How should I proceed to get normal weight?
My height is around 174.8 cm and weight is around 55 Kgs.
The problem is, I wasn't under weight when I was around 14-15 years old. Now I'm 26 years old. I never paid attention to it until after entering 20s.
I guess the possible reason for this is my stress about life, loneliness, thinking too much about future and not eating much. I maybe wrong though.
Now, I read many answers regarding weight gain here.
Most of them ask: Do you need muscle gain (build muscle) or just weight (fat)?
Thing is, I look weak. My legs and hands are thin. My cheeks are concave (I don't know exact word for it. I mean cheeks are pushed inside instead of most people. Hope you understand it). Sometimes when strong wind is blowing and I'm walking, I feel the force is pushing me.
So I don't understand when you ask muscle gain or weight gain or fat etc.
I just know that I'm not fit in terms of weight and I want to be fit/normal.
So Q.1 To be fit in terms of weight, (so I don't look skinny and become like other people of my age), do I need muscles or fat or something else? (I need answer of it so I can proceed further)
Q.2 For some reasons, I can't join gym and can't buy equipment. I can only eat and do exercises without equipment in home. Does squat work to gain weight? What is proper way to do squat? Is it different from sit down and get up thing?
If you need more information, kindly mention in the comments.
PS: Which answers can I read on this website to gain weight, once I understand how should I proceed?
EDIT: You may want to read my comments on 1st answer here, if you need further explanation regarding what kind of fitness/shape I need and what I lack.
(1)1 Comments
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The physiological process to gain weight and muscle weight is relatively simple
Rule 1 : Eat more than what you spend in terms of energy.
Rule 2 : To gain muscle weight, you need to break down muscles so that your body rebuild it with a safety factor i.e. it builds more than what you had before. To break down muscle, you must damage your muscle fibers by exercising. You can achieve this by doing lots of repetitions in case of bodyweight because the stress without weights is lower than with weights. Look at gymnastics movements to increase the stress while using bodyweights exercises.
Rule 3 : And a very important one altough often missed ... You must have the right state to be able to digest what you are eating! As you say, if you are miserable and stressed, you won't digest anything that you eat and therefore you can't gain weight nor muscle ! This rule implies that you get into a proper state to recover (usually at least at night, get good sleep, get relaxed and recover)
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