How to eat to gain mass. What principles to follow to gain weight? Factors of underweight

This article will tell you how to quickly gain muscle mass, both for beginners and for those who have entered stagnation and cannot move from a dead center. Using the 8 proven ways described below, your muscles will start to grow, and increase.

Many do not understand the term how to quickly gain muscle mass to the end. There are 2 completely different concepts - to gain weight and gain muscle mass, in the first case you need to eat everything and not limit yourself in anything, while there will be a decent fat layer, in the second you need a properly balanced diet, find out an example for men -, for women – .

Below I will talk about ways to gain lean muscle mass without excess body fat.

How to Gain Muscle Weight

1. Frequent meals

Frequent meals are the key to success in a set of quality muscles, eat every 2-3 hours, do not skip meals. If you forget, put a signal on your phone, take notes, ideally, only a feeling appears, you must immediately satisfy it, otherwise the hormone Cortisol is included in the work, which destroys muscle tissue, eliminating hours of hard work in the gym.

In no case do not skip breakfast, muscles require high-quality fuel, without receiving it, they take all the energy from the muscles. If you can’t eat in the morning, well, food doesn’t fit and that’s it, use cocktails, liquid food is absorbed faster and consumed without problems.

2. Use post-workout complexes

Straightaway after the end of the workout, you need to refuel with a decent portion of proteins and carbohydrates, this must be done within 30 minutes. After this time, the exhausted body begins to look for energy to restore its state after training, and since it does not come from outside, it gladly takes it from the muscles.

Of course, not everyone can decompose right into the locker rooms and knead porridge with cottage cheese, for this, use after training complexes - gainers, proteins, prepare a cocktail from them in advance and drink after training, get a lot of protein and carbohydrates, with almost no fat.

3. Keep a food diary

In this case, I don’t just recommend, but I insist, write down absolutely everything that you use in a day, don’t be lazy, don’t remember everything in your head. When all the consumed products are in front of your eyes, you can immediately see what needs to be consumed more, and where it is necessary to slow down.

Without a food diary, the numbers are spinning around, not clearly, and there is a very big temptation to eat something forbidden. If you see that adipose tissue appears, you need to reduce the diet by 200 calories. per day and for a clear vision, write everything down.

A clear fixation of nutrition is the best way to increase weight and avoid obesity. Without this, you will never know how many calories you consumed during the day.

4. No exercising when you're hungry

Never, I repeat, NEVER go to a workout with an empty stomach, it's the same as driving a car on a long journey, but fill in gasoline only 10% and hope for success.

Understand guys, any training is stressful for the whole body, all organs begin to work hard, increasing energy consumption. If it does not come before training in sufficient quantities, all the energy will be taken from the muscles. It turns out that you are swinging not to build muscle, but to reduce it, what's the point ?!

At the same time, taking 2-3 cookies or a bun before training is not good, you need a decent portion 2 hours before the start of the workout, you can’t work with a spoon, and will always come to the rescue.

5. Optimal cardio

The most common cardio load is jumping on, riding on, more difficult - exercises on and different. Too much cardio burns a decent amount of body fat, but also slows down the growth of muscle mass, since a large number of calories are burned. Everyone knows that in order to increase weight, the number of calories must be received more than spent.

So with a properly composed diet, give cardio loads daily no more than 15 minutes at an average pace . Such an intensity will not allow fat deposits to accumulate and will not interfere with the growth of muscle fibers, in addition, it will speed up a little, appetite will improve and recovery processes in muscle tissues will take place faster.

6. Eat high-calorie foods

However, the calorie content is different, you can eat a decent piece of cake and get a crazy number of calories, and a large proportion of fat or eat buckwheat porridge with chicken fillet, you will also get a lot of calories, but mainly due to carbohydrates and proteins with a minimum fat content. The type of high-calorie foods you choose directly depends on the appearance of your figure.

Try to avoid foods that swell when in the stomach, causing a false feeling of fullness - popcorn, chips, low-calorie soups, large amounts of bread due to the swelling effect of yeast.

