Monday, December 3, 2018

How to do Gmsa Personal trainer course from guru mann gmsa fitness academy

What is gmsa fitness academy ? 

Gmsa is fitness academy called guru mann sports association and have recently launch the fitness academy name GMSA with new update and courses for fitness and athletes for basic knowledge of sport and exercise science nutrition. 

Gmsa fitness academy have accreditation with India reps society and sports authority of India and skill India and government of India recognize, this is the first fitness academy have government affiliation and have level 1 and level 2 and level 3 and level 4 certification for fitness and exercise. 

Guru mann gmsa fitness academy and gmsa fitness certification and course fees and details

Which certification provide gmsa fitness academy. 

  • Certified personal trainer course level 1 and level 2 and level 3 courses. 
  • Certified nutrition coach. 
  • Cpt+cnc certification combo offer. 

Certified personal trainer course and CPT+CNT combo certification which is reps certified and giving you basic knowledge of human anatomy and nutrition and cover topics like exercise physiology and kinesiology and injury rehabilitation and sports nutrition.

The course length is almost three months with 3 years validation and you can study the course online and offline by conduction classes in Delhi gurugram and Punjab. 

The 45 percent is passing marks for the course and if you fail the exam retake fees should be 1500rs only. 

What are the fees structure of gmsa fitness courses?

For certified personal training course fees  is around 18000 Indian rs cover all the basis topics to get the job in the fitness industry. 

For certified nutrition coach fees should be 18000 Indian rs cover all the basic nutrition. Although this course for basic nutrition knowledge you will not become a nutritionist or expert dietitian. 

For combo certification cpt+cnc fees is 28800 Indian rs with level 4 certification.

How to start with gmsa fitness?

  • What is the eligibility to get certified?
You must be 18 and over. There is no bachelor degree required but candidate should have basic knowledge to understand the various terms.

  • How do I pay?
Gmsa are accepting all Credit Card / Debit Card / ATM Card / PAYTM / NET BANKING / UPI/EMI, etc. They can take Cashier Check at our Offline location as well.

  • After passing my exam how soon can I get the certification?
Gmsa mail the certification in 7-10 days. Also, your name will be listed on GMSA website and all other GMSA social platforms

Final words:

My final world's gmsa is a good certification to start a career in the fitness field and it is a certification for student and learners who are new to the fitness and want to get knowledge about fitness science and exercise science and get practical training to train personal training client at home and gym health clubs. Moreover you can't compare the gmsa with American council on exercise and American college of sports medicine certification because they are expert in the field of fitness and all other fitness organization follow there exercise guidelines and practical training. 

Saturday, December 1, 2018

How to get fitness job in Singapore as a personal trainer

Singapore is a great place to work and settle, and has good career opportunities to Work as a personal trainer and fitness trainer, floor manager and gym manager and assistant manager fitness sales counselor  if you are working as a personal trainer in Singapore your basic salary would be 2000 Singapore dollar plus incentive on personal training sessions which depend how many client you have convert in pt sessions, on the other hand they have widely accepted USA fitness certification like ACSM certified personal trainer and ace personal trainer and ISSA CPT  Trainer and NCSF CPT and Cooper institute CPT certification are good example which they accepted when you join the fitness and health clubs there.

Before starting to get job in fitness industry you must the know the basic knowledge of anatomy and nutrition and exercise physiology and how to make workout card for personal training client and how to help them to achieve there fitness goal and know about basic injury rehabilitation.

Personal trainer jobs in Singapore ,fitness trainer jobs in Singapore,jobs in Singapore best fitness certification to work in singapore

Moreover start your fitness journey with basic fitness trainer certification and CPR certification. If you are planning to prepare directly for american Council on exercise cpt exam and American college of sports medicine certified personal trainer exam Certification then don't get me wrong you will get fail in the first attempt if you are not study well and don"t have a background in exercise science. Before go for the ace and acsm exam start with some basic certification like guru mann fitness certification and gffi fitness academy pt which is reps and level 1 fitness certificate to understand the fundamentals of sports and exercise science.

How to start your carrier in fitness field with best fitness certification.

American college of sports medicine 

USA establishes founded in 1954 USA based college NCCA accredited fitness education provider over 65 countries and set exercise guidelines for fitness certification and research based exercise nutrition and cpt exam provider. 

