A complete guide on how to gain weight quickly and naturally. How to gain weight fast for thin people

Some are looking for ways to lose weight, others need a diet to gain weight. Such people are called ectomorphs. There are several ways to solve the problem, only you need to approach this comprehensively - go in for sports, make the menu correctly. Even before you go on a diet, it is important to undergo an examination and eliminate health problems, if any.

Nutrition for weight gain

The right approach to food is the basis of ectomorph weight gain. No need to thoughtlessly eat everything, gaining calories. It is important to eat more healthy food and build your diet. Rules:

1. Create a calorie surplus. Every day you need to eat more than yesterday. You should not wait for obesity either: as soon as you notice that the weight has begun to increase, calculate your daily calorie intake using a special calculator. The same must be done before going on a special diet. If you increase your calorie intake by 300-400 kcal, stop at this number. If the excess is 700 or more, and continues to increase, you will quickly gain even more weight than you need, earn health problems (gastrointestinal diseases, shortness of breath, excessive stress on the joints).

Increase your protein intake. This indicator should be like that of athletes - 1.5-2.2 g per 1 kg of weight daily. Proteins are the main material for the structure of muscle mass and biologically important elements for the body. They are very satisfying, so it will be difficult to eat more, but if you want to gain weight, you will have to try.

The main sources of proteins are eggs, fish, meat, nuts, legumes, dairy products.

2. Eat more complex carbohydrates. Eat more pasta, bread, potatoes and cereals. Your task is to eat about 4 g of carbohydrates per 1 kg of weight daily. In addition, it is important to consume fats during the diet - animal and vegetable, but get them from healthy foods.

Don't limit yourself. This is a big plus of a diet that promotes weight gain. Eat more often, in larger portions.

During the day, there should be 3 full meals and hearty high-calorie snacks in between.

Do not drink before meals to eat more.

High calorie foods

In the absence of a good appetite, weight gain products will help a man and a woman quickly gain weight:

• fat meat;
• potato;
• oils (olive, vegetable, butter, avocado);
• dairy products with a high percentage of fat;
• cereals;
• nuts, dried fruits;
• dark chocolate;
• tea, coffee with sugar;
• pasta;
• avocado.

Menu for weight gain

What your menu should look like:

	omelet from two eggs; 1 sandwich (bread + cheese + smoked chicken); 1 cup herbal tea or juice	vegetable soup in meat broth (300 g); mashed potatoes (100 g) + fried veal; banana (1 pc.); 1 glass of jelly	fatty yogurt (1 tbsp.); hazelnuts (150 g)	chicken chop (100 g); canned corn (150 g); 3 sandwiches with jam; cream tea (1 cup)
	millet porridge in milk (200 g); cashew (50 g); 1 cup of coffee with sugar; pear (1 pc.)	carrot casserole (300 g); mushroom soup (200 ml); vegetable salad (150 g); kissel (1 tbsp.)	melon (250 g); cocoa in milk (1 tbsp.)	buckwheat porridge with butter (250 g); biscuit cookies (100 g); 1 cup full fat milk
	oatmeal with milk (200 g); 1 sandwich (bread + butter + ham); coffee with sugar (1 cup)	barley soup (300 ml); boiled potatoes (180 g); chicken chops (170 g); milk jelly (200 ml)	biscuit cookies (300 g); sour cream (1 tbsp.)	sandwich (bread + mayonnaise + tuna); compote (150 ml)

Physical exercise



To gain weight, focus on strength training - they will help convert the calories received from food into muscles and form a beautiful body shape. Muscle tissue is denser than fat, and gaining mass by doing strength sports is much easier and faster. A big plus is that you will increase real muscle mass, and ugly fat folds will not form.

Do in each exercise 3 sets with 6-12 repetitions and a short interval between them (up to 1 minute). It is advisable to use weights - dumbbells or water bottles, if possible, each time increasing their weight. Cardio loads should be reduced to a minimum, since they contribute to the burning of calories, you will not be able to gain weight with them. Leave only some aerobic exercise to strengthen the heart muscle.

