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So how do you choose the best protein for you? There are several protein supplements in the market which can often confuse customers. One will be needed to select between whey, pea, and soy, not forgetting the fact that each protein comes in a variety of flavors! Overwhelming right?
We are here to guide you on how to get the protein powder that you deserve. Our guide thoroughly compares different varieties of protein powders to help you make a non- regrettable choice. Look at our shopping checklist below:
Soy protein is another type of plant-based protein high in amino acids when not processed. soya bean has an advantage over other plant-based proteins because it contains a complete amino acid profile. There are three type of soy protein: soy protein isolate, soy protein concentrate and textured soy protein. Soy concentrate contains about 60% protein and most carbohydrate from the soybean. The concentrate is said to be the leftovers of soybean after the de-fatting process.
Soy protein isolate is the purest type of soy protein in the market. Soy protein isolate contains more pure protein and isoflavones as compared to soy concentrate. The isolate is made when most of the ingredients are removed during the de-fatting process. The textured protein, on the other hand, is made from soy concentrate. Generally, soy is a staple in most plant-based meal replacements.
Pea protein is a natural, plant-based protein is sourced from yellow peas. Extracted Pea is a safe choice for individuals suffering from allergies. The protein does not contain lactose or gluten which makes it easier to digest, with zero gastrointestinal discomforts.
The protein is high in Branched Amino Acids(BCAAAs) among other amino acids that the body doesn’t produce but needed for optimal body functioning. Pea has an excellent amino acid profile that contains the essential amino acids required by the body.
|Soy protein||Pea protein|
There are several controversies about soy protein. There are several studies claiming that soy protein may lead to hormonal imbalance. You see, soy contains isoflavones that produce weak estrogen-like substances in the body that increase the number of estradiol levels in the body.
Increase in estradiol levels is likely to lead to a compromise in sperm production and quality. Even though, we believe that the dose makes the poison. Soy is all about consuming in moderation. 56 grams of soy a day is a good deal.
Soy protein is not a good choice for individuals with allergies. It is, in fact, one of the most protein allergens and should be avoided people entirely with intolerance. If the phytate content of soy is not removed, soy tends to inhibit absorption of vital minerals such as zinc and calcium.
The Soya bean process includes a ferment to remove the enzymes inhibitors that mainly result in inhabitation of a protein-digesting enzyme. If this happens, there will be a rise in gas production leading to bloating.
Here are other vegan proteins as explained below:
Hemp protein contains omega 3 and six essential fatty acids that reduce inflammation. It is also high in fiber, 8 grams of fiber per 30 grams of hemp serving. Hemp protein may not be a protein of choice for those wishing to add weight because it contains less leucine; a hormone for muscle building and muscle recovery.
The hemp protein also contains less amino acid as compared to pea and soy proteins. This means that one has to consume more hemp per serving to get similar protein as they would from pea and soy.
Brown rice protein is high in amino acids. Pea, when combined with brown rice protein, provides all the nine essential amino acids that are essential for muscle building and recovery.
Is there any reason to buy pea if you aren’t allergic to lactose and soy? Yes, pea protein is rich in arginine; an amino acid that helps blood vessels relax and also contract to improve circulation. This is enough reason to choose pea over soy especially if you happen to be looking for a protein supplement to energize you and help in muscle recovery post workouts.
Concentrated Pea protein is a great way to maintain quality standards while reducing costs. It is very cost friendly. This might be a safer way to go after all. Did I mention that pea protein tastes good too? Yes, it does.
Soy, on the other hand, is best for bodybuilders and weightlifters who are in need of muscle mass and endurance. The high protein content in soy helps such individuals improve their muscle appearance.
As you can see, the two proteins have various advantages that set them apart. We recommend that you buy the one that meets your nutritional needs.
A quality protein is made of natural ingredients and is easily digestible. We hope that the information above helped you decide on which protein supplement is best for you. It is essential to keep the differences at the back of your mind as you step out to shop for a protein that suits your needs.
Soybeans are a type of leguminous plant that contains high levels of protein and fewer amounts of fats. For this reason, soybeans are slowly becoming a delicacy for most vegan bodybuilders. The most assured way of meeting your daily protein intake is by indulging in protein shakes. The two most common types of protein shakes include soy and whey protein.
