJAN]

🙏🙏

[@Ojasvatripathi]

We want full body workout 🔥

[@paolomaldini4]

Thanks for the video ❤️

[@shivachaudhary134]

Thanks Bro you're my inspiration ❤

[@Notty903]

Bro I've seen a lot of KZbinrs telling abt weight gaining,but u r different,u actually have knowledge...jhakkaaas.

[@vikaspawar5193]

Thank you for the video. I have tried gaining weight many times in the past. But I did one thing wrong: I gave up. This time no matter what happens, I will persist.

[@ABHINAVMAHAJAN]

Good luck 🤞

[@i_UCH1HA]

@peace that's why im unable to gain...itna kha hi nhi pata

[@theincompletelove5059]

Dude,start adding smoothies to your diet,cos it's easier to drink ,tasty, and easy to digest

[@i_UCH1HA]

@peace agree bro

[@VinayKumar-gg9rx]

Need to be smart with never give up attitude and dont make same mistake

[@Sanu_khrolia1044]

Wow jo apne btaya itni details m koi nahi btaya.. very useful video thank you sir

[@rishisri7681]

Thank you brother.Pls do full body workout video for muscle gain.

[@arindamnaskar5401]

You are coming always with a energetic way Abhinav bhai 🔥🔥❤

[@aniketdey149]

Yes we want a full body workout plan 👀 And thanks for this video 😊

[@ABHINAVMAHAJAN]

😍

[@_Singh5]

@@ABHINAVMAHAJAN yeah..... We r waiting for your full body workout plan....

[@parmeshwarn2516]

Yes

[@Princekumar-wt4wx]

Yes

[@Princekumar-wt4wx]

@@ABHINAVMAHAJAN please make video

[@user-ys4ls9yb2n]

Yes full body workout video is needed​ made by you

[@lucasvarley9764]

This is great stuff, thanks for posting! I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me add some muscle and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thank you!

[@ABHINAVMAHAJAN]

Yes they are helpful but just customise according to your convenience

[@koushalbhaskar9703]

Please bring full body workout plan ❤️

[@ABHI-pp6ky]

Well bro keep going and keep inspiring me...

[@santoshrode8312]

Informative 👍

[@anitaprinces4485]

Abhinav mahajan = content creator 👌🏻 I'm waiting this video & I will definitely doing this all.. thanks sir 🔥

[@ABHINAVMAHAJAN]

Thank you. 🙏

[@shivamvishal9126]

​@@ABHINAVMAHAJAN bro want to remind, for better digestion, high fiber food is required. Please do a better research.

[@Piyushparmar0909]

Mera bhi pahle aesa hi tha. Me pahle bahot jyada sets Marta😮‍💨tha aur fir Weight gain na hone par niras hota tha🥲. Fir pata chla ki sets Kam aur khane pe focus karna chahiye...ab mera weight 2 months me 4 kg badh gya... 38 se 42 hua...😃

[@Shivamxesports]

Bro mera to 62 kg weight h at the age of 15 😊❤

[@TruthSeekers287]

@@Shivamxesports toh kam karna fir

[@sayamvirmani]

@@TruthSeekers287 lol ye badia tha guru ye banda Thora weighty h

[@divyanshubijnor]

@@TruthSeekers287 my age is 15, my weight is 62 kg and my height is 5'11"

[@DivyanshBhandari-ou6lj]

​@@Shivamxesports Aur mera 14 years mai 35kg😢

[@Bnp_lord_gaming]

June 4 to start tomorrow wait gain 😊😊 like 🥺

[@ABHINAVMAHAJAN]

All the best

[@kartiksable8787]

Yes sir we want full body workout please 🙏🏻

[@yashrajbhardwaj2130]

This video is so helpful thanks for the content abhinav sir ❤️

[@ABHINAVMAHAJAN]

😎🙌

[@packetshark]

Comprehensive video .. quality content without non sense

[@ABHINAVMAHAJAN]

Thank you 🙏

[@kashilifestyle5528]

Good information 🙏

[@riteshgupta1835]

Good point overall 👍💯👌

[@niteshtakhar]

this information is very important and helpful for me, thank you sir🥰

[@ABHINAVMAHAJAN]

❤️❤️🙏🙏

[@kumarpatil1708]

*Yes we want full body workout for weight gain*💯

[@ABHINAVMAHAJAN]

👍

[@shantanuwani6254]

Thank uh abhinav for this video waiting for this

[@john854]

Very Informative....though I'm an intermediate lifter now still there was a lot of information which i didn't knew

[@ABHINAVMAHAJAN]

💪❤️

[@naeemahmed6379]

Much informative video 🔥

[@ABHINAVMAHAJAN]

Appreciate it!