The duration of training should be from 20 minutes to an hour, no more. Prolonged exercise will lead to protein loss. It is recommended to conduct them regularly, in the evening, at least 3 times a week. Women within 2 weeks after critical days should be engaged more intensively, and then gradually reduce the load.

Video

People are in an endless confrontation with being overweight. Lots of tips and tricks on weight loss. There is much less information on how to gain weight for a thin guy and girl. I will pay some attention to this issue.

I offer some useful tips for weight gain at home.

1. Adjust your diet. Go on a "reverse diet" to increase your calorie intake to gain weight.
2. This does not mean that you have to abuse fatty foods and watch TV with a pack of chips in your hands all day long. Eat healthy food by increasing your portion size.
3. Choose high calorie foods. If you drink milk, buy it with 3.5-6% fat.
4. For breakfast, cook porridge in milk with butter.
5. To gain weight, include flour, fried and baked foods in your diet.
6. Eat more fruits. Suitable peaches, bananas, apricots. Have small snacks between meals. They will lift your spirits and energize your body.
7. Are you interested in increasing muscle mass, and not growing a "beer belly"? Head to the gym. The right exercise program, several sessions a week, will help you gain a few pounds of muscle tissue.

The key to rapid weight gain is a high-calorie diet, a healthy lifestyle, strength exercises, healthy sleep.

Men gain weight by building muscle mass. This is not easy to do. Talk to your doctor first, because lifestyle changes can cause unpleasant consequences.

1. The main building material is protein. It will turn out to increase body weight by catching the consumption of protein foods. There is a lot of protein in meat, fish, vegetables, dairy products, eggs.
2. To gain weight, you need energy, which in the body is formed from carbohydrates. Simple carbohydrates increase body fat, they are found in sugar, ice cream, sweets.
3. The growth of muscle mass is provided by complex carbohydrates contained in vegetables and cereals. Include these foods in your diet.
4. If the body does not work properly, the growth of body weight will have to be forgotten. Its well-coordinated work directly depends on the amount of microelements and vitamins consumed, contained in milk, vegetables, fruits and meat.
5. The normal functioning of the body is impossible without fats. Nutritionists recommend vegetable oil, dairy products and marine fish. It is better to refuse fatty meat.
6. Intense workouts will help you quickly gain weight. It is better to use the services of a professional trainer to draw up a program. Do at least three times a week. Increase the load gradually.
7. Let your body rest after every workout. Don't exercise daily. Sleep around 8 hours a day.

Video tips

Effective ways to gain weight for a thin girl

Almost all girls, dreaming of a slim figure, are interested in methods of dealing with extra pounds. Some, on the contrary, want to gain a few pounds.

I offer proven instructions.

1. Start eating more. Include white bread, sweets, flour products, potatoes and honey in your diet. Do not forget about protein foods - eggs, fish, meat.
2. Before a meal, drink a glass of freshly squeezed juice. Drink an average of 2.5 liters of fluid throughout the day.
3. Go to the gym or work on your body at home.
4. Eat about 5 times. Have snacks between breakfasts, lunches and dinners.
5. Chew food well, after a meal, rest a little so that the body absorbs food. Buy a vitamin complex at the pharmacy.
6. Increase portion sizes, add new dishes. If you ate ordinary porridge for breakfast, make a sandwich with sausage in addition. Over time, the woman's body will get used to the increased portions.
7. Bad habits slow down your metabolism. Give up alcohol and cigarettes. Sometimes you can treat yourself to non-alcoholic beer.
8. Stress burns calories. If you really want to put on weight, get rid of stress and bad emotions.
9. Pay special attention to sleep. Sleep at least 8 hours.
10. Seek help from a nutritionist. He will make a special menu for weight gain.

Can you gain weight in a week?

Many are surprised when they hear that someone wants to gain weight. There is nothing surprising. For example, some athletes have to increase weight in order to take part in competitions.

1. To increase weight and save energy, reduce activity. With physical and enhanced mental work, calories are quickly consumed.
2. If you can’t imagine life without sports, reduce the amount of training. If you practiced 4 times a week, reduce the number of sessions to three.
3. Train only the main muscle groups. You will have to forget about jumping and aerobic exercise for a while, they require a lot of energy.