American college of sports medicine courses and personal trainer courses and nutrition courses

Courses offered by ACSM organisation
  • Certified personal trainer CPT 4 months course.
  • Acsm nutrition and weight management specialist from exercise science academy.
  • Acsm sports nutrition specialists.
  • Acsm clinical cancer exercise specialist.
  • Acsm registered exercise physiologist.
  • Acsm group exercise trainer certification.

American council on exercise 

Personal training courses by ace ,ace cpt exam and course details,Fitness courses offered by american council on exercise usa,sports nutrition,health and lifestyle ace coach

ACE USA based fitness education provider with more than 70000 fitness professional worldwide founded in 1985 with headquarters in Santiago, with aim to give research base fitness education to make lifestyle healthy.

In 2003, American Council on Exercise was granted accreditation by the National Commission for Certifying Agencies for all four of its primary certification programs-
  • Ace certified personal trainer four month course.
  • Ace health and lifestyle couch 4 months course.
  • Ace medical exercise specialist certification doctors and clinical exercise science degree holders.
  • Ace group fitness instructor certification.
Some more Additional certification provide by ace ace strength and conditioning coach and ace nutrition and weight management certification.

The International Sports Sciences Association 

(ISSA) is the world leader in fitness education and delivers comprehensive, cognitive and practical distance education for fitness professionals, Founded in 1988 by Dr. Sal Arria and Dr. Frederick Hatfield, the ISSA now offers 12 fitness certifications, as well as an associate's degree, and has certified over 200,000 trainers in 91 countries.

Issa fitness organization for personal training and nutrition and sports nutrition courses

The ISSA organization accredited by the Distance Education Accrediting Commission (DEAC). The Accrediting Commission is:

  • Listed by the U.S. Department of Education as a recognized accrediting agency.
  • Recognized by the Council for Higher Education Accreditation (CHEA).
  • ISSA is accredited by IHRSA - International  health club racquet and sports club association,The IHRSA is an exchange affiliation serving the worldwide well being club and wellness industry. The mission of IHRSA is to develop, ensure and advance the well being and wellness industry, and to give its individuals benefits that will enable them to be more fruitful. The IHRSA is committed to making the world more beneficial through customary exercise and movement advancement.

  • ISSA Is EREPS Registered -The European Register of Exercise Professionals (EREPS) is a independent  enroll of educators, mentors and instructors working in the European well-being, wellness and physical action division,EREPS perceives the capabilities and aptitudes of activity experts and is a vital affirmation for general society and businesses that their teacher or representative holds the proper capabilities to play out their job securely and successfully.
Issa offered 12 fitness certification courses include associate degree in sports science and exercise science. 
  • ISSA certified personal trainer 
  • ISSA bodybuilding certification
  • Certified nutrition specialist 
  • Corrective exercise specialist
  • Exercise therapy certification 
  • Strength and conditioning certification 
  • Group exercise certification 
  • Sports Nutrition course 
  • Associate two year  degree in  Exercise Science

National Council on Strength & fitness 

(NCSF) is a worldwide part decided relationship of movement specialists headquartered in Coral Gables, FL. The NCSF board for accreditation oversees the National Commission for Certifying Agencies (NCCA) authorized credentialing tasks and advertisers in light of a legitimate concern for movement specialists around the world.

NCSF certified personal trainer courses and sport nutrition courses and strength coach

Accreditation of NCSF


The National Council on Strength & Fitness (NCSF) Certified Personal Trainer Credential has been reviewed and received accreditation by the National Commission for Certifying Agencies (NCCA), the accrediting board for the Institute for Credentialing Excellence.


The National Council on Strength and Fitness is an establishing individual from the Coalition for the Registration of Exercise Professionals.

CREP has made the United States Registry of Exercise Professionals (USREPS), every one of whom have been reviewed by a uniform standard to accommodate enhanced buyer wellbeing and certainty while employing an activity proficient. All NCSF ensured experts are incorporated into the vault, alongside the affirmed experts of the other part associations

Courses offered by National Council On strength And Fitness:

Certified personal trainer 

The Ncsf benefits Recognized throughout the fitness industry as the Premium personal trainer certification for career minded professionals, Our Commitment to  ensures the NCSF-CPT credential positions you for success in today’s competitive job market.

Sports nutrition specialist

Regardless of whether you are hoping to help your customers to get in shape, upgrade athletic execution, or advance well being through demonstrated healthful methodologies, acquiring the NCSF Sport Nutrition Certification puts your insight at the highest point of the wellness business.