7. Double your serving

This conclusion suggests itself if you had breakfast 100g. buckwheat porridge, eat 200g., ate 70g for lunch. chicken fillet, now you will be 150g., if you are tired of working with your jaws, prepare cocktails.

The easiest way to carbohydrate-protein shake - 250ml. milk, 100 gr. cottage cheese, 1 banana, 2 tbsp. a spoonful of oatmeal and 1 tbsp. a spoonful of honey will provide important calories throughout the day.

Prepare portions in advance in the evening or in the morning, this will save you the opportunity to constantly spend time in the kitchen in terms of cooking. When the opportunity presents itself, always try to eat more than you ate before gaining mass.

Always focus on the amount of weight gained, about 3 kg is considered optimal. per month, everything above will be a mixture of muscle and fat, also do not forget to read about.

8. Use large utensils

By increasing the volume of the plate, you push yourself to eat everything to the end, but do not increase it indefinitely, getting up from the table, there should not be a feeling of nausea from sorting out food. This trick was invented by nutritionists, only there the plates are reduced by 2 times, but here we will do it exactly, but vice versa.
If you can’t master it, try to eat 1 part, and after 20 minutes the second.

I'm interested to know who and which of the 8 proven methods brought the greatest benefit, I'm waiting for your comments, and I wish you a lot of clean, embossed meat 😉 .

Today, when many are concerned about the issue of weight loss, there are people who find it difficult to get better. As a rule, the issue of weight gain in a short time is often of interest to thin guys and girls, i.e. adolescents who at this age consume calories most actively.

Meanwhile, gain weight in a week not so difficult, and depends on what kind of weight gain you are trying to achieve. Try to include high-calorie food in your diet, which is also important for health, because. your diet should consist of healthy foods. To add 1-2 kg. per week, you should pay close attention to your diet and not skip meals.

Important for you:

• calories in your food
• number of meals
• ratio of proteins, fats and carbohydrates in your diet
• physical exercise

And the tips below will help you get better quickly in a shorter time.

1. Increase your total calorie intake from 500 to 1000 calories per day. The amount of calories your body needs daily depends on your activity level, lifestyle, weight, and gender, but as a general rule, an extra 500 calories per day will provide between 0.5 and 1kg of weight gain each week.

2. Eat more often. Try to eat five to six times a day - that's 2-3 snacks in addition to your three regular meals.

3. Increase your protein intake. Include protein-rich foods such as meat, seafood, dairy and nuts in your diet. Additionally, you can add protein shakes to your diet and drink them 1.5-2 hours after eating a regular meal. For example, you can make a 300-calorie shake by mixing a frozen banana, a tablespoon of peanut butter, a glass of milk, and a few ice cubes. You can add honey if you want to sweeten the cocktail.

4. Drink milk 3 to 4 times a day. Milk is a great food for weight gain, especially if you drink it regularly and use whole milk.

5. How to gain weight - eat the right foods. Include slow carbs in your weight gain diet. Such carbohydrates are found in pasta, rice and bread, and having them in your diet will help you gain a few pounds faster and provide the body with the necessary energy. Whole-grain bread and pasta, as well as brown rice, are healthier than their refined grain counterparts.

6. Increasing the amount of unsaturated fats in your diet will help thin people gain weight faster. Unsaturated fats are found in fish, nuts, avocados, and olive oil.

7. Find out how many calories per week you need to maintain your weight, and eat 1000 calories more than you need to maintain mass. This can be done by simply increasing portion sizes at mealtimes by eating about 60-100 calories more for lunch and dinner.

8. In order to gain mass, add additional foods containing healthy fats to every meal, as they have a higher calorie density than proteins or carbohydrates. Sprinkle walnuts over a serving of muesli (plus 180 calories), add a quarter of an avocado to your sandwich (plus 70 calories), and drizzle 2 tablespoons of olive oil over your spaghetti.