Nutrition

1. Strengthen your diet by opting for protein foods. Remarkable "fuel" for the body will be dairy products and meat dishes.
2. Divide the meal into 5 meals with small snacks.
3. For breakfast, eat porridge with milk with sandwiches. For lunch - a plate of rich borscht, a little boiled meat or a few cutlets with mashed potatoes. For dinner, cook baked chicken and pasta.
4. To increase the calorie content of low-calorie dishes, add a little milk or grated cheese. Dress salads with fat sour cream.
5. For an afternoon snack, cottage cheese with yogurt, fermented baked milk or sandwiches are suitable. You can eat some jerky, nuts, or protein bars.
6. Overeating is not recommended. This will help your stomach cope.
7. Don't eat at night. Eat two hours before bed. Otherwise, the gained kilograms will become fat, which is not easy to remove.

The key to a successful solution of the problem is proper and healthy nutrition, increased rest and rational loads.

It is extremely problematic to recover without an enhanced diet. But not everyone can freely switch to five meals a day, eating only soups, meatballs, milk porridges and sandwiches.

1. To increase weight, perform special physical exercises and use sports supplements. Visit a fitness trainer and create a training program and sports nutrition together.
2. Stick to the right meal plan. An hour before training, eat a portion of carbohydrates and drink a glass of protein shake.
3. Eat sweet yogurt or a few bananas after exercise. So replenish your glycogen stores. Half an hour after class, it is recommended to eat some protein food.
4. Be sure to count calories. Body weight will increase if you eat a little more calories daily.
5. During the calculation, take into account the energy costs of training in the gym, preparing for exams, housework, and so on. It is not necessary to calculate to perfect accuracy. Record your most energy-intensive activities.
6. If there is no time for the gym, and the thought of a normal weight does not leave, eat more and move less. At the same time, you do not need to absorb fried and fatty foods, sweets, pickles and smoked meats in kilograms. Eat a balanced and complete diet.
7. Sleep an average of 8 hours a day.
8. More often than not, impressionable and nervous people fail to gain weight. Try to achieve peace of mind. Walking will help

Most people in today's world are faced with body weight problems. Most of them are either overweight or obese. However, there is another group of people who have the opposite problem - underweight or thinness. I can't get better, they say.

For overweight people, this problem may not seem real, but for underweight people, this problem is very relevant. In most cases, this problem is not purely medical or psychological in nature. It often depends on the person's metabolism, body constitution and genetic factors.

In this article, we have collected little secrets and the most effective tips that can really help you gain weight.

The principles of mass gain for almost all people with underweight problems will be the same, no matter what is the root of the problem.

This means that the human body does not have enough body weight to maintain an optimal level of health.

Despite the fact that overweight is the number one problem in the modern world, thinness can also lead to a host of health problems. One study showed that there is a high risk of early death due to underweight. Excessive thinness has a bad effect on the immune system. The body does not receive enough vitamins, minerals and other useful substances. They are essential for the vital functions of the body. Such people are extremely susceptible to immune diseases, such as viruses, osteoporosis and infections, if they lack a stable amount of kilograms.

There are several reasons why a person loses weight or has trouble gaining it. The most common cause is eating disorders. The most common of these is anorexia nervosa, a very serious mental disorder.

Other causes of underweight are various diseases such as diabetes, thyroid problems, infections, or even cancer.

If you are experiencing symptoms of any of the above diseases, contact your healthcare provider immediately.

How can you gain the necessary kilograms?

There are many ways to quickly gain weight, but we recommend doing it correctly and with health benefits.

If you want to quickly get fat, then, most likely, not only in the abdomen. You don't have to jump right into donuts and Coke. If you start to act in this manner, then you can end up with type 2 diabetes or heart disease. Therefore, it is imperative to choose methods and diet with which you can gain weight quickly and safely for health.

How do you know if you are or are underweight?

The doctor can also help with this.

Based on your height and weight, the amount of food you eat and your physical activity, a doctor or dietitian can tell you exactly if you have a problem. So, let's start with what you need to eat to get the cherished kilograms?

