How to gain mass very quickly. How to gain weight for a thin guy: a special diet for weight gain

All people differ in many ways: each has its own problems, advantages and disadvantages. However, everyone is united by one thing - the desire to comply with generally accepted standards. Of course, these standards are very vague, but still they are. Around everything is only replete with advertising of wonderful drugs and weight loss products. Yes, being overweight is a serious problem, but those who, on the contrary, lack it, also experience discomfort. We are not talking about patients with anorexia (their thinness does not bother them), but about those who would like to get fat, but for one reason or another cannot do this.

The question of whether a guy or a man is especially relevant, since thinness for them is not synonymous with beauty. Should girls and women be thin? Of course, the fair sex should be slim, but too little weight can not only negatively affect the appearance, but also undermine health. How to gain weight very quickly should be known to those people who have lost weight due to some serious illness. Their full recovery will come only when their weight returns to normal.

How to gain weight fast

You really shouldn't try to get fat too quickly. The fact is that it can undermine health. It is best to gain two pounds a week, but not more.

Speaking about how to gain weight quickly, first of all, it is worth considering what is hindering us in this difficult matter. Bad habits prevent us. Smoking, alcohol and so on are all things that have a very bad effect on our metabolism and health in general. Note that drinkers and smokers are always thin.) This does not mean that everyone who wants to lose extra pounds needs to start using alcohol and tobacco - their thinness is not an indicator of health, but an indicator that the body cannot normally absorb those that enter it. useful material... In other words, a person who is thinking about how to gain weight quickly should give up what is described above. It also includes excessive consumption of coffee and, of course, drugs.

Constant hassle does not allow to get fat. A person who is constantly "on the nerves" loses weight before our eyes. So try to protect yourself from unnecessary problems and worries.

How to Gain Weight Fast? There is a lot to advise here. For a start, it's worth saying that you need to get enough sleep. This is because a hormone called somatropin is produced during sleep. It is he who is responsible for muscle mass and also for total weight organism. Even during sleep, the body recovers strength, and nervous system relaxes.

If you need to gain weight quickly, try to move less. The logic here is very simple: less movement- the body burns less fat. Protect yourself for a while from any physical work, however, see that idleness does not become a habit.

Proper nutrition. Today we only hear that eating in fast foods, people get fat. In fact, from such nutrition, they not only get fat, but get fat. Their body gradually loses its ability to process food normally and the result is obesity on the basis of compromised health. Never try to gain weight by eating in such establishments, as this goal can be achieved with healthy foods. Porridge, White bread, butter, meat. In general, it is worth noting that it is best to gain weight with the help of a diet, which was compiled by a dietitian.

A wonderful remedy for gaining weight is fish fat... There is no need to frown now, remembering a difficult childhood when it was necessary to drink it from a spoon, since today it is sold in special capsules.

Finally, it is worth noting that the moment you gain weight, immediately go to the gym or fitness club. For what? Yes, in order to convert fat into muscle.

Surprisingly, there are a huge number of women in the world whose cherished dream is to get better! Many girls tend to weigh less, because they believe that if you are thin, then you are necessarily attractive and desirable. But this is not the case. Thinness can be fraught with insidious and rather unfortunate health consequences. Sometimes they are even more dangerous than excess body fat, so today we will find out how to gain weight for a girl.

Currently, women are more eager to lose weight than gain weight. There are many articles on the Internet on how to lose the hated pounds in 10 days and the like, but there is very little information on how to gain these pounds.

And people suffering from excessive thinness do not know what action to take. The banal stuffing of everything in a row does not lead to the desired result. Only harm is done to the body, the stable work of the endocrine system collapses. In the same way as with losing weight, in order to get better and get a beautiful figure, you need to combine proper nutrition with exercise. In our article you will find useful tips how to get better without harm to health.

However, first of all, it is necessary to find out the cause of severe thinness. Maybe you have a super fast metabolism? Genetics? How are you with your appetite? Have you checked with a gastroenterologist? Be sure to consult with a qualified doctor to rule out diseases of the digestive system. If everything is in order with health, then you can safely proceed to advice on how to get better, what to eat in order to gain weight and what else will help increase body weight.

How to gain weight correctly?

To find out how to get better for a girl, that is, what methods and ways to increase the mass are suitable for you, you need to determine the desired weight for yourself. Calculate your BMI (based on your age, actual weight and height). In this article, we will be looking for options not just how to get fat, but to increase muscle mass. So that the body is toned and attractive, and not flabby with hanging skin.

What to eat to gain weight?

Now we will talk about proper nutrition, which will help us get better and not harm our health, and we will analyze in detail what you need to eat in order to gain weight.

1. More calories

A prerequisite for weight gain is the consumption of more calories than we expend per day. And the first thing to do is increase your calorie intake. A young girl's daily intake is 1,500 calories on average. To achieve the result, add another 500 calories, because with the consumption of the same amount of calories that we expend, the body weight will remain the same. Just keep in mind that food should be healthy and wholesome.