On top of what you already know, let me highlight some of the benefits of soybeans in the bodybuilding and mass gaining process.
As stated earlier, soy protein is a real deal to bodybuilders looking forward to gaining lean muscle mass and reducing body fat. There are several soy protein powders in the market today to choose from. Soy protein shake, when taken before a workout, will provide an increase in metabolism and help burn abdominal fat fast.
The calories in soy helps you gain weight. To gain weight successfully using soy, have a one meal replacement of soy shake during the day and indulge in your regular diet. This will enable you to gain at least a pound a week without major diet changes.
Homemade soy shakes allow you to control the ingredients so that you can perfectly tailor your weight gain journey. You can add strawberries and peanut butter to increase your calories intake up to 500 calories per serving
Soybeans contain nine amino acids that are essential for cell integrity and functioning. Soybeans contain a excellent amino acid profile that helps increase strength during workouts and muscle recovery afterward.
The amino acids found in soybeans include – valine, histidine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and isoleucine. The body absorbs these amino acids for different physiological processes.
Soy milk and tofu, for instance, contain a complete amino- acid profile to help boost your energy after intense workouts. The soybeans contain fewer fats as compared to other sources of animal proteins.
Soy protein isolates found in stores are packed from defatted soybeans and have less than 2% oil. This composition does not cause bloating or any gastrointestinal disturbance when consumed.
Soybeans are a great source of vitamin B complex and Vitamin E. These two vitamins help improve one’s metabolism and convert fats into energy, this way you can significantly enhance your workout experience.
Soy protein is vegan – friendly. It is, in fact, the easiest way for a vegetarian to ensure that they eat enough proteins as said earlier.
Soybeans or any other soy compounds are suitable for individuals that are lactose intolerant. Some proteins for mass gainers may contain lactose that often leads to gastrointestinal problems. Soy proteins do not contain any lactose and therefore fit for your consumption any time.
Soybeans will help you get rid of bad cholesterol from the body in no time. Most men over 40 have cholesterol issues in America. The soy protein mainly helps reduce plasma cholesterol levels. This means that they inhibit deposition of harmful cholesterol to the tissues and cells in the body.
Soy protein and whey mass gainers contain less saturated fat to help you regulate your cholesterol levels and build muscles the healthy way. Good cholesterol helps one fuel their workouts by providing constant energy.
Cholesterol found in soybeans:
Isoflavones are plant-based compounds responsible for the generation of phytoestrogen that mimics the function of the estrogen hormone in human beings. Even though, research has shown that isoflavones contain a weaker form of estrogen that will not cause fatigue and bloating.
Research has shown that soybeans reduce the levels of actual estrogen in the body. Soybeans have a significant amount of genistein and daidzein that attaches to the estrogen receptors. During the attachment process, the two compounds inhibit the production of natural estrogen in human beings.
Isoflavones will help:
Arginine is a form of amino acid that helps stimulate nitric oxide production in the muscles. This way blood supply to the tissues is improved. Arginine is vital when it comes to bodybuilding because of its ability to improve stamina and endurance.
Arginine is also essential in getting rid of free radicals that cause stress in the human body cells. Free radicals lead to abnormal function of the protein cells of the bodybuilders. The extent of free radical formation will depend on factors like the intensity of the workouts and duration.
The non- oxidative nature of soybeans is excellent for fat metabolism and salt monitoring. Salt is essential when it comes to bodybuilding; it strengthens the muscles and increases muscle recovery by quickly relaxing the blood vessels and improving blood supply.
Research has shown that soy contains better antioxidant protection than most mass gainers in the market today. This is good news for busy builders, especially after workouts.
Soybeans compounds can be taken before and after a workout to speed the process of muscle recovery.
I get you! There have been several studies concluding that soybeans may decrease your sperm count and lower its quality.
This is our take; you need not fear, most if not all of the studies are not conclusive, they in fact lack standard evidence that soy could have a negative impact on sperm production. We recommended that you take soy in the right quantity and add some whey protein or casein so that you get a full pack of energy to grow your muscles the healthy way.
In conclusion, Soybeans are already a delicacy for most vegetarians. Because of the soy protein’s rich amino acid profile, it is recommended that even the meat eaters include soybeans in their diet.
The soybeans benefits are hard to ignore when it comes to bodybuilding and fitness. Soy protein powders are available for convenience after workouts. There is no excuse for not including soybeans into your fitness diet.