What to eat to gain weight

If you're eating like crazy, but it doesn't help much, then you need to eat more nutrient-dense foods. It may well be that you only think so, but in fact the daily caloric intake is not high enough for the body to begin to increase weight and begin to increase body weight. And the second option is that you may have problems with the digestive, endocrine or hormonal systems.

Below we will look at how to competently increase the calorie intake, and if you suspect health problems, we advise you to consult a doctor and get tested.

If the average daily diet for weight maintenance is 2500 kcal for girls and 2000 kcal for men, then you need to increase these numbers by 20%.

This means that women should eat 2400 kcal per day, and guys around 2900 kcal. These are average numbers. Specifically for your age, weight, height, activity level and other individual indicators, the daily calorie intake can be calculated on any calculator on the Internet. And then you need to experimentally determine this value for yourself.

This means that you need to determine how many calories you need to eat per day on a calculator, then increase this figure by 300-500 kcal and observe body volume and weight for about a week. If after 7-10 days the weight or volume of the legs, arms, waist become larger, then everything is in order and we continue to eat in the same way. If there is no progress, then you need to increase the calorie content of the diet.

Most of the foods that help you get better are also very tasty.

List of foods rich in nutrients:

1. Lean red meat is high in protein and iron. Choose pieces with streaks of fat, where the meat looks like marble. Although red meat helps to gain body weight, it is not recommended to eat it too often. This meat is very tasty, but contains a lot of bad cholesterol.
2. Tropical fruits are a good option. Fruits like papaya or avocado are rich in natural sugars. Half an avocado contains 140 calories and high levels of perchloric acid, vitamins E and B, and potassium. If you do not like the taste of fresh tropical fruits, then you can make a delicious cocktail out of them.
3. Replace regular milk with full fat milk. One glass of full-fat milk contains 60 calories, vitamins A and D. Milk can be added to a wide variety of foods, including drinks, cereals, sauces, or muesli. If you do not like the taste of milk, then you can eat products from it, such as yellow cheese. One slice of yellow cheese contains an average of 67 calories.
4. All types of nuts especially almonds are a great source of a variety of nutrients. A plate of nuts of all kinds is a healthy snack between meals that will keep you feeling full for a long time.
5. You can also try peanut butter. One tablespoon of peanut butter contains 100 calories and 4 grams of protein. If you do not know which oil to use, choose natural and without added sugar or anything else.
6. Salmon and tuna are considered excellent sources of protein. Tuna contains healthy fatty acids, thanks to which you can not only gain weight quickly, but also benefit the body as a whole.
7. Eggs. They contain healthy cholesterol, as well as vitamins A, D and E and protein.

Do exercises to gain body weight

Exercise is the best way to increase lean body mass and stay healthy or even improve. With the help of your usual workouts, you can also gain weight and improve your shape. It is only necessary to carefully approach the choice of exercises and their implementation.

There are two main problems with muscle gain.

First, how can you train some muscles and prevent others from losing their mass? Secondly, how to maintain the gained muscle mass after the end of training?

The answer to the first question is extremely simple: strength training.

To gain weight at home, it is not recommended to do cardio exercises, it is better to focus on strength. Cardio exercises burn calories, and all those pounds that you gain will quickly disappear due to this type of exercise. Therefore, postpone cardio workouts for now, as they will burn all the calories gained very quickly.

On the other hand, strength training causes muscle contraction. They develop strength and stimulate the growth of muscle mass. This type of training can seem difficult and strenuous. However, if you do them regularly, then you quickly get used to it.

Strength exercises include squats, leg curls, deadlifts, pull-ups, crunches, bench presses, or biceps curls.

If you don't know where to start, ask your personal trainer who will develop a personalized training plan for you according to your needs and abilities. You can try sports such as crossfit, bodybuilding, football, kettlebell lifting or weightlifting. Although it is quite possible to start exercising on the horizontal bars and achieve good results without visiting the halls at home in the yard.

The second point to pay attention to is what to do after training. Our body is naturally programmed to shed excess during exercise. To avoid this problem, you need to adjust your daily diet to suit your workouts. Eat regularly, at least 3 times a day, including two snacks between meals in your meal plan.