You shouldn't feel bloated like a balloon. Just like a dieter cuts his daily diet by 500 calories, you add those 500 calories to yourself. With this approach, gaining 1-1.5 kg becomes real. Note that extra calories do not mean heavy, fried foods.

You should know what foods are considered healthy and will work best for you in the struggle for kilograms. Healthy protein contains salmon, tuna, chicken, legumes, eggs. The most more carbohydrates in pasta, whole grain bread, fruit juices, dried fruits, oats, brown rice, bananas, nuts, starchy vegetables (potatoes, carrots, pumpkin, sweet potatoes).

2. Consume healthy fats

Products containing healthy fats, are simply irreplaceable and should be included in nutrition for mass gain for girls. Therefore, it is recommended to eat a large number of peanut and olive oils, cheese, seeds, nuts, and avocados. A great snack is a peanut butter sandwich, or a nut mix with avocado. Always season salads with enough olive oil.

Not all fats are good for your health. Saturated fats should be avoided, although they increase body weight, they cause some food addiction. These are French fries, burgers, cheesecakes, onion rings, chocolate, sweets, pastries, chips, French toast, cream. It happens that it is difficult for a person to change his eating behavior, especially if he has always had a bad appetite. In this case, you need to act carefully, gradually adding new foods to your diet.

3. Increase the serving size

Of course, you must increase your regular serving size in order to gain weight. Just take a bigger plate, and then the amount of food will not look so intimidating. Suppose you always eat 2 for breakfast. chicken eggs... From now on, you will eat 3 chicken eggs! It's that simple! If you're used to cereal, add a banana and one boiled egg to it. It is quite difficult to change established traditions and habits, but it is possible. The large plate method is very effective in tricking your brain into eating less food than you actually do.

When making a sandwich, always add an extra slice of cheese for a nutritious snack. Or add cheese to scrambled eggs or scrambled eggs.
If you are used to small portions, increase the amount gradually. Start adding an extra 1 scoop at each meal. For example, for dinner you have mashed potatoes, pasta, or rice. Put in your regular serving and add 1 more scoop.
Always season vegetable salads with creamy or olive oils, cheese, spreads and sauces.

Tip: If you are at a loss with the choice of food to get better, be sure to consult with a nutritionist to draw up the right diet for gaining additional weight, and the menu that is right for you.

4. Eat more often

To get fat, a girl needs to increase the number of her meals. Instead of the usual breakfast-lunch-dinner, add another second breakfast and afternoon tea. It is very important not to miss your meal time. By the way, most nutritionists agree that it is much better to eat 6 times a day in small portions than 3 times, but huge amounts of food. So you can gain weight and not walk with a full belly. If this is real for you, it will be great to eat 6 times a day! This, without a doubt, will make you get better in the shortest possible time, without bloating and other troubles.

5. Drink calories

We found out that in order to get better you need to increase the number of calories in food, but sometimes eating is really annoying. Have you tried smoothies? These protein and fruit cocktails are delicious and no less high in calories. Take your favorite fruits like mango or bananas, add milk, yogurt or honey, whisk in a blender. This is a great alternative to tea or coffee, which has 0 calories. If you cannot live without coffee, then get in the habit of adding milk to it - so it will become at least a little more nutritious. It is also very useful and effective to drink freshly squeezed fruit juices.

If you still haven't figured out how to get better, then you just need to eat in order to grow, and for this you need to analyze your diet. We will help you figure out what to eat and when.

Snack as often as possible between meals. Snacks can even be higher in calories than lunch or dinner. On the way to school, you can eat a banana - and it won't take time, and add calories. While watching your favorite TV show, nibble on nuts, and crackers or salted peanuts will perfectly nourish you while dinner is being prepared.

Sample menu for weight gain

To get better quickly, it is imperative to consume significantly more calories than consumed. For this, we have prepared a special menu for increasing the weight of girls who still cannot see the movement of the arrow on the scales. We have selected for you in one menu what you need to eat in order to get better, but you can change the diet based on your preferences and capabilities.

Breakfast

Fried eggs from 2 eggs with cheese and chicken (1/2 chicken breast)
1 glass of milk

Morning snack

Fruit smoothie (banana, mango)
22 cashews

Dinner

Chicken and cheese sandwich

Afternoon snack

Protein bar or handful of toasted almonds or peanuts

Dinner

A plate of mashed potatoes
2 plates of vegetable salad with dressing

Dessert

Yogurt with frozen berries

Note! If you want to start taking food additives or vitamins, be sure to consult your doctor!

7. Food must be tasty

Underweight people often complain about the taste of food, are often finicky and have a poor appetite. If this is about you - diversify your menu, make your food delicious! For example, when making a sandwich, add a little mayonnaise, put a slice of cheese. A banal sandwich will get a richer taste. If you have regular spaghetti for lunch, sprinkle them with grated cheese, and you will get incredibly tasty and nutritious dish... A little red meat - and your lasagna or curry will become more nutritious, and the taste will only improve.

8. Don't forget about exercise for muscle growth.

If you think that with increasing weight you can relax and forget about training, you are deeply mistaken. If, on the contrary, it is thanks to regular training that you cannot increase your body weight, then be sure to reduce the intensity and frequency of loads. But do not give up physical activity altogether, since movement is life, as everyone knows.