100 grams of whole soybeans contains 180 calories, 9 grams of fat, 10 grams of carbs and 18 grams of proteins. The same amount of soybeans includes a proper amount of magnesium, folate, iron, calcium, potassium, phosphorus, copper and vitamin K.
Omega- 6 polyunsaturated fats are found in soybeans in large quantities. Research has shown that omega-6, when taken in excess, may lead to diseases and inflammation of body tissues.
Estrogens are hormones steroid in nature found in females. The hormones are responsible for regulating the female reproductive system and sexual development.
The hormone estrogen is also found in men but in low quantity. The estrogen receptor lacks powers to select the type of substance that can activate it at any particular time. When estrogen receptors are activated, a physiological effect occurs as a result of gene expression.
Soy protein contains large quantities of a compound called isoflavones. Isoflavones are plant-based estrogens that are capable of activating estrogen receptors in the body.
An endocrine disruptor is any chemical that interferes with the normal hormonal functions in the human body. The soy estrogens can lead to reduced estrogen activity due to the isoflavones blocking the real estrogen from attaching itself on the cell receptor or cause an increased estrogen activity due to successful activation of the receptors by the isoflavones.
An elevated amount of estrogen in males is not healthy. This is to say that an increased amount of isoflavones could lead to significant changes in hormonal composition in men.
One particular research showed that men who eat soy protein daily had a lower sperm count within a duration of 3 months. While another conflicting study found that 50 milligrams of soy protein for four months had no effect on sperm count.
There are several studies that show adverse effects of soy on male sperm count and quality while others find no cause for alarm. This is to say that most studies being conducted about the impact of soy protein in males are not conclusive.
There are a number of studies suggesting that large amounts of soy proteins may decrease penile function. A research conducted on rats to determine the effects of daidzein( a type of isoflavones found in soy protein) on erectile function, suggested that the rats that consumed a high amount of daidzein could not maintain their erection for long. However, the levels of testosterone remained the same.
Even though rats have been used in recent studies to reflect the effects of some substances in humans, it is worthwhile to note that rats metabolize soy. Differently, we cannot compare the two.
The isoflavones in soy proteins are goitrogens, meaning that they disrupt the normal functioning of the thyroid gland. The isoflavones are said to inhibit production of the enzyme thyroid peroxidase that is responsible for the production of thyroid hormones.
Majority of participants in the same study experienced symptoms of hypothyroidism such as fatigue, constipation, and thyroid enlargement. Even though, there are some studies showing that soy protein has no effects on thyroid functioning. Generally, there is no enough evidence to show that isoflavones are inhibitors of the primary thyroid enzyme. Evidence also shows a more managed filter of protein in the kidneys.
Men with higher body fat have high levels of estradiol since it is converted from testosterone in body fat. Men prone to high estrogen levels can decrease their estrogen levels by eating a moderate amount of soy. Too much of soy protein will increase the levels of estrogen, especially in men with higher body fat.
Fermenting soy has shown to decrease phytic acid even though it doesn’t get rid of isoflavones. Some brands of soy protein like Natto contain vitamin K2 which is vital for cardiovascular health.
Diet variation is the key to attaining the balanced nutrients as recommended. It is therefore vital to derive your protein from other sources apart from soy. Two to three servings of soy are recommended to keep you within the healthy amount. The recommended amount of soy per day is 56 mg a day which you can easily subdivide into two servings.
It is not easy to review soy protein because, for every study showing harm, there is another one showing its benefits. We can’t deny the fact that soy has several advantages including reducing one’s risk of developing prostate cancer. This makes it obvious that men should not fear soy but incorporate it into their diets in the recommended amount.
We go over other vegan diet tips on another review as well. Be sure to check it out and learn more! It’s important to do your OWN research. ASCVS is here to help as much we can.
Nowadays many people want quick results by using steroids to get the nice abs and muscles. Yoga provides a healthy solution to the people who would like to tone up and stay healthy naturally. The exercise helps in burning fat and reducing weight. It is even a more sophisticated method due to the liberalization of the body, spirit, and mind. The coordination allows you to transcend any limitations and achieve your ultimate fitness goals. You do not necessarily need blasting music and heavy weights to build a great toned body.