9. Have 2-3 snacks throughout the day. Almond nuts, peanuts, or a bag of dried fruit that you can take with you to school or work are good. And before bed, make yourself a cheese sandwich and wash it down with warm milk, which will provide another 250 to 300 calories.

10. Do not forget about physical activity if you want to not just get fat, but build muscle. Training in the gym, aimed at building muscle, will make your figure toned, and from eating fatty foods, it will simply become loose.

And remember - your desire to gain weight quickly does not mean that your diet should constantly contain foods high in sugar and fat. Otherwise, there is a risk of developing heart disease and type 2 diabetes as a result of poor dietary choices. Although such foods do not significantly increase the risk of diseases in one week, it is not worth developing bad habits that may persist after this week.

Important! If you've experienced dramatic weight loss, check with your doctor to rule out any medical cause.

To gain weight faster you need

• Milk
• Foods high in protein (protein)
• Diet with an emphasis on slow carbohydrates

Today, most people are struggling with excess weight, because it is a direct threat to health, life, beauty and grace. But there are those who are concerned about low weight and want to gain it. . Women for the most part dream of having beautiful forms in piquant places, sometimes weight is necessary purely for medical reasons. Let's talk today how to get better or gain weight at home, adjusting the diet and taking herbal decoctions. Available to everyone and the best weight gain recipes are here!

Small weight: what is bad and how it threatens health

• In a girl with low weight, reproductive function may be impaired, which leads to a failure of the menstrual cycle and, as a result, the inability to become pregnant and bear a fetus.
• Lack of weight leads to an increase in blood sugar and the emergence of an insidious disease - diabetes mellitus.
• Excessively thin people face disorders in the endocrine system.
• A small percentage of fat in thin people contributes to the malfunction of other organs.
• Insufficient weight can cause kidney disease, their omission.
• Lack of weight contributes to the occurrence of diseases of the gastrointestinal tract, a drop in immunity, which in turn causes various sores.
• Thin people have a hard time in everyday life, any overload can lead to tearing of organs, muscle breakdown. We often hear the expression: overstrained, all this is just from the area of ​​\u200b\u200blow weight.

Khudoba and its types

There are two types of thinness:

• physiological - the state of the body when a person has passed all the examinations, no violations have been identified, he is healthy. Most likely, low weight is caused by a rapid metabolism, thinness was inherited by him due to the structure of his personal endocrine system.
• pathological thinness is detected during medical examinations, when a problem is found in the work of some organs, and sometimes several.

The article will discuss how to quickly recover a girl or woman at home, with physiological thinness, or weight loss occurred temporarily in a healthy body, for example, with experienced, physical fatigue, violation.

Gaining weight through physical training, pumping up muscles is a long process that takes time and the intake of proteins, the intake of which is not useful and harmless, no matter how their manufacturers claim. However, moderate physical activity during weight gain is, of course, important for the body to look beautiful and trained, the weight gained is not deposited in "unnecessary" places.

We will consider here only foods and recipes that increase weight at home.

Reasons for being underweight

First of all, to understand the reason for low weight, you need to find out if you are healthy.

So, if there are no special violations in the work of organs, we will try to increase weight by changing your diet.

How to get fat or gain weight properly at home

Far from a few people, both men and women, are not averse to getting a little fat, this is especially true for young and middle-aged people. For mature people, the opposite problem is most often closer, how to lose weight. So let's start with the main thing, how to get better at home quickly.

