Vajan Kaise Badhaye | How to Gain Weight in Hindi: Aapke Liye Saral Aur Prabhavi Tarike

Vajan badhana koi aasan kaam nahi hai, lekin agar aap sahi tarike se mehnat aur lagan se kaam karein toh aap apne Vajan ko badha sakte hain. Vajan badhana sirf khana khane se nahi hota hai, balki aapko apni diet, exercise aur lifestyle par bhi dhyan dena padta hai. Is blog post mein hum aapko batayenge ki Vajan kaise badhaye aur kya-kya cheezein aapko apne routine mein shamil karni chahiye.

Vajan Badhane ke Liye Kya Khaye

Vajan badhane ke liye sabse pehla aur zaroori kadam hai ki aap apni diet ka khayal rakhein. Aapko apne calorie intake ko badhana hoga, lekin sirf junk food ya fatty food khakar nahi. Aapko healthy aur nutritious food khana hoga, jo aapke body ko sahi protein, carbs, fats, vitamins aur minerals de sake. Aapko har roz kam se kam 5-6 baar chhote-chhote portions mein khana chahiye, taaki aapka metabolism bana rahe aur aapka body har waqt energy se bhara rahe.

Aapko apni diet mein kuch aise food items shamil karni chahiye, jo aapke Vajan badhane mein madad karein:

• Dairy products: Doodh, dahi, paneer, cheese, butter, ghee, etc. aapke body ko calcium, protein aur healthy fats dete hain, jo aapke bones, muscles aur weight gain ke liye zaroori hain. Aap rozana kam se kam 2-3 glass doodh piyein aur dahi ya paneer ka sevan karein.
• Dry fruits and nuts: Badam, akhrot, kaju, pista, makhana, chironji, etc. aapke body ko omega-3 fatty acids, antioxidants, fiber aur protein dete hain, jo aapke brain, heart aur weight gain ke liye faydemand hain. Aap rozana 4-5 dry fruits ya nuts kha sakte hain ya fir unhein apne milkshake, smoothie ya salad mein mila sakte hain.
• Bananas: Kele mein potassium, magnesium, fiber aur natural sugars hote hain, jo aapke body ko instant energy dete hain aur aapke appetite ko badhate hain. Aap rozana 2-3 kele kha sakte hain ya fir unhein doodh ke saath blend karke banana shake pi sakte hain.
• Eggs: Ande mein protein, iron, zinc, selenium aur vitamin B12 hote hain, jo aapke muscle mass aur weight gain ke liye bahut zaroori hain. Aap rozana 2-3 ande kha sakte hain, chahe wo boiled ho ya scrambled ho ya omelette ho.
• Chicken and fish: Chicken aur fish mein high-quality protein aur healthy fats hote hain, jo aapke body ko lean muscle mass banane aur weight gain karne mein madad karte hain. Aap chicken aur fish ko grilled, baked ya roasted karke kha sakte hain ya fir unhein apne soup, curry ya salad mein daal sakte hain.
• Rice and potatoes: Chawal aur aloo mein complex carbs aur starch hote hain, jo aapke body ko long-lasting energy dete hain aur aapke calorie intake ko badhate hain. Aap chawal aur aloo ko boiled, mashed ya fried karke kha sakte hain ya fir unhein apne roti, paratha ya pulao mein mila sakte hain.

Vajan Badhane Ke Liye Exercise

Vajan badhane ke liye sirf diet kaafi nahi hai, balki aapko exercise bhi karni hogi. Exercise se aapka blood circulation improve hota hai, aapka metabolism boost hota hai aur aapka muscle mass badhta hai. Exercise se aapka body shape bhi acha hota hai aur aapka confidence bhi badhta hai. Aapko kam se kam 3-4 baar week mein 30-45 minutes tak exercise karni chahiye, jo aapke Vajan badhane ke liye suitable ho.