Certified strength coach program

Regardless of whether you work with youngsters, warier athletes and sports competitor and sports person, the Certified Strength Coach (CSC) program will enable you to build up the information and aptitudes to viably improve human execution. Perceived by secondary school, high school, and expert college associations and also well being clubs the CSC accreditation is broadly certify by the highest standard in the business.

Saturday, November 17, 2018

30 days healthy meal plan and diet chart for quick weight loss

As you all know Indian diet is considered to be the most difficult diet to follow in terms of weight loss and fat loss, but do you know a simple Indian diet with daal chapati can help you fat loss. I have seen lot of people and specially housewife who are struggle to weight loss and follow different dieting patterns like intermediate fasting, keto diet,general motor diet, extreme low carbs diet. it may help you to loss weight but not in a healthy way, a healthy weight loss should be shed 1 kg fat every week.

Second thing I have seen in gym people are not doing there exercises properly, they are talking to someone in between exercise sessions and or watching girls and do other stuffs, not every individuals is joining gym for the purpose of weight loss and fat loss, some are join for spending there time in gym and looking for business client and other activities, some join for short period of time.
Moreover intensity is matter when you are doing your exercise for example if your are doing cardio activity for 15 minutes only you will not get all benefits of cardio exercise because you don't know that cardio session start after 15 minutes when you body start burning fat and deliver oxygen rich blood and proper supply of nutrition to your body, when next time you do any cardio activity, do at least 1 hour for best results.

Third thing as a dietitian I have seen my clients not follow the diet plans  I have recommended them, they said they don't have the time for meals and they are busy in meetings, they choose only simple foods like bread and butter and upma, daal chapati that are easy to serve and Ready to eat meals, I understand Indian lifestyle is not healthy in anyways because of daal Bhati churma parties and and drinks parties and late night heavy dinners.

Moreover the biggest problem with People that they are vegetarians and they ask me I want to start bodybuilding and make me high protein diet plan for muscle building, now the question is how I can make high protein diet plan for them with pure vegetarians who are not taking any signal eggs and meat products, When I ask them to start whey protein supplements if your goal is only muscle building. For Beginners muscle builders  who have been workout with weight for 1-2 month,I will putting them on whey protein supplements and suggest them regularly exercise at least 3 months after that I will increase the protein requirement, this the simple strategy once you make load on muscle and learn all the techniques of weight lifting, I will start with basic supplement such as whey protein and casein protein and bcaa etc. These supplements are considered safe in term of muscle repair and stamina and boost confidence while lifting heavy weights.

Now I will come to the point do you know if your requirement is 1800 calories per day your total energy expenditure and you are eating more than your  total energy expenditure your intake is 2200 calories per day, it means you are eating 400 calories more than your total daily calories intake. You will definitely gain weight and fat.

Just simple trick can solve the daily intake when you workout for 1 hour daily approx 400 calories you burn from exercise and your dietitian cut 200 calories from total energy expenditure which is 1600 daily calories and 400 calories you burn from workout. So approx 600 calories you burn daily which is perfect for weight loss.

healthy meal and diet chart for quick weight loss,weight loss diet plan

Low carbs diet and high protein 1500 calorie Non-Veg nutrition plan for healthy weight loss?

  • Carbs-39%
  • Protein-21%
  • Fats-20%

Healthy quickest way to weight loss diet plan:

  • Wake up 7 am in the morning
  • Meal early morning-one cup of green coffee+1 table  spoon flex seeds
  • Meal-breakfast-oats bran serving 80gm+2 whole egg boiled+non fat milk 200 ml +ALA one capsule
  • Mid meal-one cup of green coffee+4 walnuts +10 almonds
  • Meal afternoon-Brown rice 60gm+chicken breast 150gm +green vegetable any +green leafy salad 80gm+Greek yogurt 100gm +1 capsule glutamine
  • Meal-Evening-pre workout - one cup green coffee+1 banana medium Note-- (take green coffee before 5 minutes of workout and half an hour before of exercise)
  • Workout at gym  do for only 1 hour to 1.5 hour only with good intensity levels and cardio.
  • Meal-post workout-2 whole egg boiled +3 eggs white boiled / whey scoop serving 30gm with water+ glucose 1 table spoon
  • Meal dinner-tuna fish/chicken breast 100gm-150gm with brown rice 50gm+vegetable salad or option kidney beans boiled 100gm +5 eggs white boiled +1 whole egg boiled +green vegetable salad

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Vikas yadav dietitian golds gym Jaipur

Sunday, October 28, 2018

Keto diet meal plan Indian ketosis diet plan for fast weight loss in 1 week

You all have heard about the ketogenic diet (ketosis) for fat loss reduction and question put in your mind what is keto diet how it works in your in body and in fat reduction.

