lower back- https://www.youtube.com/watch?

v=ydT74SAts7M
https://www.youtube.com/watch?v=2daigSBkx68
https://www.youtube.com/watch?v=cVnIAfmEox0

shoulders- https://www.youtube.com/watch?v=tKU64bd4gaw
https://www.youtube.com/watch?v=BpbZC_Pd4XU
https://www.youtube.com/watch?v=5yLcLmhhjDw

tricep- https://www.youtube.com/watch?v=z8_fSUc7MTw
https://www.youtube.com/watch?v=8B_uf-lR8cI
https://www.youtube.com/watch?v=DrUEFnF5kG4

bicep- https://www.youtube.com/watch?v=wwKb-wZCEjs&t=6s
https://www.youtube.com/watch?v=iDhJl4WIG_k
https://www.youtube.com/watch?v=_KfTx8rvbpE

chest- https://www.youtube.com/watch?v=BkS1-El_WlE
https://www.youtube.com/watch?v=eT6Lb5bhNxw
https://www.youtube.com/watch?v=m1n7GTKogjM

hip- https://www.youtube.com/watch?v=qmO6ulKZScE
https://www.youtube.com/watch?v=GHBVM3P63ds
https://www.youtube.com/watch?v=YERyZEBA8u0

legs- https://www.youtube.com/watch?v=UKM_3T2-Huc
https://www.youtube.com/watch?v=lar8CefD21E
https://www.youtube.com/watch?v=eWyZWZtvsxk
https://www.youtube.com/watch?v=VFWrXJ_fOao

thighs- https://www.youtube.com/watch?v=q7rCeOa_m58
https://www.youtube.com/watch?v=jcMP43qwFcs
https://www.youtube.com/watch?v=_j91KMBtYas
https://www.youtube.com/watch?v=ml6cT4AZdqI

quads- https://www.youtube.com/watch?v=8-PjpUH8TcE
https://www.youtube.com/watch?v=X0xt0fYTZv8
https://www.youtube.com/watch?v=aCa8R9II8F0

feet- https://www.youtube.com/watch?v=U-nhYGYWO2Q

ankle-

knee-

neck-

forearm-

upper back-

abdomen-

wrist-

hands-

fingers-

jawline-
Eat a well-balanced diet that includes all the 5 food groups (cereals, pulses,
fruits, vegetables, milk & milk products).
Do not skip your meals. Have small quantity of meals at regular intervals.
Choose healthy snacking options in between your meals.
Monitor your portion size.
Try to include whole grains like wheat, millets and multigrain in your diet as they
are a good source of fiber and other nutrients.
Fiber in your meals can potentiate the satiating property, suppress excess hunger
and control food intake. All fruits and vegetables, whole grains, nuts & seeds
etc., are a good source of fiber.
Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty
acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and
are good for your health.
Consume fresh, seasonal fruits as they contain many essential nutrients and are
good sources of fiber.
Carbonated and alcoholic beverages to be limited or preferably avoided.
Deep Fried foods to be restricted. Method of cooking like baking, grilling,
boiling, steaming is preferable over deep frying with excess fat/ oil.
Minimum of 8 glasses of water should be consumed to keep yourself hydrated.
Have your last meal at least 2-3 hours before Bed time.
Try to follow a good sleep regimen in terms of both quantity and quality.
Include prebiotics such as banana, soyabean, garlic etc., good sources of
probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
Avoid large, heavy meals, and practice portion guidance.
Food should be eaten slowly and chewed well as fast eating provokes gastric feeding
reflex.
Avoid lying down immediately after your meal consumption
Drink at least 8-10 glasses of water per day
Have a gap of minimum 2-3 hours between bedtime and your last meal
Engage in physical activity for a minimum of 30-45 minutes for at least 5 days a
week.
Try to follow a good sleep regimen in terms of both quantity and quality.
An ideal weight management program such as weight gain involves lifestyle
management including dietary modification, regular physical activity, hydration and
good sleep cycle. With any weight gain diet, changes take time to reflect as your
body requires sufficient time to adapt to the changes in order to show results.

A high calorie and high protein diet is recommended for weight gain. Daily protein
requirement should ideally be followed as 0.8-1g protein per kg body weight. Some
of the sources of high protein include pulses, lentils, milk, paneer, soybean,
eggs, lean meat, nuts & seeds etc.

Here are few guidelines that can be considered for weight gain

Having a Healthy Diversified Balanced Diet that includes all the food groups in the
right quantity which thereby provides you with all the essential macro and micro
nutrients that your body requires daily for proper functioning. Include energy
dense foods, keeping in mind the daily needs.
Maintain a positive energy balance where the calorie intake should be more than the
energy expenditure.
Include energy dense foods, keeping in mind the daily needs. Some of the energy
dense foods include Whole wheat, multigrain millets, dairy products, nuts,
colocasia leaves, banana, raisins, pulses/lentils etc.
Do not skip meals. Eat small frequent meals.
Three major meals a day with healthy nutritious snacks in between is preferred.
Try to increase the serving size and portion size gradually and systematically
Include healthy fats from nuts and seeds.
Drink at least 8 glasses of water per day to maintain hydration
Indulging in physical activity can help in increasing the appetite and give a
feeling of hunger.
Try to follow a good sleep regimen in terms of both quantity and quality.
meet the vitamin, minerals and fiber requirement.
Try to consume more of Whole grains, Millets and Multigrain foods as they are a
good source of fiber.
Limit intake of deep-fried foods.
Minimum of 6-8 glasses of water should be consumed to keep yourself hydrated.
Have your last meal at least 2-3 hours before Bed time.
It is necessary to engage in physical activity particularly outdoor games. Physical
activity regulates appetite. Engage in at least 60 minutes of moderate physical
activity throughout the week.
Try to follow a good sleep regimen in terms of both quantity and quality.
Milk & milk products like paneer.
Legumes: lentils, beans (chickpeas, kidney, mung, pinto etc.), peas (green, split,
etc.), soybeans (and products made from soy: tofu, tempeh, etc.), peanuts.
Nuts and Seeds: almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp
seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia
seeds.
Whole Grains: wheat, quinoa, rice, wild rice, millet, oats, buckwheat,
Other: while many vegetables and fruits contain some level of protein, it’s
generally in smaller amounts than the other plant-based foods. Some examples with
higher protein quantities include corn, broccoli, asparagus, brussels
sprouts, and artichokes.
Here are few guidelines that can be considered for nutrition management during
workouts

Pre-workout –the role of nutrition is fueling

Carbohydrates are the preferential fuel for general exercise sources of

carbohydrates are whole wheat, millets, multigrain, wheat bran, oats etc.
Low fat and moderate protein should be consumed to reduce gastric disturbances
Good Pre-workout food options include oatmeal, whole grains, fruits such as banana,
apple etc coupled with dry fruits.
Always start your workouts well hydrated.
During Workout- The role of nutrition is performance

For shorter period of exercise carbohydrate intake is not necessary

For longer periods consuming carbohydrate rich snacks like energy bars, sports
drinks can prevent fatigue and delay hunger.
During exercise water should be consumed every 15-20minutes to avoid early fatigue.
Post- workout – the role of nutrition is recovery

Consuming protein is necessary to help gain recovery and prevent muscle loss
Carbohydrates should be recovered to restore glycogen
Post workout food options include egg whites, paneer, curd, fruits, smoothies, lean
meat etc
Rehydration with water or electrolytes such as sodium, potassium and chloride help
maintain electrolyte balance blood pressure of the body
It is very important to be well hydrated when beginning your workout.