Aapko apne exercise routine mein kuch aise exercises shamil karni chahiye, jo aapke Vajan badhane mein madad karein:

• Weight lifting: Weight lifting se aapke muscles ko strength aur endurance milti hai aur aapka muscle mass badhta hai. Aap weight lifting ke liye dumbbells, barbells, kettlebells ya resistance bands ka istemal kar sakte hain. Aap weight lifting ke liye kuch basic exercises kar sakte hain, jaise ki bicep curls, tricep extensions, shoulder press, chest press, squats, lunges, deadlifts, etc.
• Push-ups and pull-ups: Push-ups aur pull-ups se aapke upper body ke muscles ko workout milta hai aur aapka chest, back, arms aur shoulders tone hote hain. Aap push-ups aur pull-ups ke liye apne body weight ka hi istemal kar sakte hain ya fir kisi support ka sahara le sakte hain. Aap push-ups aur pull-ups ke liye kuch variations kar sakte hain, jaise ki incline push-ups, decline push-ups, diamond push-ups, wide grip pull-ups, close grip pull-ups, chin-ups, etc.
• Crunches and planks: Crunches aur planks se aapke core muscles ko workout milta hai aur aapka abs, obliques aur lower back strengthen hote hain. Aap crunches aur planks ke liye apne body weight ka hi istemal kar sakte hain ya fir kisi weight ka sahara le sakte hain. Aap crunches aur planks ke liye kuch variations kar sakte hain, jaise ki bicycle crunches, reverse crunches, side crunches, elbow planks, side planks, mountain climbers, etc.
• Cardio exercises: Cardio exercises se aapka heart rate badhta hai, aapka blood flow improve hota hai aur aapka stamina badhta hai. Cardio exercises se aapke body mein fat burn hota hai aur aapke muscles mein oxygen pahunchta hai. Aap cardio exercises ke liye kuch activities kar sakte hain, jaise ki running, jogging, cycling, swimming, skipping, jumping jacks, burpees, etc.

Vajan Badhane Ke Liye Lifestyle Ka Mahatva

Vajan badhane ke liye diet aur exercise ke alawa aapko apni lifestyle par bhi dhyan dena padega. Aapko apne daily routine mein kuch aise habits shamil karni hogi, jo aapke Vajan badhane mein madad karein:

• Sleep well: Neend ka aapke Vajan par bahut bada prabhav padta hai. Agar aap acchi neend nahi lete toh aapka body stress mein rehta hai aur aapka hormone balance bigad jata hai. Isse aapka appetite kam ho jata hai aur aapka metabolism slow ho jata hai. Aapko har roz kam se kam 7-8 ghante ki neend leni chahiye, taaki aapka body relax ho sake aur aapka muscle recovery ho sake.
• Drink water: Paani peena aapke Vajan badhane mein bahut zaroori hai. Paani se aapka body hydrated rehta hai aur aapke toxins flush out hote hain. Paani se aapka digestion bhi improve hota hai aur aapke nutrients absorb hote hain. Aapko har roz kam se kam 8-10 glass paani peena chahiye, taaki aapka body sahi tarah se function kar sake.
• Avoid stress: Stress se aapka Vajan badhane ka process ruk jata hai. Stress se aapka cortisol hormone badhta hai, jo aapke appetite ko kam karta hai aur aapke fat storage ko badhata hai. Stress se aapka mood bhi kharab hota hai aur aapko depression ya anxiety ho sakti hai. Aapko stress se dur rehna chahiye aur apne mind ko calm rakhna chahiye. Aap stress ko kam karne ke liye kuch techniques kar sakte hain, jaise ki meditation, yoga, Breathing exercises, music, reading, etc.
• Seek professional help: Agar aapko lagta hai ki aapka stress level bahut zyada hai aur aapko apne Vajan badhane mein koi bhi fayda nahi ho raha hai, toh aapko kisi doctor ya nutritionist se consult karna chahiye. Wo aapko apne Vajan badhane ke liye sahi diet plan, exercise plan aur supplements suggest kar sakte hain. Aap unke instructions ko follow karein aur apne progress ko track karein.