As a rule, aerobic exercise, such as running, dancing, kickboxing, and others, is designed for active weight loss. Therefore, in order to gain weight in the body, anaerobic (strength) exercises should be performed, where all muscle groups are involved. Bodybuilders use such strength training to build muscle, and therefore body weight. Strength training is a great way to combine business with pleasure: it is good for health, and weight is gained.

Anaerobic exercises will increase your appetite, and also not only add kilograms to you, but also make your body beautiful and relief. Remember, the more the muscle develops, the more better exchange substances. This means that the body will require more food.

Perform complex exercises with an emphasis on large muscles, thus, body weight will be gained faster. You should not get hung up on isolated exercises, it is more expedient to put a load on several muscle groups at once. Take breaks between workouts, do not overexert yourself. But you don't need to relax too much.

Mass gain exercises for girls

Basic exercises for developing the inner thigh:

Squat without weight
Wider stance squats
Performing leg convergence in the simulator

The best exercises for developing the back of the thighs and buttocks:

Deadlift. Performed on straight legs
Leaning with a load forward

Calf exercises:

Calf Raises. You can do the exercise while sitting, but for this to put additional weight
One leg calf raises

Exercises for the development of triceps:

Push ups. The position of the hands should be narrow. If it is impossible to perform this exercise, you can rest your knees on the floor.
Overhead press or dumbbells

Most effective exercise to increase muscle, these are squats, deadlifts, bench presses and pull-ups on the bar. You will achieve excellent results, but subject to the training regimen. In addition, the load should be gradually increased. When you feel that it is already easy for you, that the body is accustomed to this weight, then take weights of greater mass.

Weight Gain Workout Program

Training scheme:

Warm up
Several warm-up sets with low weight
3 sets with working weights

How many times a week do you need to exercise to gain weight? - 3 strength training sessions per week will be enough to gain weight.

Weight gain training program for a thin girl:

Monday (CHEST-BACK + TRICEPS)

Deadlift - 3 × 10
Incline Barbell or Dumbbell Press - 4 × 10
Pull of the vertical block to the chest - 4 × 12
Narrow Grip Barbell Press - 3 × 8

Tuesday - rest

Wednesday (legs + buttocks (pop))

Barbell Shoulder Squat - 3 × 8
Machine Leg Press - 4 × 10
Smith Machine Barbell Lunges - 3 x 10
Lying Leg Curl - 4 × 10
Standing Calf Raises - 4 × 15

Thursday - rest

Friday (HANDS-SHOULDERS)

Lifting the bar for biceps - 3 × 8
Narrow Grip Barbell Press - 3 × 10
Seated Dumbbell Press - 3 × 10
Barbell Row to Chin - 3 × 8

Saturday-Sunday - rest

Yoga is a great way to increase body weight if stress, slow metabolism, low endurance are at the root of your problems. She will help change your life for the better, return the inner peace of mind, and as a result, you will definitely get better!

Sarvangasana helps to normalize your weight based on your age and height. This asana has mass undeniable merits... Pay attention to the illustration: weight own body shifted to the shoulders.

Pavanamuktasana perfectly helps with various diseases of the digestive system, and also helps to increase appetite. Another name for this asana is the wind release pose. It relieves tension in the lower back, relaxes the vertebrae and gives a wonderful massage effect to the internal organs of the abdominal cavity.

Vajrasana acts as a strength exercise. This pose works several muscle groups at once, making your body unusually strong and resilient. The asana is also indicated for people suffering from high blood pressure. Vajrasana perfectly strengthens the spine, and is also famous for promoting longevity.

Pranayama is a breathing exercise that helps your body function better from the inside out, thereby making you more energetic, calm and focused. By practicing this daily, you will progress towards a healthy mind and body.

The pose of the dead, or Shavasana, relaxes the whole body and brain well, relieves stress and negative emotions... This asana is usually performed at the end of the session. It significantly reduces blood pressure, relieves insomnia.

10. Keep a food diary

If you want to get better, you just need to keep a food diary. This way you can monitor your meals, find out your eating habits, and keep statistics on your weight. At the end of each week, take stock by writing down your results. This will be a great motivation for you, and will make you not give up, go towards your goal.

11. Eliminate stress

Losing or gaining weight has always been and remains stressful situations for every person. That is why stress often becomes the main obstacle on your way to losing weight, or, in our case, to gaining mass. Indeed, together with the kilograms, it leaves our body vitality, good spirits, good health. First of all, it is necessary to exclude all factors that cause the state of stress. Start taking a relaxing bath each night. Or turn on your favorite music and dance until you drop. Meditation, yoga, breathing exercises- all of these methods are known as the best antidepressants. Also try to spend more time on fresh air reading your favorite books or just walking in the park. A good way to maintain a zest for life is through creative hobbies such as embroidery or scrapbooking. Pets also bring positive emotions into our lives.