Do you know that your body produce glucose, amino acids and ketones, when you do aerobic activity the energy pathway process is carbs protein fats and your body uses these three fuels as a energy source during cardio activity,same in ketosis when you eat only fat and your body need energy to survive and this is the simple science your body start using fat as a energy source and make ketones in your body.

ketosis diet meal plan for fat loss-indian ketogenic foods and diet plan

Two types of keto diets:

  • Vegan keto diet
  • Non vegan ketogenic diet

Difference between both the ketones diet ,vegan only eats vegetables curd and paneer and high fat butter and peanut butter and cheese  is the main source of protein for vegans green leafy Vegetables and milk products and dairy ,but most of the vegetarian are lack of protein, if you are lack of protein in your keto diet you can shift to whey protein nutrition supplement. In non vegan you will get both protein and fats in good amounts sources are include red meat, chicken, turkey, fishes, whole eggs, brown eggs, cottage cheese.

My final words whichever keto diet you follow for fat loss reduction the main principle how you can apply the carbs protein and fat percentage and how to make your proper keto diet plan and workout plan for best results. 

Just keep in mind the ratio of macro nutrients carbohydrates protein fats are the following:

  • Carbs-5%
  • Fats-70%
  • Protein-20%
Before starting ketogenic diet understand the keto program carefully and read all the terms and condition for keto diet because if you jump to keto diet you may have feel some side effects like nausea, feel depressed and anxiety and low blood glucose levels etc.

Caution don't take keto diet if you have sleep problems and getting any psychiatrist treatment for bipolar disorder and manic depression, always tell your doctor and before starting any diet and program for weight loss.

Here is Keto diet meal plan 1400-1500 cal for weight loss:

  • Meal-Morning one cup of green coffee +15 almonds+5-8 walnut.
  • Meal-Breakfast--butter 30 gm  5 whole egg scrambled +1 cucumber large.
  • Meal- Lunch-100-150 gm piece of paneer+curd 200 gm +4 whole egg boiled +1 cucumber large+sprouted beans 35 gm-40 gm.
  • Meal Evening -one cup of green coffee+15-20 almonds.
  • Meal-Pre-workout-one scoop of whey protein before 1.5 hour of exercise.
  • Workout time-7:00 am--to 8:00 am.
  • Meal post workout-whey scoop 30 gm with water.
  • Meal- dinner have 150 gm piece of paneer cook with butter 30 gm+1 whole Egg scrambled and added all green leafy vegetables.

Note-have vegetables include with every meals. Drink at least 5 liters of water including a good multivitamin like centrum and do some workout with combination of strength and cardio and functional activity  for fast results.

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Top Five healthy smoothies for weight loss

In this post we will tell you how you can make your Fat Loss Shake at home and healthy smoothies for weight loss.

If you are not losing weight properly, they can lose weight by adopting this fat loss shake. The recipe to make this shake is very easy. It gives you lower carbohydrate and high protein and low fat and nutrition! You can take this after exercise to recover the muscle mass. Secondly, it helps your body to do detoxification.

If your goal is just fat loss you must deficit your daily calories intake from your total energy expenditure and exercise regularly cardio and strength activity to get the best weight loss and fat loss results.

Blueberries fat loss shake smoothie

blueberries meal replacement fat loss shakes for weight loss

Boost your body metabolism with morning fat loss shake recipe

  • Take 1/2 cup cool frozen blueberries
  • Add some fruit and nuts milk or almonds
  • 2 table spoon of flex seeds
  • 1 scoop of plant base protein powder
  • Add some cup of spinach
Nutrition information per serving
  • (calories-273.5)
  • Carbs -28gm
  • Fat -6.8gm
  • Protein -25gm
  • Fiber -8gm
  • Sugar-8.5gm
Take this fat loss shake recipe in the morning detox your body and it rich in high fiber and antioxidant berries and good amount of zinc and other trace minerals with good amount for protein for healthy fat Loss.

Creamy coffee chocolate smoothie

chocolate coffee fat loss shakes

If you are coffee lover then you will love this coffee chocolate smothie. This coffee shake give you great taste and help you to achieve your fitness goal fast and easy take two time a day in the afternoon and post workout for best results.