• First of all, there should be high-calorie food, this is obvious. If the recommended daily calorie intake for an average woman and middle age is 1500-2000 kcal, then the diet of thin women with an accelerated metabolism should contain 3000-4000 calories. It is difficult to digest such a quantity of food out of habit, therefore, for weight gain, it is best to organize fractional meals, which include a snack 1.5-2 hours after each of the main meals.
• Next, you need to slightly change the diet. Increase, as with weight loss, the number of meals up to 6-7 every 1.5 - 2 hours. Breakfast should be mandatory, and hot, preferably milk porridge, with the addition of candied fruits or dried fruits. In the evening, two dinners, the first as usual at 18-19 o'clock and 2 hours before bedtime another protein.
• The diet should contain proteins, fats and carbohydrates, the approximate ratio of proteins is 25%, fats - 20%, carbohydrates - 55%. Fats are required, with their help, the proper assimilation of protein is the basis of our muscle mass.
• It is important to increase the calorie content of meals, especially foods high in carbohydrates - to help you. A special place should be given to fast carbohydrates - sweets, pasta, pastries.
• Dairy products: milk, sour cream, fatty cottage cheese - high-calorie food, tasty and healthy, since natural is recognized as beneficial for the body as a whole.
• Increase the proportion of meat: turkey, chicken, rabbit, lamb. However, do not overdo it, excess carbohydrates and fats in the body worsen the functioning of the heart, liver, and contribute to the development of diabetes.
• To ensure proper metabolism, the rate of consumption is important. Of course, this includes all the water, and enclosed in the products too. We do not focus only on water, you can drink coffee, black and green tea, fermented milk products, vegetable and fruit juices are especially useful as a source.
• Vegetables are low-calorie foods, but they are important for metabolism, so we dress vegetable salads with vegetable oil, preferably olive, linseed, rapeseed - they are more useful.
• Fruits play their right role here too. Eat bananas, grapes, apricots, peaches, and preferably in the morning and before meals, that is, before breakfast and lunch, or in between, to avoid excessive fermentation in the intestines. For this reason, fruit intake in the evening should be little avoided. In this list, special attention would be given to bananas and they are available to us all year round and actually contribute to weight gain.

• Beekeeping products also help to increase weight correctly: bee pollen, pollen, royal jelly have a beneficial effect on the body and increase weight if its decrease is caused by malaise. In the morning, when you wake up, immediately eat 1-2 teaspoons of honey, it is quickly absorbed and starts the process of insulin formation, which leads to an increase in appetite.
• Any nuts - pine nuts, hazelnuts, pistachios increase weight due to their calorie content and oil content, with the addition of dried fruits - the effect of their use is even more significant.
• Before meals, at noon and in the evening, drink a glass of fruit juice to which sugar or honey is added. Juice itself is high in calories, in addition, it helps to raise insulin, which in turn accelerates the process of converting carbohydrates into fats.
• In an effort to get better, it is not necessary to increase the amount of food consumed, overeat, all this can lead to an overload in the digestive tract, liver, kidneys, and although it will give tangible results in weight gain, it will bring other health problems.

If there are no diseases, and the reason for low weight is a special process of digestion and metabolism, then you can try the following folk recipes.

Folk recipes for weight gain products

This mass below, consumed with hot milk, works well and gives the desired result of weight gain over time.

200 gr. rendered interior pork fat (I think where you can find this, you can replace it with butter, which is well absorbed and just tastier);

• 6 large green apples;
• 6 egg yolks;
• ½ cup sugar;
• 200 gr. chocolate

Mix the whole mass and spread on bread. There are 4-5 times a day with hot milk.

The recipe guarantees weight gain per week for 1 kg!

And here is a long-proven recipe for those who drink beer:

In a glass of beer, add a couple of tablespoons of fat sour cream, you can add a little salt and drink. Take daily until weight starts to come on.

If you do not like beer, you can buy brewer's yeast in tablets at the pharmacy and take them according to the calculated data indicated in the application.

Another delicious cocktail

1 glass of milk, 2 tbsp. spoons of cottage cheese, 1 tbsp. a spoonful of honey and half a banana. You can have it as an addition to breakfast, you can before going to the fitness room

This cocktail is effective for temporary weight loss.

Milkshake for weight gain

For one glass of cocktail you will need the following products:
Sour cream - 100 g.
Olive oil (can be replaced with any vegetable) - 1 tbsp. the spoon,
Lemon juice from half a lemon
Orange juice - 100g.
Honey - 1 tbsp. spoon or can be replaced with any fruit jam or jam.
Egg yolk - 1 pc. Mix everything and drink

Recipe for weight gain with bee pollen

• 500 g pollen
• 2 standard cans of condensed milk, natural whole according to GOST is important.