12. Healthy sleep

To achieve your goal, it is very important to complete healthy sleep... It has long been known that sleep is the key to your well-being and good health. A person needs 8 hours of uninterrupted sleep to be fit and enjoy life. Remember that your body needs adequate rest in order to function properly.

If you do strength training, your muscles recover much better during sleep.

13. Motivate yourself

Adding a few pounds of muscle to your body is no joke. Believe me, this is much more difficult than losing weight. However, in order to achieve a result, you need to cheer yourself up, maintain faith in yourself, and then everything will work out for you! But you should not expect that weight will gain quickly either. Otherwise, disappointment is inevitable, and, as a result, a loss of motivation. You should not set a goal to gain more than 4 kg per month. An intense increase in mass is harmful to health, do not rush in this matter. Say to yourself that each organism is unique, that you have your own methods and techniques. Good way to motivate yourself is to read other people's success stories more often, to view before / after photos. Also great idea will register on thematic forum and find like-minded people there. The realization that you are not alone in your problem is very supportive and gives strength to go forward, despite all the failures. In addition, the team spirit of competition is an excellent motivation for self-improvement.

14. Be healthy

The most the main thing that must be remembered is the preservation of health. Health should come first. For some reason, many people believe that since you need to get better, the fatter and more harmful the food, the better. This is a completely wrong opinion! Your diet should be balanced and healthy. Training should not be forgotten either. Plan your day so that all the necessary meals are in harmony with physical activity.

Of course, by eating fatty foods or fast food, you will eventually gain weight (this is inevitable), but you will also cause significant harm to your health. This is, first of all, cholesterol, which is a slow but sure killer of health. Secondly, it is the sugar content of food. This is especially dangerous for people with diabetes. Overeating is also very harmful, so you should not stuff your stomach until nausea and vomiting. This method can cause irreparable harm to your health by disrupting metabolism, as well as the work of the pancreas and others. internal organs... After all, our goal is to get fat without harming our body, and not just to become fat. These are completely different things. By the way, surely among the readers there are smokers or those who like to savor a glass or two of delicious wine? So, smoking and alcohol interfere with the growth of muscle mass, so you should limit yourself (or even exclude yourself!) In bad habits.

Against the background of a total struggle with extra pounds and centimeters at the waist, the question of weight gain seems a little strange. But excessive thinness, at times, becomes no less a serious problem than obesity. Uncontrolled weight loss makes appearance painful and unattractive, and can also provoke serious health problems. If you are one of those who are “blown away by the wind”, it's time to think about how to regain your feminine form and consolidate the result.

Genetic slimness has always been considered an advantage. And the ability to eat cakes and rolls without getting better is completely equal to magic. This is a consequence of a fast metabolism. But constant and uncontrolled weight loss is already a serious problem. There are seven main reasons for thinness.

Features of the diet

The surest way to gain weight is to eat hard and efficiently. It is necessary that the supply of energy to the body was greater than its consumption. Due to this difference, resources appear for muscle growth and the formation of a small fat layer.

Products table

The table contains products that are best suited to combat excessive thinness.

Category	Action	Products
Flour products	- Contains simple carbohydrates that are quickly transformed into adipose tissue; - quickly satisfy hunger	- Pasta; - White bread; - baking; - sweet pastries
Dairy products	- Normalize metabolic processes; - heals the intestinal microflora	- Milk; - fatty cottage cheese; - sour cream; - cream; - butter; - yogurt; - hard cheese; - processed cheese
Meat and fish	Contains protein and fatty acids that are involved in the formation of muscle tissue	- Bird; - beef; - salmon
Vegetables and fruits	- Contain fiber necessary for normal digestion; - stimulate appetite	- Zucchini; - pumpkin; - cabbage; - potato; - beet; - corn; - green pea; - apricots; - persimmon; - bananas; - avocado

Porridge cooked in milk or water is a great dish for those who want to get better or help a child gain weight. Rotate the cereals daily. Don't forget to add some butter.

Menu for the week

To gain weight, the first step is to start eating tasty and satisfying meals. It is strictly forbidden to sit on vegetarianism, raw food and low-calorie diets if you notice an abnormal thinness. The table shows sample menu that will help you get better.