Nutrition information per serving
  • Calories - 280
  • Carbs - 44gm
  • Protein-24gm
  • Fat- 8.8gm
  • Fiber-8gm
  • Sugar-15gm
  • Take 1/2 cup of oats bran high fiber
  • Add one medium size banana
  • Take 200 ml skimmed non fat milk
  • Add 1 table spoon of honey for natural sugar
  • 1 table spoon of coffee powder
  • Add 1 table spoon of peanut butter
  • Half scoop of whey protein powder.

Your tasty smoothie weight loss shake is ready to drink.

Lime green veg smoothie meal replacement shake

lime green veg smoothie fat loss burning shake

If you are looking for low calories shake then this shake is full of high fiber and minerals which help to reduce your craving and easy to made at home for weight loss.

Nutrition information per serving
  • Calories - 68
  • Carbs - 11gm
  • Protein-2.8gm
  • Fat-15 gm
  • Fiber-5gm
  • Sugar-4gm
  • Take one ripped banana small
  • 1/2 cup of spinach added
  • Take one carrot chopped
  • Add One tea spoon ginger
  • Add one table spoon lime juice
  • Add 250 ml water 9 ounces
  • Add some ice cubes.
Now your shake ready with all the ingredients for fat loss high fiber and full of zinc and other minerals.

Papaya green rich smoothies

Meal replacement fat loss shake

If your looking for healthy smoothies with digestive enzymes and high fiber low calories  this will help you to achieve your goal.

Nutrition information per serving
  • Calories 215.7
  • Protein-20 gm
  • Carbs-24gm
  • Fats-3.5gm
  • Fiber-11gm
How to make papaya green smoothie

  • Take 1 cup of 15 pieces of papaya
  • Add 1/2 cup spinach and 1 table spoon flex seeds.
  • Add 8 ounces of milk non fat 1 percent only
  • Add 100 ml of water and 100 ml of milk if you high fat milk
  • Add green kale leaves 1/2 cup
  • Add some ice cubes
  • Add half scoop plant based protein

Apple high protein whey smoothie

Apple high protein meal replacement fat loss shake

Nutrition information per serving
  • Calories 269
  • Protein-18.4
  • Carbohydrates-37gm
  • Fat-5.3gm
  • Sugar-8gm
  • Fiber-5.6gm
Healthy Apple shake with whey protein and nuts and almonds ingredient to boost your workout energy. Take before your workout prior to one hour of exercise.

How to make apple smoothie shake-

  • Take 1 medium size apple and crush it
  • Add low fat milk 8 ounces
  • Add one table spoon of honey
  • Add one table spoon of cinnamon powder
  • Add 1 table spoon flex seeds
  • Take one scoop of whey protein serving 16 gm only
  • Add some coffee powder to boost your workout energy
  • Add some ice cubes
Your shake is ready to drink to give you all benefits.

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Saturday, October 13, 2018

Sex improvement foods top five to enhance your sexual life

Top five super sex boosting foods for male and female to improve sex life?

If you have a desire to sleep as you go to bed rather than have sex with your partner, it can be reason you are living a stressful life. I have seen a lot of people live in stress, do not take advice from the physician for a long time! Due to this, they get distant from their married life. There may be many reasons for sexually transmitted diseases, such as taking a high amount of steroid,and mood changes and hormonal changes in men's and thyroid disorder.

Healthy foods for male sexuality-long time sex foods for men

Do you know that in 2018, 40 per cent of women and 25 per cent of men have sex problems and they are lack of sex desire. 

If your sperm count is low and your partner is not satisfied with you it can be a reason of low testosterone levels in men, you can find out how much your testosterone level is with just a simple blood test,if your level is low then you should consult a good sexologist! If you have more exhaustion, mental stress and excessive humor comes, irritation remains! All this can be due to changes in your semen. After the age of 40, most of the human beings produce less semen! Many people in this age are more of these symptoms and many are less visible.

Apart from this, many people do not exercise daily, do not eat their food at the right time and do not keep the protein intake in their food. Do you know, exercise only 45 minutes daily increases your testosterone level. Some exercises such as strength workouts and cardio workouts balance your hormone in your body.

There are some foods which can reduce testosterone levels by consuming daily such as soy paneer soy milk, there are some such isoflavones that increase estrogen hormone in men. 

Now you want to know what you should eat! If you are taking Plant Based Protein, then this is not the source of complete protein. The source of complete proteins is available only in chicken egg paneer mutton fish and all dairy products. 

Here I will tell you about five foods that will help you to increase your testosterone levels naturally. 

Healthy foods for male sexuality ?