Remember, muscles grow when they rest. Try to train different body parts every day. Let each muscle group rest for one day. The recovery process happens mostly at night, but it takes at least 12 hours for the muscle tissue to feel the workout you've done.

Don't drink water before meals

Water is known to reduce food intake. Water is great for those who are losing weight, and not for those who are trying to gain (not to be confused with the daily norm of liquid, both of them need quite a lot of it - about 2.5 liters per day, but there is a difference when to drink it).

The main reason for this is that water fills the stomach and makes you feel full. Even if you drink while eating, you still get the feeling that you don’t want to eat anymore. When we eat, our stomach gets the feeling that the process of digestion has begun and it begins to produce gastric juice.

The water entering at this moment dilutes the gastric fluids, which interferes with the further breakdown of food.

No need to drink water before meals, as this will help the digestion process. Water is not a hindrance to gastric juice, but it somehow suppresses gastric secretion.

A large amount of liquid drunk with meals thins the blood, which leads to an imbalance of electrolytes. This condition is called hyponatremia. It leads to digestive problems that people who are underweight should avoid. In the worst case scenario, this condition can lead to muscle fatigue and an irregular heartbeat.

If you really love water, then, unfortunately, you have to reduce the fluid entering the body.

Water can be drunk about an hour before meals. She will go to the production of gastric juice in the future. If the food you eat makes you thirsty, then add less salt to it. Try not to eat in a hurry and find half an hour to enjoy your meal. The less you chew, the more water you will want to drink.

Instead of drinking plain water, replace it with this simple recipe: Take a small piece of ginger root and cut it into smaller pieces.

Place the ginger in a cup of boiled water and let it steep for 20 minutes.

After the water absorbs the taste of ginger, drink it with meals.

Take Creatine

Creatine is usually sold as a white powder when it comes to the cheapest and most effective form of it - monohydrate, which must be diluted in liquid. This is a chemical substance often used in sports, in bodybuilding, for example.

What for? Because it stimulates the body to produce more energy.

Creatine is a food supplement. Athletes regularly use it, it increases performance and effectiveness in training. It acts on the muscles of the body, increasing the amount of fluid in it. The body retains more water, and in just one week, an increase in weight from 450 g to 1,300 kg is obtained. By absorbing fluid in the muscles, creatine increases their strength.

It is an "osmotically active substance", that is, it allows the muscles to contract faster and better. When using creatine, it is necessary to adhere to the correct dosage of the supplement. The recommended rate is 5 grams per day, but it is better, of course, to consult a specialist before deciding on a dosage.

While taking creatine, try to drink more to avoid dehydration.

Another important point regarding creatine is its ability increase the metabolic rate. The metabolism will work faster, which means you will want to eat more often.

If you want to achieve the perfect body, then drink creatine during meals and preferably after training.

Find your ideal macronutrient ratio

Once you've determined your daily calorie needs for weight gain, you need to find the perfect combination of macronutrients.

This means that you need to divide calories in the correct ratio into carbohydrates, proteins and fats.

Each of us has a different body structure, and therefore each needs a different approach to creating an ideal body.

There is few steps to determine the ratio of macronutrients:

1. Determine exactly what you want to achieve with your diet. Most likely, if you are reading this article, then you want to get better. To do this, focus on carbohydrates. This means that 40-60% of total calories should come from carbohydrates, 25-35% from protein and 15-25% from fat. It is this ratio of macronutrients that stimulates the growth of muscle mass.
2. Secondly, you need to determine the type of your physique. There are three main human body types. Some people have a mixture of the two types.

Ectomorph

These people are slender and narrow-boned, with a small chest and shoulders.

Their metabolism is very fast, so it is difficult for them to gain body weight.

If you are an ectomorph, then your diet should consist of a large amount of high quality carbohydrates.

They should account for 30-60% of your total calories.

Also, 25% should be left for protein.

Mesomorph

This body type includes strong and muscular people, with well-defined shoulders and very athletic.

The ideal ratio of macronutrients for them would be a large proportion of carbohydrates in the diet.

40-50% of the food consumed should come from them.

Endomorph

These people have a soft and round body, more like a pear, they have a slow metabolism.