Table - Example of a weekly menu for weight gain

Day	Breakfast	Snack	Dinner	Snack	Dinner	Snack
1	- Omelet of 3 eggs with sausage; - sandwich with cheese; - compote	Handful of nuts	- Chicken soup with noodles; - 2 chicken cutlets; - boiled rice; - tea	- A handful of dried fruits; - a glass of yogurt without additives	- Mashed potatoes; - meat sauce; - vegetable juice	A glass of kefir
2	- Rice porridge with milk; - Hard boiled egg; - coffee	Banana	- Dumplings; - vegetable salad; - tea	Yogurt with fresh berries	- Omelet of 3 eggs with sausage, cheese and tomatoes; - biscuits; - fruit juice	Glass of milk with honey
3	- Oatmeal with nuts and candied fruits; - 2 hard boiled eggs; - a glass of yogurt	Handful of raisins	- Pea soup; - 2 meat patties; - buckwheat; - compote	Butter and cheese sandwich	- Baked sea fish with vegetables; - biscuit; - tea	A glass of fermented baked milk
4	- Dumplings with cottage cheese; - condensed milk; - coffee	Nuts with honey	- Borsch; - Pasta with cheese; - sausage; - tea	Cheesecake	- Baked chicken fillet with herbs; - beans with tomato; - fruit juice	Yogurt without additives
5	- Buckwheat porridge with milk; - Omelet with cheese; - yogurt	A handful of dried apricots	- Ear; - vegetables baked with cheese; - jelly	Cottage cheese with jam	- Baked apples with cottage cheese; - processed cheese; - tea	A glass of kefir
6	- Millet porridge with butter; - sausage; - yogurt with fresh berries	Glazed cheese	- Borsch with sour cream; - mashed potatoes; - turkey goulash; - compote	Meat pie	- Homemade pizza with minced meat; - tomato juice	Yogurt without additives
7	- Pancakes; - condensed milk; - coffee	Handful of dates	- Cheese soup; - baked vegetables; - chicken cutlet; - tea	Chocolate	- Fried eggs with tomatoes, peppers and cheese; - meat cutlet; - fruit juice	A glass of fermented baked milk

Do not test the body for strength by a sharp transition to a high-calorie diet. In a couple of weeks, start adding calorie supplements to your meals. So, it is recommended to add semolina to soups or powdered milk... Enrich salads and cereals with nuts and seeds. Yoghurts and smoothies can be diluted with ground oatmeal.

8 nutritional rules

You can gain weight quickly through enhanced nutrition. But an irrational approach to the issue can make efforts in vain. And there is also the risk that instead of being thin, you will have to fight overweight. To avoid such troubles, take into account the eight rules of nutrition.

Eat small and frequent meals. Nutritionists recommend dividing your daily calorie intake into five to six servings. But don't forget to listen to your body. The number of meals can be increased to ten if you are full of small portions.
Focus on carbohydrates. Carbohydrates in the diet of thin girls should account for 60%, and proteins and fats, respectively, 30 and 10%. The daily calorie intake for a woman weighing 50 kg is 1600 Kcal.
Don't overload your stomach before bed. The last meal should be protein. It can be cottage cheese, hard cheese, or boiled white meat.
Maintain water balance. You need to drink 2-3 liters of clean water - this is the daily rate for those who want to get better. Like food, liquid should be consumed evenly throughout the day.
Eat delicious food. Do not even look towards products without fat, sugar and other components that are contraindicated for losing weight. The food should bring you pleasure, then it will be beneficial.
Allow yourself to eat at night. If you woke up feeling hungry, feel free to go to the kitchen and make a sandwich. If you wait for the morning to have a snack, the body will begin to expend those precious calories that have already accumulated.
Don't skip meals. Always carry food containers, protein bars, nuts, fruits - anything to give your body required amount calories.
Eat fast. The process of digesting food begins even before you finish your meal. Chew your food thoroughly but quickly to eat as much as possible until you are full. This will gradually increase the serving size.

If you are doing everything correctly, each week the weight should increase by 500 g. If the gain is less, include more carbohydrate foods in the diet. If your weight is growing more rapidly, reduce your daily calorie intake or pay more attention to physical activity.

Physical exercise

To gain weight properly, enhanced nutrition is not enough. For beautiful figure and an athletic, fit body requires regular physical activity. Thus, weight gain will not occur due to the growth of body fat, but due to the build-up of muscle mass.

Home exercise set

Working out in the gym is ideal for building beautiful and voluminous muscles. The coach will select an individual program for you, taking into account the type of figure, health contraindications and the level of physical fitness. If it is possible to train only at home, use the universal training scheme given in the table.

Table - Exercises for gaining muscle mass at home

The exercise	Muscle groups	How to do	Reruns	Approaches
Wide stance squats	- Inner surface hips; - buttocks	- Spread your feet 2 times wider than your shoulders, turning your socks outward; - Squat slowly, slightly arching your lower back; - as soon as the hips become parallel to the floor, also slowly return to the starting position	12	4
Roman deadlift	- Back; - shoulders; - breast; - legs; - hips; - buttocks	- Spread your feet slightly; - lower your hands with dumbbells; - press in front of the thighs; - slowly bend forward behind your hands, pulling your pelvis back (back straight); - slowly return to the starting position, sliding your hands over your legs	12	4
Rises on toes	- Caviar; - buttocks	- Starting position, as in the previous version; - Smoothly rise and fall on your toes	15	4
Twisting	Press	- Lying on your back, bend your legs at the knees, and put your hands under your head; - lift your head and shoulders without lifting your lower back off the floor; - stretch slightly towards your knees	15	4
Knee push-ups	- Hands; - shoulders; - back; - Press	- Put your knees on the floor (feet are raised and crossed at the back) and palms wide apart (elbows are straight); - keeping your back straight, do push-ups slowly	12	4
Bent over row	- Back; - hands; - breast	- With a supporting leg bent at the knee and a straight arm, lean on the sofa; - put the other foot on the floor; - take a dumbbell with your hand down; - lift the weight as high as possible, bending your arm at the elbow	12	4

Each workout should begin with a small warm-up and end with a stretch. This will shorten the muscle recovery time. Massage can be an alternative to stretching.