Walnut First of all, we will talk about how the walnut can help you to increase the sperm count and super sex food ,walnut rich in  good amount of zinc omega 3 and omega 6 and minerals, it helps you increase your semen and sexual ability! At least 7 Walnut give  17 grams of good amount of fatty acids include omega 3 and omega 6, which is very good for heart and your health. 

Avocado is a very good fruit. It contains omega and co-enzymes which help you to keep you fit, This fruit is rich in mono-saturated  and poly-saturated fatty acids and have good amount of minerals like potassium and Magnesium and zinc and plant sterols which help to increase your sexual pleasure stamina and sperm count. 

Eggs are very healthy, nutrients in eggs protein and fats and vitamin b 12 and vitamin b6 and zinc help you to be feel more energetic, you can get 6 grams of protein and 5 grams of fat in one whole egg with no carbohydrates at all ! The egg is rich in omega 3 and omega 6, you must eat 2 eggs whole and 5 eggs whites in the day to maintain a healthy life and eggs are complete source of essential and non essential amino acids which help you to maintain your sex life.

Bananas receive a rare enzyme called bromelied, which is good for brow because it helps in controlling the sexual hormone. They are also loaded with magnesium, vitamin B1 and vitamin C,zinc which are building sperm blocks. By eating 1-3 bananas a week, it helps in increasing the number of microbes for them.

Dark chocolate is a tasty and healthy option for the adults who have lack of desire of sex taking dark chocolate before sex can really boost your energy levels and stamina because it contains amino acid  L-arginine which help to increase the oxygen flow in in the blood and penis.

weight gainer shakes- Make you own mass gainer shake at home

How to gain weight -How To Make Your Weight Gainer shake At Home?

If you are skinny (Ectomorph) and have made every effort to increase your weight, then there may be many reasons behind it why you are not getting good results. May be you not work out properly spend more time one hour in the gym and doing cardio activities on daily basis you must know your body type is not design for cardio if your goal is gaining weight you must avoid the cardio exercises! Moreover you are not following the proper diet plan and post workout meals after exercise. You should know what you need to take in your post workout meal which help you increase your strength and prevent muscle breakdown and increase your growth hormone and testosterone levels.

On the other hand I've seen a lot of people take the whey protein shake after workout within 5 minutes of exercise, that the biggest mistake most of the people do in gyms. Do you know when you exercise your body release hormones such as human growth hormone (HGH) and happy hormone serotonin dopamine. So next time when you take whey protein after post exercise make a gap of at least half an hour after exercise session.

what to eat to gain weight-weight gainer shakes recipe

I've seen a lot of people take the whey protein shake after the gym. Even after taking protein they are not able to grow there muscles. The main reason for this you should not take only proteins after the workout. You should know that after taking only whey after the gym will not give you any benefits and results because protein change into gluconeogensis (it works as energy source in your body ) unless you add some simple Carbs with whey protein, do you know it's say protein taken with carbs it's better than protein take alone. When the next time you take whey protein, do not forget to take carbohydrates with whey protein So that proteins covert into amino acids and carbohydrates work as glucose and give you instant benefits in muscle building.

Here we will give you the recipe of how to make your own weight gainer shake at home without spending money on expensive weight gainers that make you fat and give you side effects like gastric bloating,stomach upset and loose motion.

What to eat to gain weight this simple weight gain shake recipe will gain your weight in 1 month up to 5kg to 6 kg.

Weight gainer shake recipe-weight gain foods?
  • Take 1-2 banana large and mash it properly in grinder.
  • After the banana mash properly add 60 gm - 70 gm of oats serving about 1/2 cup and add some almonds 8-10.
  • Now add 2 table spoon of peanut butter and glass of low fat milk 250 ml-300 ml without sugar.
  • Add whey protein 1 full scoop and add 100 ml of water for proper mixing the ingredients.
  • Last mix all the ingredients in the jar of grinder for 3- 5 minutes.
  • Your weight gainer shake is ready to drink with the quality nutrients of carbs protein fats.

Nutrition value of weight gainer per 350ml

  • Carbs-108gm (66%)
  • Protein-45gm (25%)
  • Fats-28gm (19%)
My final words do not spend money expensive  weight gainer best thing you make your mass gainer shake at home with the help of whey protein and that help you to gain weight fast and prevent muscle breakdown and give you sustain energy for proper anabolism of body.on the other hand whey protein is far good in compare to weight gainer brand because it give you more protein and less sugar and make any weight gainer recipe with the help whey protein supplements.