Unlike ectomorphs and mesomorphs, endomorphs don't need to eat a lot of carbs to gain weight quickly.

Only 30-40% of total calories should come from carbohydrates in order to gain weight and build muscle.

Most often, women burn calories faster. So if you are a woman, then aim for 40% carbs in your diet. But keep in mind, it all depends on the person, what suits one, not the fact that it suits another.

For example, to gain weight quickly, an ectomorph man needs more carbohydrates than a mesomorph woman.

It will also depend on the person's metabolism.

Drink nutritious smoothies

Are you unable to eat more than what you are currently eating?

Or maybe three meals and two snacks aren't working for you?

There is another way to get more calories.

Try drinking them!

For many people, five meals a day becomes a real challenge. If you don’t have the strength to chew anymore, prepare yourself a delicious cocktail.

Also can be used in cocktails.

Here are some tips if you're having trouble with high-calorie smoothies:

• Drink the cocktail very quickly;
• Don't wait for the ingredients to start to sour or ferment;
• Add ingredients to taste. For example, almonds, vanilla, cinnamon, or whatever you like;
• If it is problematic to drink the entire serving at once, then try drinking half the serving for the first 4 days;
• If you have malabsorption, try drinking avocado-based smoothies.

Here are some delicious and nutritious recipes:

• 1 medium to large avocado, 2 medium bananas, 1 can of whole milk yogurt, and 4 raw eggs. Total calories=1022;
• 1 jar whole milk yogurt, 1 cup coconut milk, 6 tablespoons whey protein, 3 tablespoons honey, 1 cup frozen blueberries, 6 raw eggs, 2 tsp. vanilla. Total calories=1575;
• 1 cup coconut milk 2 medium bananas 1 cup frozen blueberries 4 large raw eggs Total calories = 1005;
• 1 cup boiled sweet potatoes, 3 tbsp. honey, 6 tbsp. whey protein, 4 large raw eggs. Total calories=905;
• 1 medium to large avocado 1 cup coconut milk 2 medium bananas 1 cup sweet boiled potatoes Calorie = 1283.

Try Incorporating Brewer's Yeast into Your Diet

Yeast is a substance made up of a special type of microscopic fungus, which are often used in the food industry and cooking.

Although they are used for various purposes, only one type of yeast, called brewer's yeast, helps to quickly get fat.

They are sold in tablet form in any pharmacy.

Brewer's yeast is a dietary supplement rich in vitamin D. It is also high in carbohydrates and protein.

According to one study, adding 95 calories a day without changing your diet can help you gain 4.5 kg in a year.

Brewer's yeast is considered a safe supplement, but not for everyone.

If you have diabetes, then you should consult your healthcare professional before taking this supplement.

Rule out any health problems that may interfere with weight gain

The last but very important point. Before you start working on a set of kilograms, you should first rule out any possible health problems that could interfere with your goal.

There are several diseases that will not allow you to get better.

hyperthyroidism

This disease is caused by an imbalance in the functioning of the thyroid gland.

The thyroid gland influences the metabolism with the help of hormones. This gland is responsible for the production of thyroxine. The more thyroxine produced, the faster your metabolism and the more calories burned.

Even with a good appetite, weight is not gained at all.

Symptoms of this disease are: trembling in the hands and fingers, irregular or rapid heartbeat, restlessness or nervousness.

In women, the cycle can change.

Problems with the gastrointestinal tract

Gastrointestinal disorders prevent your body from properly absorbing the nutrients from the food you eat.

Most people suffer from malnutrition due to digestive problems.

This condition can be exacerbated by various diseases such as irritable bowel syndrome, Crohn's disease, celiac disease.

Symptoms are blood in the stool, abnormal bowel movements, pain or gas in the abdomen.

type 2 diabetes

Type 2 diabetes is most often diagnosed in adulthood.

This is a condition in which the body becomes resistant to insulin.

Insulin is responsible for regulating the amount of glucose in the body.

Glucose, on the other hand, is responsible for weight and appetite.

Symptoms of type 2 diabetes are fatigue, frequent urination, and blurred vision.

Smoking

Although smoking is not considered a disease, it is harmful to the body. It does not allow you to get better, because nicotine suppresses appetite.