Your body weight is one of the most crucial asserts you have in undertaking exercises. Sometimes we get overwhelmed and become slaves to dumbbells, and weight machines. Yoga helps in building our muscle strength by using our body weight. When you hold yoga poses for long periods of time, various toning procedures happen to your body. First, the poses make your muscles to contract and stretch to support your weight.
When you are a beginner, you can have a hard time holding the poses for a long time. However, as you continue with the training, you develop the endurance and muscle strength to maintain the poses. Not only do you strengthen your muscles but you also increase your body flexibility and have an elongated posture. Various studies have been conducted by Wisconsin’s Human Performance Laboratory University. It revealed that the people who practiced yoga daily developed increased chest and abdominal strength.
Subjecting your body to different positions and orientations forces the muscles to stabilize. You, therefore, develop an increased focus and determination to hold still. The exercise balances your body muscles, unlike weight training which only focuses on one region.
If you are a yoga fan, you must know what a yoga trapeze is. The apparatus allows you to add some fun and life into doing yoga. It is merely a swing-like design that drapes from the ceiling. Yoga trapeze will enable you to do various poses and muscle training techniques in your routine. Its main work is to support your body weight and improve your stability.
The device supports the inversion therapy that assists in lengthening the space between the vertebrae. It is therefore excellent in extending your spine keeping it healthy. The exercises done on the yoga trapeze include push-ups, still poses, backflips, swings, suspension training among others. The workouts build your core and the upper body muscles that help in toning your body.
Whenever you want a stronger challenge than doing standard yoga poses, purchase a yoga ball. Yoga balls may look easy and fun to assume, but they are instrumental in toning up your body. The balls can support your weight as you do the various yoga poses on them. The stability balls help in taking your regular exercise routine to another level. There are numerous exercise methods you can do using the stability ball including rebounding, planks, jackknives, bridge, and Bulgarian split squat.
Yoga ball increases the core strength while exercising. You will need to improve your efforts in trying to remain stable. You end up burning a lot of fats and having super core abs from just using the yoga ball. Jackknives are good for toning the lower body and inner abs. It also tests your upper body strength in supporting your body strength while doing the exercises. Yoga balls strengthen your upper thighs, back, and abs.
We can conclude that indeed yoga is the best exercise for toning all body muscles. Yoga is the only exercise that engages your whole body compared to other workouts. When making the moves, your body engages all the muscles. The muscles have to work together for you to gain stability.
It’s important to understand what yoga means before determining its benefits. It is a spiritual, physical and mental practice aimed at liberating the whole body for its general well being. It helps in joining the mind, body, and spirit. One can gain control of their body and mind by performing the exercise.
There are various types of yoga that you can do. However, it is essential to find out the specific yoga moves that will help in toning your body muscles. The arm balance moves are useful in targeting the smaller muscles located in the body. Most of the weight training methods focus on the significant body muscles while neglecting the smaller ones. The arm balances exercise tones all muscles whether minor or significant.
The standing poses are good in explicitly toning the leg muscles. Some of the standing poses include warrior poses; triangle poses among others. The more repetitions you make, the better and more effective the exercises become in toning your legs.
Dynamic yoga is the best exercise for toning. Some of the variations include Hatha, poser, flow, and vinyasa. The active type consists of a variety of combined workouts done at the same time with repetitions. Significant exercises found in the dynamic yoga include planks, squats, lunges, bends, and twists. The good thing is that you can modify the moves by using either a yoga ball or a trapeze. The two methods help in taking the exercise regime a notch higher. You get to burn a lot of fat and build your endurance. Core stability increases and thus improves your stability and balance.
Being overweight is a known risk factor for a number of different lifestyle diseases, including heart disease. Not only that, but it can also be a key indicator for high cholesterol levels that have been found to have a number of detrimental impacts on your health.
So if you’ve been wondering how much does weight loss affect cholesterol or considering trying to lose weight as a method to reduce your high cholesterol, there is no better time than right now.
More than 100 million Americans over the age of 20 have cholesterol that is outside of a healthy range and/or considered high. However, few of those individuals truly understand what that means, let alone the effect it has on their overall health.
Better understanding the components of high cholesterol or dyslipidemia can help you do more to control your cholesterol and benefit from lifestyle measures, like losing weight, to improve your overall health.