Mix everything thoroughly and put the mass for two weeks in the refrigerator so that it is infused. Use every morning on an empty stomach, 15-20 minutes before breakfast, chewing thoroughly, starting with 1 teaspoon, and increase the rate every 3-5 days. It is better to drink warm liquid.

In order to gain weight, a man, girl and teenager needs to increase the amount of pollen consumed to 2-2.5 tbsp / 1.5-2 tbsp / 1 tbsp. respectively.

It is important that the person is not allergic to bee pollen.

A good effect of weight gain with herbs is given by decoctions of alfalfa (2 tablespoons of fresh per glass of water or 1 tablespoon of dried grass). Drink a warm decoction half a cup 2 times a day 30 minutes before meals.

Other herbs have similar stimulating weight gain properties: clover, sophora, nettle, dandelion, cinquefoil, yarrow and others. You can drink a decoction separately from each herb, you can mix everything that we have and prepare a decoction according to the following recipe suggested by Gennady Malakhov :

Pour 2 tablespoons of pre-chopped collection with 1 liter of boiling water, bring to a boil, simmer for 10 minutes in a sealed container, pour together with the herb into a thermos, insist overnight.
Take during the day 100-150 ml 30 minutes before meals.
To improve the taste, you can add honey, sugar, berries.
The course of treatment is 3-4 months.
Then they take a break for 10-14 days, change the collection and continue treatment. Despite the improvement, phytotherapy should be continued for at least 12 months.

Increase the weight of brewer's yeast, taken after or during meals. Yeast increases appetite, improves the functioning of the gastrointestinal tract, increases absorption in the intestines, and provides the body with B vitamins.

Remember that weight gain of more than 1 kg per week is not safe for the body.. An increase of 500 grams was recognized as optimal.

Physical exercise, muscle building - the path to weight gain

When gaining weight, we must remember that the physical component is also important here. Do not forget that the mass is not deposited in unnecessary places, we swing the press and keep the body in good shape! And then the fat coming from food and formed from carbohydrates will not be deposited in fat folds, but will turn into beautiful muscles, making the tedo flexible and slender.

It is important here to start with small loads so that physical education does not result in even greater weight loss.

Sometimes excessive thinness is a consequence of the transferred nervous tension, stress, or too active emotional rhythm of life. You just need to give the body a break, ensure a healthy and proper sleep, pamper it a little and your weight will return to you. After all, a calm measured life is a guarantee of health and ... good weight.

Well, in conclusion, I want to reassure all the thin ones a little: if you feel good, you don’t have terrible medical diagnoses, you are young and full of energy - rejoice that you are low weight, because this will give you a chance to stay for many years. People with less weight live longer and their quality of life is much higher!

And now tips on how to gain weight correctly and effectively:

Have you always considered yourself too skinny? Skin and bones? At a time when most need to lose weight, gaining it can be a very difficult task. Want to learn how to quickly gain weight without harm to health? In this article we will tell you how to increase body weight in a short time.

1. Eat often to get more calories

Although everyone should follow this rule, it is especially important for those who are trying to gain weight quickly. Eating often means eating five to six small meals a day that contain as many calories and nutrients as possible.

This does not mean eating junk food and sugar, it means more protein and complex carbohydrates. If you want to gain a healthy weight, then don't stock up on fat. Your snacks should be nutritious but high in calories, think about:

• nuts
• nut butter
• dried fruit
• avocado.

And this is your evening snack. Forward!

And while it's a great way to gain weight, it's unhealthy, so avoid sugary drinks and coffee. And replenish your fluid supply with plain water and smoothies (like an iced milkshake) or skimmed milk or juice shakes for a more active calorie boost.