To gain muscle weight, you have to work hard in the gym. But physical activity can be harmful if you approach the issue rashly. Get five tips for effective, safe workouts.

Focus on strength training. Running, jumping, cycling and other aerobic activities require significant energy resources and contribute to the burning of fat. And strength training is accompanied by less energy consumption and forms a beautiful relief.
Provide an optimal schedule. The optimal workout duration is one hour. Go to the gym three times a week at evening time... Longer, more frequent exercise will lead to protein loss.
Rest between exercises. Let your body recover before moving on. Continuous load will become severe stress for the body, and this will lead to the opposite effect.
Consider biorhythms. The first two weeks after critical days workouts should be the most intense. Further, the intensity physical activity should gradually decrease.
Make changes. Change your training program every two months. You can introduce some new exercises or switch to a fundamentally new complex.

The specificity of male and female training is somewhat different. Representatives of the stronger sex are recommended to train the same zone no more than once a week. But women's muscles recover quickly, so ladies can load all of their groups at each session.

Sports Supplements

Do not expect that it will be possible to increase volumetric and beautiful muscles in a short time. A sports body is hard work for many months, which includes not only training, but also proper nutrition. The latter implies the use of sports supplements.

Creatine. Increases endurance and accelerates muscle growth.
Protein. Replenishes protein deficiency when there is not enough protein in the diet.
Gainer. Protein-carbohydrate blend for fast muscle satiation and growth.
BCAA. A complex of amino acids that protects muscle fibers from destruction.

Homemade protein shake

If you are afraid to accept sports supplements, come to the rescue folk remedies... A safe and delicious protein shake you can make yourself in minutes. You just need to interrupt the following products with a blender:

fat cottage cheese - four tablespoons;
milk - two glasses;
natural yoghurt- a third of a glass;
egg whites - two;
honey - two tablespoons;
banana - one.

The nutritious drink should be drunk immediately after training so that the muscles have where to draw energy for recovery. Also, a cocktail can be a complete replacement for your usual breakfast.

The concept of beauty is constantly changing. Skinny women are fighting for a pedestal with ladies in their bodies, alternately displacing each other from the honorable first place. But the recognized standard to this day is considered to be ancient Greek and Roman statues. The women depicted on them are slender, but not thin. The trained body has beautiful muscle relief. If you want to get closer to the image of ancient goddesses, try simple and safe ways weight gain.

Hardgainers in the world of fitness are really thin people who cannot gain weight even in the absence of any dietary restrictions. Skinny guys have problems visiting gym... Many young people with the structure of a hardgainer simply do not know how to gain weight, and without normal mass it is impossible to gain a muscular, relief physique.

To gain weight thin guy, you must adhere to the recommendations below. They are specially designed for those young people who do not have a genetic predisposition to obesity.

Increase your diet

This task seems easier than it actually is. Doubling the amount of food consumed per day is not very easy. It is necessary to switch from three meals a day to six meals a day, and, therefore, take food every two to three hours. At the same time, the portions should be complete, but not cut back.

For the first few weeks, you will literally force yourself to eat through force, since in most cases there will simply be no appetite. An increase in the diet by 500 calories will allow you to gain a kilogram per week. If you add 1000 calories to the food consumed during the day, then in 7 days 2 kilograms will be added to the current weight.

Eat quality food

The daily amount of calories must be brought to 3500 or more, but only at the expense of the correct and good products nutrition. You should not eat chips or drink sugary soda. The calories from such food are instantly deposited in the fat depot.

You can get high-quality muscle mass only through healthy food. You need healthy fats, carbohydrates and proteins. Calories are important, but what's behind them deserves even more attention.

Eat more protein

Protein (protein) is construction material muscle tissue. It is found in white and red meat, fish, almonds, eggs, milk, peanuts. And in order to have a decent supply of muscle mass, these foods must constantly be present on the menu.

Include carbohydrates in the diet

Foods high in carbohydrates help you gain weight, but not lean muscle mass. Eating oatmeal, baked goods and pasta, brown rice, of course, allows you to add kilograms, some of which will come from fat. This often raises doubts about the advisability of a carbohydrate meal, but there is a good reason for this.

If we restrict ourselves exclusively to protein foods, then it will be immediately consumed as a source of energy, but not for building muscles. To prevent this from happening, it is necessary to give the body an alternative, which is bad carbohydrates. At the same time, it is recommended to supplement each meal with fruits and vegetables. They contain healthy carbohydrates.

Always monitor every food included in the diet

There are many programs and sites for monitoring your own menu. Among foreign resources, such is dailyburn.com, registration on which will allow you to track how many proteins, carbohydrates and calories you need to consume. The algorithm works on the basis of the input data, that is, taking into account individual characteristics.

Perform challenging physical exercises

To gain the maximum possible muscle mass, you should concentrate on training, during which deadlift, pull-ups, dumbbell presses, and barbell lifts are performed. You should not make it easy for yourself. Maximum working weights are required on uphills.