Vajan Badhane Ke Liye Supplements Ka Mahatva

Vajan badhane ke liye aapko apni diet aur exercise ke saath-saath kuch supplements bhi lena pad sakta hai, jo aapke body ko extra calories, protein aur nutrients de sake. Supplements se aapka Vajan badhane ka process aur bhi tez ho sakta hai, lekin aapko inhein sirf moderation mein aur doctor ya nutritionist ki salah se hi lena chahiye. Aapko apne Vajan badhane ke liye kuch aise supplements shamil kar sakte hain, jo aapke Vajan badhane mein madad karein:

• Weight gainers: Weight gainers aapke body ko high-calorie formula dete hain, jo aapke calorie intake ko badhate hain aur aapke weight gain ke liye zaroori hain. Weight gainers mein protein, carbs, fats, vitamins aur minerals hote hain, jo aapke body ko sahi nutrition dete hain. Aap weight gainers ko apne milkshake, smoothie ya juice mein mila kar pi sakte hain.
• Protein powders: Protein powders aapke body ko high-quality protein dete hain, jo aapke muscle mass aur weight gain ke liye bahut zaroori hain. Protein powders mein whey, casein, soy, pea, hemp ya rice protein hote hain, jo aapke body ko essential amino acids dete hain. Aap protein powders ko apne milkshake, smoothie ya water mein mila kar pi sakte hain.
• Creatine: Creatine aapke body ko energy deti hai, jo aapke workout performance aur weight gain ke liye faydemand hai. Creatine se aapka muscle strength aur endurance badhta hai aur aapka muscle recovery bhi tez hota hai. Aap creatine ko apne water, juice ya sports drink mein mila kar pi sakte hain.
• Branched-chain amino acids (BCAAs): BCAAs aapke body ko leucine, isoleucine aur valine dete hain, jo aapke muscle growth aur weight gain ke liye zaroori hain. BCAAs se aapka muscle breakdown kam hota hai aur aapka muscle recovery bhi jaldi hota hai. Aap BCAAs ko apne water, juice ya sports drink mein mila kar pi sakte hain.

Vajan Badhane Ke Liye Ek Udaaharan

Vajan badhane ke liye hum aapko ek udaaharan batate hain, jismein hum aapko ek din ka diet plan, exercise plan aur supplement plan batayenge. Aap is udaaharan ko apne hisab se modify kar sakte hain ya fir apne doctor ya nutritionist se consult kar sakte hain.

Diet Plan

• Breakfast: 2 boiled eggs + 2 whole wheat breads + 1 banana + 1 glass of milk
• Snack: 1 handful of dry fruits and nuts + 1 glass of banana shake
• Lunch: 2 rotis + 1 bowl of rice + 1 bowl of dal + 1 bowl of chicken curry + 1 bowl of salad + 1 bowl of curd
• Snack: 1 cheese sandwich + 1 glass of juice
• Dinner: 2 parathas + 1 bowl of rice + 1 bowl of paneer gravy + 1 bowl of vegetable soup + 1 bowl of fruit salad
• Snack: 1 glass of milk with honey

Exercise Plan

• Warm-up: 10 minutes of jogging or skipping
• Weight lifting: 3 sets of 10 reps each of bicep curls, tricep extensions, shoulder press, chest press, squats and lunges
• Push-ups and pull-ups: 3 sets of 10 reps each of push-ups and pull-ups
• Crunches and planks: 3 sets of 10 reps each of crunches and planks
• Cardio: 10 minutes of cycling or swimming
• Cool-down: 10 minutes of stretching or yoga

Supplement Plan

• Weight gainer: 1 scoop of MuscleBlaze Super Gainer XXL with milk after breakfast and dinner
• Protein powder: 1 scoop of MuscleBlaze Whey Protein with water after workout
• Creatine: 5 grams of MuscleBlaze Creatine with water before workout
• BCAAs: 10 grams of MuscleBlaze BCAAs with water during workout

Vajan Badhane Ke Liye Aakhri Salaah

Vajan badhane ke liye aapko apne diet, exercise aur lifestyle par dhyan dena hoga aur kuch supplements bhi lena pad sakta hai. Lekin aapko yaad rakhna hai ki Vajan badhana ek lambe samay ka process hai aur aapko patience aur consistency se kaam karna hoga. Aapko apne goals ko realistic rakhna hoga aur apne progress ko regularly monitor karna hoga. Aapko apne body ko pyaar karna hoga aur apne health ko priority dena hoga. Aapko apne aap par bharosa rakhna hoga aur apne Vajan badhane ke liye mehnat karte rehna hoga.

Hum aasha karte hain ki yeh blog post aapke Vajan badhane ke liye helpful raha hoga. Agar aapko is blog post se related koi bhi sawaal ya sujhaav ho, toh aap humein comment section mein likh sakte hain. Hum aapke feedback ka intezaar karenge. Aapko Vajan badhane mein shubhkamnayein!