Diet menu for weight gain

Have you already figured out how to gain weight in a short time? That's right, you need to eat well, then eat to consume enough calories for muscle growth. And you need to take into account the amount of fats, proteins and carbohydrates. The bottom line is that each of these nutrients is very important in nutrition, and in the diet of a person who wants to quickly gain weight, they must be present without fail.

To make it easier for you, we have compiled an approximate diet for weight gain for men and women. For starters, you can use them as they are on the site, or you can customize them by changing products or increasing their number if you feel that this will not be enough for active growth.

For men

Breakfast

Dinner and supper

Snacks between main meals

Sample menu for girls

Breakfast

Lunch - dinner

Snacks 2-3 times a day

To gain weight as quickly as possible, you can use the suggested nutritional options. If there is no result, then the calorie content needs to be increased. This can be done by simply doubling the number of servings, or adding 1-2 more meals, or adding high-calorie foods. It's up to you whichever is more convenient for you.

2. Eat the Right Fats

You want to gain weight and look healthy, not like a skeleton with a belly. Then maximize your intake of cereals, dairy products, nuts (including nut butter), and meats, and avoid ice cream, fried foods, and fatty junk food.

Healthy fats should be obtained from fish, peanuts, cashews and olive oil. Beware of saturated (bad) animal fats. If you want something tasty, bran muffins, yogurt, fruit pie and fitness bars are good alternatives.

3. More protein

While the notion that the more protein you eat, the more muscle you build is a myth, protein is an important part of your diet. It is the building material for our entire body: muscles, bones, skin, hair and blood. Therefore, complete your menu.

Foods fortified with proteins are meat, cheese, milk, fish and eggs. For vegetarians, protein can be obtained from soy foods such as tofu, or even better from a combination of foods such as rice or corn and beans.

4. Increase the amount of carbohydrates in the diet

Although they are criticized, carbohydrates provide energy and help build muscle and are involved in all life functions. Carbohydrates are the main source of energy for your body. But simple carbohydrates are best avoided. They hold empty calories and are likely to be stored as fat because the sugar entering your bloodstream quickly causes your blood sugar levels to spike.

Buckwheat, rice, pasta (durum wheat pasta), potatoes and all cereals fall into the approved category. Glucose from them is released into the blood slowly and provides a stable supply of energy for a long period without causing insulin spikes that lead to fat deposition.

When gaining weight, the total calorie intake per day is considered. And to gain weight, you need to increase your daily calorie intake. Eating before bed will add another meal and increase your overall caloric intake.

In addition, the body needs about 3-4 hours to digest and assimilate food. After this time, he is in a state of hunger and begins to use the muscles to obtain nutrients. That is, it begins to destroy, with difficulty, the muscles obtained.

In order not to gain excess fat as the last meal before bedtime, you can eat:

• cottage cheese
• white meat
• fish.

2. Exercise for fast weight gain

If you decide to go to the gym or have some equipment at home, pay attention, this will allow you to correctly compose a training program. And also use our selection tips, because the length of the limbs, the size and strength of the muscles impose certain restrictions on training.

1. Strength training

To get better quickly, it is not enough just to increase the calorie intake. The fact is that the body must see the need for a set of additional muscle mass. Because more weight is an increase in the load on the cardiovascular system, an increase in the load on the nervous system. What, for security reasons, our body will not do. He should see a clear need for muscle recruitment.

This is where strength training will help us, which will give a signal that the existing muscles are not enough and you need to build new ones. And increased calorie intake will be a good opportunity for weight gain.

Yes, cardio builds some of your muscles, but how can you quickly gain weight if your body is not getting enough strength training? No way. And here training with additional weights will come to the rescue. Here is a good set.

This doesn't mean you have to get attached to the gym (although it certainly works!). Do push-ups, crunches, lunges and squats in the comfort of your own home. But to speed up the process and better results, you need to use additional weight.

Exercise will also increase your appetite. A protein bar or post-workout shake will give you what your muscles need.

2. Increase physical activity

As mentioned above, in order to increase weight, the body must receive a stimulus. Your muscles should receive more load and work hard. If your loads are small, change them and make them more complex.