Performing complex (compound) exercises involves all the muscles in the process, which, against the background of the presence in the body of a large amount of protein and calories, begin to grow. At the stage of mass gain, it makes no sense to include isolation exercises.

You always need to keep track of the changes taking place in the body.

The main motivating factor for anyone looking to gain muscle mass is appearance. Every change that occurs in the body is a consequence of the exercise. And in order to be satisfied with yourself, you need to concentrate on lifting weights, improving your own endurance, and then the results will not be long in coming.

You shouldn't be satisfied with what has already been achieved. If at the very beginning of the path the weight being lifted is small, then, having shown perseverance, it will soon increase. The main thing is not to be lazy and force yourself to work through force. This will allow you to develop perseverance, endurance and, of course, find the desired shape.

Take a minute break between sets during your workout

Rest after each set should be 60 seconds or less. You shouldn't do more than 12 repetitions at a time. The optimal training range is 6-12 repetitions, but no more. If you lift weights, then it is better to do it as follows: 12 repetitions with 50 kg, rest, another set of 10 repetitions with a weight of 55 kg, and then after a break another 8 repetitions, but already with 60 kg.

Make sure to give your muscles good rest.

You can't work out one muscle group every day. She needs to be rebuilt. Otherwise, exhaustion is guaranteed. Optimally, they wait at least two days, and only then work again on the same muscle group.

Sleep at least eight hours a day

Muscles continue to grow during sleep. And in order for this process to take place as efficiently as possible, you need to sleep at least 8-9 hours. If sleep lasts less than 6 hours, then the effectiveness of diet and workout decreases dramatically.

Exclude from the cardio workout program

In order not to look like a marathon runner or a sprinter, but to find the body of a real Spartan, you must completely give up cardio. This applies to long distance running. If the desire to include jogging in classes is great, then you need to run either uphill or do sprints, that is, reduce the distance to a minimum.

Exercise regularly

Exercise should be part of your daily routine. And if classes can sometimes be skipped, then this should not be allowed with meals. Otherwise, all efforts to gain weight will be minimized. You can devote everything to training free time, but without good and high-calorie nutrition, progress will not follow.

Understand the need to gain weight

Along with the muscles, fat deposits are also recruited, which is a completely normal process. To avoid undesirable consequences, you should set a clear goal for yourself as to how many kilograms you need to add, and then, when it is achieved, reduce the amount of carbohydrates consumed. You need to continue to eat vegetables and fruits, but cut pasta, rice, bread to a minimum. By continuing to exercise and sprint, you can easily get rid of body fat.

Not all women dream of losing weight. There are many girls who want to become more feminine, and in order to achieve this goal, they must gain weight. Excessive thinness can lead to self-doubt and even fraught with poor health. And if those who want to become slimmer gain a couple of kilograms and no longer pose a problem, which becomes the main reason overweight, then such a "luxury" is often not available to those suffering from excessive thinness. To find appetizing forms, they should try no less than losing weight.

Achieving this goal implies developing a clear plan of action that will allow you to quickly gain the desired weight. It boils down to three fundamental points:

changing eating habits;
regular strength training;
revision of lifestyle.

Each one requires detailed consideration, clear perception, application to daily routine. Otherwise, the weight will either remain unchanged, or, conversely, will begin to decline.

What kind of lifestyle contributes to weight gain?

Stressful situations and constant depressed mood in naturally thin people are accompanied by a loss of kilograms. Permanent stay in good mood and positive emotions, on the contrary, will help the body to quickly adapt and rebuild to the fact that it needs to gain mass, and not spend existing and incoming energy sources.

No bad habits. Neither large nor small doses of alcohol provide any health benefits. Smoking not only has a detrimental effect on the body, but also speeds up the metabolism. By quitting smoking, gaining the desired pounds will become much easier. All this is true only when activities are excluded, on which excess energy is spent.

The latter means that you should refrain from any aerobic activity. Dancing, running, swimming, aerobics, exercise on bicycles and elliptical trainers require energy expenditures, but practically do not affect the growth of muscle tissues in any way, and, therefore, lead to an even greater decrease in volumes.

You must definitely believe in own strength and success. A clear idea that the goal will be achieved is motivating. Otherwise, no results will be achieved. Another important point, which should not be misleading, is that building a beautiful body in one month, of course, will not work. It takes a lot more time, but every change that happens will bring an incredible sense of satisfaction and make you work further.

The pounds gained represent both fat and muscle tissue... And if you do not get rid of the former, the result will not be rounded feminine outlines, but folds that in no way add attractiveness to the figure. Strength training, aimed at ensuring that the increase in mass occurs mainly due to the muscles, allows you to avoid this.

Energy expenditures for an hourly performance of strength exercises are from 350 to 450 kilocalories, which will not allow weight loss, but will give a significant impetus to the growth of muscle tissue. It is the part of the body that is being worked out that will increase in volume. Thus, you can easily adjust your silhouette and most problem areas, pumping up the buttocks, abs, calves and so on. The main thing is to choose the right exercises.