To put it simply, a diagnosis of high cholesterol means that you have an imbalance of fats circulating in your blood stream. This fatty substance – cholesterol – serves to metabolize your food and regulate hormones. Doctors breakdown your lipid health profile into three distinct measures:
Known as “bad cholesterol,” having too much LDL can put you at a higher risk for cardiovascular disease. This is the type of cholesterol that builds up and forms plaque in your arteries, which can restrict the blood flow to your heart and other major organs.
The higher your LDL, the greater your risk for heart-related complications.
This form of cholesterol is known as “good cholesterol.” It brings lipids from other parts of your body to your liver to be filtered and removed. High HDL levels indicate a decreased risk of heart disease, while low HDL is an indicator of an increased risk for cardiovascular disease.
Triglycerides are simply the fat present in your blood. A type of fat that you consume, triglycerides are mostly in vegetable oil and animal fats. High triglycerides can also contribute to plaque buildup in your arteries, so it is also an indication of your risk for heart disease.
High cholesterol is a complex health concern as both genetics and your environment play into your risk of developing an imbalanced lipid profile. If you have a family history of high cholesterol, you are more likely to develop the issue yourself. However, several lifestyle factors, including what you eat and how much you exercise, also contribute to the condition.
According to a study presented by the American Diabetes Association, losing weight has several significant effects on cholesterol levels. The study found that weight loss significantly increased the breakdown of bad cholesterol, helping lower LDL levels in the blood.
This research also found that weight loss delays the metabolism of good cholesterol and, therefore, improves one’s overall lipid profile.
Another study found what has commonly become known as the “lifestyle effect” on both blood pressure and cholesterol. This research found that measures taken to control weight, including increased exercise and improved diet, not only positively impacts cholesterol levels, but it also helps manage blood pressure and other cardiovascular indicators. The findings included the following:
• Increased weight loss resulted in decreased blood pressure, with an ultimate percentage of decrease at over 10 percent.
• Mass loss equaling 10 percent or more resulted in a 50 percent decrease in blood pressure medication, on average.
• Weight loss between 3 to 9 percent averaged a decrease in high cholesterol by 25 milligrams per deciliter (mg/dL).
• Loss greater than 10 percent averaged a decrease in high cholesterol of 45 milligrams per deciliter (mg/dL) or more.
• Weight loss of 10 percent or more also reduced diabetes diagnoses – from 30 percent having prediabetes or diabetes to only 4 percent.
While any effort you make to decrease your intake and increase your activity level can help, several specific recommendations have been found to have the greatest effect on cholesterol levels. To make the greatest impact on your cholesterol with lifestyle changes:
Changing your diet in specific ways can reduce your cholesterol and improver your overall heart health. A heart healthy diet involves:
• Reducing your intake of saturated fats, including red meat and full-fat dairy products
• Eliminating trans fats, typically referred to as partially hydrogenated vegetable oil
• Increasing your intake of omega-3 fats, found in fish, nuts, and different seeds
• Increasing your soluble fiber by eating foods such as oatmeal, kidney beans, and apples
• Adding whey protein to your diet, which commonly found in dairy products
Making these changes in addition to monitoring your daily intake will help you effectively lower your cholesterol as your work to manage and reduce your weight.
Exercise is also an important part of the equation for both losing weight and managing your cholesterol. Regular physical activity has actually been found to raise good cholesterol and lower bad cholesterol. Make it your goal to work up to 30 minutes of physical activity 5 times a week.
You can receive the same health benefits from adding in different activities you enjoy as following a structured workout program. For example, taking a brisk walk, riding your bike, or playing a sport can help you. They help you get the necessary daily activity you need to control your cholesterol and manage your weight.
The benefits of weight loss related to cholesterol only last as long as you are committed to your regimen to control your weight.
While people take a variety of approaches to reduce their weight and manage their health, studies show that the key to long-term success is having a support system and being held accountable for your lifestyle. This approach gives you the support you need to persist. Even when challenges get in your way, and as the research indicates, it is well worth your effort.
Weight gain should be gradual, at most a pound a week. To gain a pound a week, one needs to take an extra 3500 calories in total or 500 in a single day. In cooperating protein shakes for weight gain is the most assured way of meeting your daily calorie intake.