Buy home strength training equipment. It works if you only have 15 minutes before going to work, then you can flex all your muscles by doing a quick muscle building program that will put you on the right track.

3. Use less energy outside of training

In addition to hoarding, burn as few calories as you can. Grab the remote, your milkshake, and drop onto the couch. 🙂

If you do become less mobile everywhere, then it is important to do strength training. Even if you don't see fat in your body, visceral fat (the one that covers your internal organs) can appear subtly. And internal fat loves inactivity. Therefore, before you sit down to watch a movie, shake the iron. And only then arrange a movie marathon with a few light snacks.

• Take snacks, cheese, nuts with you. They can be consumed between meals. This is convenient when it is not possible to take buckwheat with meat with you.
• If you feel like you're gaining excess fat, reduce your calories, remove or replace unhealthy foods with healthier ones, and do more exercise to burn fat.

The largest number of people in the modern world are struggling with an excess of extra pounds, trying to lose weight at home and exhausting themselves with all sorts of diets.

But there are those who, on the contrary, are trying to gain weight.

How to gain weight at home - first find out the goal

The desire to gain weight occurs more often in adolescents.

It is at this age that the first love comes, which becomes a kind of impetus for correcting one's thinness.

Transitional age is considered a turning point in the life of every person. Teenagers react nervously to sidelong glances. In this regard, they try not to differ much from the company around him and in every possible way try to gain weight if it is sorely lacking. More often, these attempts are not displayed for show, and young people study at home.

In the general understanding, a man should be a protection and support for a woman, therefore, choosing her companion, the lady looks at his appearance and excessive thinness will be inappropriate here. A woman is considered primarily as a continuer of the family, and emaciation is not a good sign of the healthy development of the body.

Lack of appetite

Hair loss and gray hair

Frequent limb fractures

The appearance of insomnia and nervousness

Decrease in vital activity

Low resistance of the body to various diseases

The skin and the body itself wear out and age faster

The next impetus for weight gain may be the desire to see your body sexy and attractive. Every woman dreams of having big breasts and beautiful hips. As a rule, it is precisely these charms that thin ladies are deprived of.

Men, on the other hand, know that a lean and muscular body is more attractive to girls. Moreover, a man is considered a breadwinner and a stronger sex, so being thin is at least not good for them.

How to gain weight at home - ways

Before talking about the methods, you should first understand the reasons for thinness:

Exceeding negative emotions and stressful situations

Daily overwork in moral and physical terms

Serious diseases of the digestive system

Lack of sleep and acute lack of rest

Wrong nutrition. The predominance of low-calorie foods. Starvation.

An erroneous opinion is that you can gain weight simply by starting to eat more often, while at the same time increasing portions at least twice. If the general condition of the body is normal and there are no serious deviations, then it is allowed to use several methods at once, thanks to which it is possible to add several kilograms.

Method one- healthy, calorie-rich diet

Method two- a sport that builds muscle mass

Method three- massage - activates a good metabolic process in the muscles

The first and main answer to the question “How to gain weight at home?” Is proper and balanced nutrition. But before you start, you must initially prepare the body for a new lifestyle. Being at home, it is not difficult to control this process.

First of all, you need to restore the metabolism, and for this you will have to give up bad habits (smoking, alcohol).

The second step is to “cleanse” the stomach. That is, during the week, fiber should be consumed for breakfast (brown rice, whole oats, wholemeal wheat). Slightly less fiber is found in vegetables such as: broccoli, carrots, cabbage, radishes and beets.

When the body is already fully prepared for a new diet, and the stomach is cleared of toxins and toxins, you can start a diet. Be sure to include foods rich in complex carbohydrates in your diet. Why exactly them? The fact is that they are considered the best source of energy, which is so necessary. Carbohydrates are found in higher concentrations in cereals, cereals, fruits, vegetables and dairy products.

The main element without which this diet is impossible is protein. In order not to gain kilograms due to fat mass, the body needs protein that nourishes the lean body mass.