[@abdulsaboor3635]

Thanks a lot. Buddy

[@denpa8954]

Pls bring the full body workout plan as soon as possible.

[@naman2481]

Video quality is super amazing❤❤ Thanks for the tips

[@ABHINAVMAHAJAN]

Thank you

[@soniamadaan444]

No need of 3 months..i gained 7 kgs in one month with proper diet and normal workout in gym.. credit goes to my brother ❤️I was underweight since childhood and people used to make fun of me😓

[@umairriyas]

Howw pls tell me

[@GaneshGanesh-pu6zd]

Please tell your diet plan

[@soniamadaan444]

No particular diet plan guys... morning 1)banana shake ( banana,milk,everyday powder,peanut butter ), chai parantha ,lunch (sabji,roti,dal,chawal),eveng eggs or chiken soup before workout in gym after coming sprouts soup,. Fr rat me dinner dal roti and milk..this i did in lockdown time oct 2020..bt never missed gym and food,kyuki workout krk e bhukh lgegi so do exercise..and take liquid diet that is easy to digest..never knew it was that easy👍

[@tusharpal2822]

@@soniamadaan444 thanks Sonia

[@vinod8621]

@@soniamadaan444 Voh sab theek hai aapka weight gain hua iska mtlv ye nahi ki dusro ka bhi ho jaye , Sabki body type alag hoti hai ...

[@mohitsinha4118]

We Want a Full Body Workout Plan.

[@g-minor8572]

Bruhhh....staright to the point 🙌🏼💯

[@pr47ik]

EXACTLY THIS IS THE VIDEO I WAS LOOKING FOR .. AB full body workout to chahiye hi chahiye.. 💯

[@Navneet013]

Tere baap ka naukar nhi hai vo😊

[@ABHINAVMAHAJAN]

💪✅

[@SachinYadav-vq7ck]

i@@ABHINAVMAHAJANsir mujhe 1769 bata raha hai but kitna diet lene hai kaise

[@shubhamthokal276]

Make a video on newbie gains,and actual plan for gaining.I heard from my trainers that for weight gaining full body workout on alternative days are the best,but didn't found any playlist or videos regarding so please make it, It will be really helpful.

[@ABHINAVMAHAJAN]

Done ✅

[@anuragprajapati6824]

Tnxx broo really gives knowledge full video ♥️♥️♥️♥️♥️♥️♥️♥️

[@adityabrahma7052]

Plz make a video on full body workouts at gym and home respectively. It will be a great help for us. Thank you

[@FierceSK]

Ok sone jaa rha hu sorry

[@AnimeLover-hy7lo]

Bhai apki body bani

[@salvester8050]

I gained approx 10kg weight in 4 months ... 6 day gym and 200-300 surplus calories

[@GaneshGanesh-pu6zd]

Please tell your diet

[@salvester8050]

@@GaneshGanesh-pu6zd banana,oats, peanuts,milk, soya chunk and home made foods

[@abhishekhardik1826]

I gained 10 kh in 2 months

[@Goldybra36inch]

@@abhishekhardik1826 bro please tell your diet

[@Short_videos781]

Thanks Brother 👍❤

[@sumitkamble5644]

On point

[@animenaman2823]

Yes we want a full body workout plan 👀 And thanks for this video

[@ABHINAVMAHAJAN]

👍🙌

[@nzxtgamerz19]

@@ABHINAVMAHAJAN sir weight gain karne wale workout ke upar video banao

[@anujnamdev2567]

Pure content, No bakwass 👏🏻👏🏻👏🏻

[@ABHINAVMAHAJAN]

🙏🙏

[@Prakashshrestha-ps5cw]

Thank you brother❤❤

[@dhargamerz6879]

Most helpfull vedio thanks

[@kaliahir185]

YES WE WANT FULL BODY WORKOUT FOR WEIGHT GAIN AND MUSCLE GAIN

[@ABHINAVMAHAJAN]

👍💪

[@juukoswaibu7824]

Hi

[@user-mw6ns7jz6g]

Hats off to you Abhinav bhaiya . Lots of love from bihar 🌝

[@ABHINAVMAHAJAN]

❤️❤️

[@sahilsihag316]

Thank you so much ❤

[@sachinsaini4313]

Yes I want a full body workout plan

[@dharampalstar]

Yes, I want a full body workout for weight gain!!