Nutrition is the basis for weight gain

Without a change in diet, it is impossible to make any progress in weight gain. An increase in mass occurs in the body when nutrients come in excess. The surplus is spent on:

building muscle tissue during strength training;
support of glycogen and fat depot, which are energy reserves.

Fat deposits, that is, unwanted folds, appear only when nutrition is uncontrolled and vigorous activity is minimized. This necessitates the performance of strength exercises.

You need to consume more calories than you spend during the day. If they are smaller, it is simply impossible to make any progress in gaining mass - neither muscle nor fat will increase.

Finding the balance point allows you to answer this question - this is an indicator of when the weight remains stable, that is, a person does not gain weight, and does not lose weight. To do this, you need to weigh yourself and eat as usual for a week, counting the daily calorie intake.

You should not allow sudden jumps. You need to eat every day within the same number of calories. You should not deny yourself anything. All you need to do is keep a strict calorie count, including both main meals and snacks.

Re-weighing must be repeated after seven days. Better at the same time as the first. If the weight has not changed, then the average calorie intake per week is the balance point at which the body weight remains unchanged.

Girls are advised to gain 500 g per week, that is, about 2 kg per month. For some, the figure, depending on individual characteristics, will be slightly lower. However, the total increase in 30 days should be between 1 and 2 kg. And if you follow this course, then over time you will gain the desired weight.

An increase in half a kilo provides an increase in calorie intake. There are no precise recommendations... For some girls, it is enough to introduce 400 kilocalories into the diet, while for others, even 500 kilocalories is not enough. Finding the exact number can only be done empirically.

During the first week of the start of the "weight gain program", the calorie intake should be increased from the equilibrium point by a minimum of 300 kilocalories. If there is no increase or it is less than 500 g, the daily calorie content should be slightly increased, and so on, until the required increase is achieved.

What should be the diet?

Calories represent the energy expended by the body in support of vital important functions and systems, and for the implementation of any physical activity that a person performs. It comes exclusively from food consumed. Any main nutrient - protein, fat, carbohydrate - can act as a source of energy.

For 1 gram of protein and carbohydrates, there are 4 kcal, and fat - 9 kcal. Therefore, for weight gain, it does not matter what food is consumed. The main thing is how many calories the body receives with it. This allows you to eat as balanced as possible and indulge in various tasty things, which are mostly carbohydrates.

Weight gain principles - BJU ratio

A girl who wants to get better, but gain pounds mainly due to muscle tissue, and not body fat, should correctly distribute nutrients in the diet.

Protein

Exercise increases the need for protein, but the amount per kilogram of body weight varies from 1 to 2 g per day. The recommendations of the manufacturers of sports food are slightly higher, but they are often driven by the desire to sell a rather expensive nutrient, which is protein.

Its excess is converted to glucose when energy is needed, or excreted if it is not needed. Girls should take an average number of 1.5 g per 1 kg of their own body weight. This amount is enough not only to replenish energy costs, but also to build muscle fibers. And if the weight is 50 kg, you need to consume 75 g of protein per day.

Fats

The body needs irreplaceable fatty acids and fat-soluble vitamins. If they are eliminated from the diet, it leads to health problems. Fat concerns are largely unfounded. Fat contains a large number of calories, which satiates quickly and well. The main thing is to stick to daily allowance in 20-30% of the total diet. If the daily calorie intake is 1500 kcal, then fat should account for approximately 375 kcal (25%), that is, 42 g (375/9).

Carbohydrates

They represent the "cleanest" source of energy. Having calculated the amount of protein and fat, the rest of the diet can be safely filled with both slow and fast carbohydrates. The main thing is to stick to the calorie content.

Approximate daily ration

If 1,500 kcal are consumed per day, and the initial weight is 50 kg, then the following ratio may fall on nutrients:

Protein: 75 g per day x4 = 300 kcal
Fat: 44 g per day x9 = 400 kcal
Carbohydrates: 1600 - 700 = 900 kcal / 4 = 225 g per day

Based on this calculation, you can easily calculate the daily calorie intake.

Nutrient distribution is not the only principle that should be followed when designing menus for weight gain. It is imperative to drink a large amount of liquid, but not only water, but tea, compote, juice and so on. The liquid is directly involved in all processes in the body. The main indicator of sufficient moisture is the lack of thirst.

You should definitely drink vitamins. It is better to give preference to sports. If this is not possible, pharmacies will do. The cost for them is different, but it is not formed due to the difference in quality, if the composition is similar, but is determined by the brand. You should carefully study the list and dosage of minerals and vitamins that make up the complex.

The diet should contain vegetables. They are a valuable source of minerals, vitamins and fiber. Their number from the daily menu should not exceed 30%. They may not be included in the total calorie intake. The main thing is not to substitute vegetables for carbohydrates, fats, proteins necessary for weight gain.

The number of meals should be determined by your own feelings of hunger. You can eat from three to six times a day, and compensate for the missed meal with large portions. Weight does not increase due to frequent snacks, but due to increased calorie content.

Summarizing

If you eat right and do strength training, then soon the body will acquire beautiful feminine outlines.