Soy is one of the most famous plant proteins. Apart from this fact, it is still capable of killing cancer cells, which once again proves its benefits for the body.

In addition, the diet requires the strict inclusion of products from the list below:

• Wheat and oat bran

  Lentils

• Potato

It is worth noting the advantages of vegetable protein. The fat contained in it does not allow the level of cholesterol in the body to rise, and its small amount allows you to reduce the calorie content of the diet.

Products containing animal proteins

All types of meat. Also seafood

Milk products

It is allowed once a week to consume foods with a high sugar content (chocolate, cakes, etc.). But do not abuse it, because gaining weight does not mean that you can eat junk food in any quantity.

Diet

Knowing which foods are more beneficial, it's time to build the right diet. Distribute 8 meals throughout the day. On average, you need to eat every two hours, for better absorption of nutrients.

Important: try to eat small portions, but at the same time, so that they are composed of high-calorie foods.

Also, meals should be alternated with two varieties. The first intake is high-calorie and dense, the second intake is lighter, but also having a high percentage of useful and essential trace elements. For example, the first meal is curds with berries and fruits or a meat dish, a slice of bread and butter, for the second meal there is already a light snack: cocoa with a few slices of chocolate or fruit. At lunch, be sure to eat the first and second course. And already for a snack, use light salads or nuts with honey.

As it became clear, not always a diet forces you to limit yourself in any products. This diet allows you to eat almost everything that your body desires. The main thing is that the diet does not contain fatty and fried foods, so as not to gain body fat.

How to gain weight at home for a very thin woman

For every woman, the way the body looks is very important. And any extra or missing kilogram will disturb her until the problem is corrected. Yes, most girls and women are overweight, but there are those who, on the contrary, are ashamed of their thinness.

Following just a few tips, gaining weight at home will not be as difficult as it might seem at first glance.

First you need to decide on the desired weight. Make a clear plan for working on your figure.

The added physical activity will help to make the figure embossed and spectacular.

Important: no need to exhaust yourself with heavy loads! Exercises should be done only to increase muscle mass.

High calorie food. Very thin women need to start new nutrition gradually! In order not to injure the body and give it time to adapt.

Plentiful drink. Drinking at least 1.5 liters of fluid per day, all toxins and toxins are removed, therefore, the body begins to work better, increasing metabolism.

In any case, very thin women who want to gain weight at home must first be examined by doctors. And only after receiving permission and recommendations from experts, you can proceed.

How to gain weight at home: increase in lean body mass

Following the above tips for gaining pounds, the result will be that the body will accumulate fat mass, not muscle. Therefore, in weight gain, sports are very important. At the same time, physical activity should not exhaust the body.

You need to know that not all loads can increase muscle mass. For example, cycling, skiing and running will not achieve the desired result, since this sport is aimed at the opposite result.

So, to achieve the goal (gain weight), strength exercises will be useful.

Important: In no case should you start training with complex exercises! There is a high risk of muscle strain.

Workouts should be distributed throughout the week. It is advisable to practice at least 3-4 times. On the first day, pump, for example, the muscles of the hands. On the second day, leg muscles

Before you start doing strength exercises, you need to warm up the muscles with a warm-up.

Running in place or walking

Circular movements of arms and legs

Tilts in different directions

• jumping rope

Now you can start doing the exercises. Repeat each of the exercises listed below for several approaches.

Press exercises

• Chest presses in a standing or sitting position

  Deadlifts

  Squats

Conclusion

Summing up, you need to highlight a few key points, thanks to which you can gain weight. Proper, balanced and high-calorie nutrition. Mandatory inclusion in the regimen of the day of physical exercises for gaining muscle mass. Massage to increase muscle mass of the body - kneading and tapping.

If all the ways to gain weight at home are strictly observed, then the effect will be noticeable after 7-10 days. By this time, the body finally gets used to the new diet and to a different daily routine. The main thing is not to give up and go to your goal without paying attention to difficulties!