[@ABHINAVMAHAJAN]

💪👍

[@Raushan9733]

Thanku so much sir...u covered everything in this single video .this video is gonna help me so much in my weight gaining journey

[@islamiyazindagi6178]

All the best.... working on the same😢

[@Raushan9733]

@@islamiyazindagi6178 how much weight do u have and what's ur age nd height

[@islamiyazindagi6178]

@@Raushan9733 just joined gym my friend 💪 hope for the best 👌

[@kartik1525]

Nice information 👍

[@a.b.pgamer]

Amazing 💥

[@m4nd4r]

Ek number video abhinav bhai.. 🔥 yes we need proper full body workout routine for gaining muscle mass for skinny and beginners

[@ABHINAVMAHAJAN]

Thank you. Done ✅

[@ravindersinghrawat777]

Sir I am writing this comment to you just to tell you that I have been following you since 2 years or even more i have seen your oldest videos with shwetabh gangwar also According to me you are the best of fitness advicer 2 years back i have gained 22 of wieght from 53 to 75kg through your mass gain shake No many skiiny boys and friends asked me and i just tell them to search you on KZbin I have a humble request to you please gain some more muscles upto 90 kgs then you will be OLD abhinav moster Please sir 🥺

[@NSh-xn9en]

Which gainer u have used or wud it have side effects and what are the precautions .

[@nystixgaming6932]

Yes yes we want full body workout

[@shadowdynamite4983]

Thanks man💞

[@shuvofitness6229]

We want full body workout series 😌😌😌

[@ABHINAVMAHAJAN]

👍💪

[@Vikram..chauhan]

Abhinav Sir please make full body workout plan for us. It will definitely required ☺

[@ABHINAVMAHAJAN]

Done

[@Vikram..chauhan]

@@ABHINAVMAHAJAN Thank you Sir 😊

[@rishabhrohit]

Good video on how to become insulin resistant. Anyone planning to start this diet should keep an eye on their insulin, hba1c levels.

[@JunaidKhan-wh7tu]

Thnq sir good advice

[@saurabhgautam3359]

Thanks man for getting old Abhinav bro.❤️❤️ I am 23 and my weight is under 50 please give full body workout video and a manageable diet (vegetarian) plan because i am a student I humbly request to you 🙏🙏🙏🙏🙏

[@ABHINAVMAHAJAN]

Sure

[@foff7219]

Sachme under 50? Im 17 was in depression for 7 months i was not even able to take 2 time meal still im 53 kg

[@Agnivesh_007]

@@foff7219 bro I'm 16 but still 43 kg so yeah💀😒

[@ayushvardhan4719]

​@@Agnivesh_007 😂 bro really

[@Agnivesh_007]

@@ayushvardhan4719 but I'm gaining weight approx 1-2 kg per month recently

[@rishabh_chaurasia]

Started to eat on time and goal is to Gaining weight atLeast a Slightly in an Month Chhota plan h Taki Consistency rahe.. Didi ki shadi h January me 🤜🏻 I'll be back in a month to Update! Upadte 1st month - weight from 52 to 54 (not so big but continuing my efforts)

[@jhaangjhaango3936]

Abhi Kitna He Target..?

[@rishabh_chaurasia]

@@jhaangjhaango3936 52

[@tropical9993]

Thik hai bhai jldi se btao

[@sahilsihag316]

All the best

[@Kurokochi825]

@@rishabh_chaurasia bada weight?

[@duttaswaroop1553]

Thank you so much brother

[@kunalperane6074]

Yes you should make a video on full body workout

[@divyanshumisra7063]

Yes sir we need a workout plan. Please make a video on it. And thanks for such an informative video 💫💫

[@ABHINAVMAHAJAN]

✅

[@DpkSingh01]

Yes, We want full body workout for these type of people!!(Skinny)

[@ABHINAVMAHAJAN]

Done ✅