Before you dig in too deep on this guide. I have to let you know. This is by far one of the cheapest and most efficient ways to gain weight. We suggest a good fitness guide to help aid you in your journey. Specifically, Ours. We aim to help anyone gain 10 lbs of lower bodyweight in just 10 days with our diet & workout. Read More Below.
The body uses proteins depending on one’s age, gender, and physical activities. Proteins are processed and broken down by the liver. For this reason, one is advised to take the recommended amount to avoid overworking the liver which could lead to several complications later on.
Ensure is one of the products manufactured by Abbot Nutrition. The drink is complete balanced nutrition that can be used as the meal replacement when need be. Ensure is mostly prescribed to people who need to gain weight to meet a healthy target, the elderly or individuals recovering from surgery. The drink can also be used as a snack to help one meet their daily calorie target for weight gain.
Ensure plus only contains more calories than the typical Ensure. The drink contains proteins and minerals as shown in the table below for extra calories.
NUTRIENT CONTENT IN 1 SERVING
|FOOD WITH SAME NUTRITIONAL VALUE|
|Carbohydrate 31.84g||Bowl of brown rice|
|Protein 8.60g||1/3 chicken breast|
|Prebiotic FOS 2.4g||4 medium bananas|
|Omega -03 and Omega 6 1.92g||2/3 Salmon|
|Vitamin C 29.0mg||Small orange|
|Vitamin D 102IU||6 cups mushroom|
|Calcium 242mg||1 glass creamy milk|
|Selenium 11.2mcg||¾ piece sardine|
For you to gain weight, you need to eat more than your body needs. Nutrient-rich sources with fortified products include products such as Ensure which essentially contain all the extra calories recommended for safe weight gain.
Ensure offers you the convenience you need each morning, especially when you are running late. Just pick a pack, a bottle or just open and drink from the box itself.
It can be taken between meals just as a normal beverage. You can also throw a pack in your bag as you travel or stroll around. Ensure has several flavors to choose from, we are sure you will find your favorite among the many.
The pack is full of nutrients at a reasonable price. It will give you the extra calories you need a day at a reasonable price. Even though, remember that this product does not replace the actual meals that you should be indulging in. Eat a well-balanced diet as you use this to supplement your calorie intake.
3. Excellent weight gain formula
Ensure contains 350 calories per single serving along with 24 essential nutrients and minerals. The pack also includes 13 grams of proteins. The protein makes up to 26% of the recommended protein intake which is a good deal when you want to gain weight.
We recommend that you talk to your healthcare provider before you use Ensure if:
Does Ensure help you gain weight fast?
Weight gain is a journey. Ensure will help you gain weight only when taken as instructed. Additionally, you need to eat a well – balanced diet and perform muscle building exercises, only then can you be able to see changes fast. Remember that you will gain weight when calories burned, are lesser than what is consumed.
How long will it take to gain weight drinking ensure plus?
Gaining weight in this instance will depend on whether you are doing anything else. Lifting weights is a more excellent way to gain weight. Alternatively, add a whey protein powder for weight gain to see quicker results. You also need to take the recommended amount to meet your calories intake as required.
The recommended intake of Ensure is two servings per day. 2 meals a day will yield about 700 extra calories which are recommended per day. Drinking more than prescribed will only predispose yours to complications.
Are there side effects with the use of Ensure?
Ensure might cause your body to behave differently during the first week of its use. The common adverse effects noted include:
Role of exercises in weight gain
Muscle building is the only way you can be sure that the excess calories are deposited in the muscles instead of the fat cells in the body. There are several exercises that will help you gain weight the right way in the right places. Seek advice from a trainer if you do not have an idea how to start.
We have listed five exercises that you can do from the comfort of your home to help you gain weight fast:
The push-ups primarily target the pectoral muscles, and delts.
How to perform Push-ups:
2. Bench Dips
The bench dips usually target the triceps and shoulders
The pull-ups primarily target your arms and lats
To perform the exercises:
4. Bodyweight squats
The squats are part of the lower body workout that mainly targets the quads, glutes, hamstrings and hip flexors
Here is how to successfully perform squats:
The lunges are an exercise to help one build their glutes, quad and hip flexor muscles.
To perform the lunges:
There are several foods that when paired with Ensure help you gain weight safely and efficiently. Exercises are essential for building muscles and burning unwanted fats. The exercise listed above, together with a balanced diet and two servings of Ensure a day will help you attain the weight you have always wanted.