Everyone knows that nicotine increases the metabolic rate.

It is known that smokers lose about 200 calories a day due to the substances that make up cigarettes.

If you have any of the above symptoms, contact your doctor immediately.

• Be committed to your goal. At first, you may not notice the result on the scale, but this is not a reason to give up. The process of gaining is as difficult as the process of losing weight. Overweight people see the first results only after a year of hard work on themselves, things are about the same for people with a lack of mass. So if a week has passed and you claim that you can't put on extra pounds, it will sound very stupid.
• Eat food rich in nutrients. Increase your calories by at least 20% to maintain a stable weight. Be sure to choose nutritious healthy foods.
• Don't try to get fat with fast food. Make a balanced diet for the day.
• Eat before your workout. During strength training, muscles need a lot of energy to successfully cope with loads. If you don’t eat before training, then you can even lose weight, and not just gain something.
• Don't train the same muscle group every day. Muscles grow for the most part during rest, so try to let them rest for one day.
• The workout should consist of 6-8 repetitions in 5 sets. Between sets, take a 3-minute break and drink water.
• Drink enough water, but do not drink before meals. Drink water at least one hour before meals.
• Keep track of your calorie intake and for their quality. Do not lean on "bad" calories, such as bad cholesterol.
• Calculate the calories expended for training. It is better not to do cardio exercises, but focus on strength training.
• Do not go more than 4 hours without food.
• Eat right before bed. Muscle repair and regeneration happens mostly during sleep, so eat before bed to energize your body.

Precautionary measures

• Don't overeat. This can lead to vomiting, stomach and abdominal pain, and colic.
• If you gain mass too quickly, the skin may appear stretch marks.
• Eat a variety of foods. Add plenty of fruits and vegetables to your daily diet. Choose tropical fruits that are high in natural sugars. It is not recommended to eat the same dish all the time.
• Don't overdo it. If you gain extra pounds, then you will need to deal with another problem.
• Before you decide to gain weight, consult with a specialist. If you have a chronic disease, you should first address the problem before switching to a high-calorie diet.
• Don't mock yourself. Try to understand your body. Only it knows what it needs and what it wants. In your case, it is not only your fault that you have a thin body. Basically, it's genetics. Don't be discouraged if something can't be changed. But in your hands is the remote control of the body, you have to teach it how it should work. You have to show him how you want to look.
• Tell your friends and family about your intentions, ask for help or support. People around you will start to notice the changes happening to your body and start asking questions. Just be persistent and soon you will notice that all your efforts will pay off.
• People who are trying to get better do not always come easily and without problems. We often hear about actors who put on muscle mass for a role in a movie. But this does not mean that they did it without harm to health. The fashion for thin people has already passed. Many people may not even understand you, because for the most part people are trying to lose weight, and you suddenly decide to gain a few pounds. Maintaining a healthy lifestyle and proper diet can be challenging. You will have to sacrifice yourself at some point and work hard to achieve your goal.

Lately we have been writing only about how to lose weight. But what if you are looking for just something else? Perhaps you realize that you are too thin and you need to get better? Yes, for such people, this is really a problem that you can’t solve by eating fast food. As in the case of losing weight, it is imperative to balance proper nutrition and exercise. Gaining and maintaining weight is not easy for some girls, so here are 31 actionable tips for gaining weight quickly and safely.

Add calories

If you are naturally thin but want to have a beautiful curvy body, start by adding 500 calories to your daily food intake. 500 kcal is not much, so you won't get sick, but these extra calories will make it easy for a girl to gain weight. A large bar of chocolate or a thick milkshake will do just fine!

Drink soda

Some people suggest adding high-calorie soda to your diet if you want to gain weight. A couple of bottles will give you an extra hundred calories a day! If you're interested in healthier drinks (which is very clever), try swapping soda for fruit juice. Fruit juices are tasty and high in calories, so they will help and give you extra energy.

Eat in the evenings

Nutritionists always advise us not to eat after 6 if we want to lose weight, so why not try the opposite? It will most likely be very effective. So go ahead – stock up on late-night snacks and have a belly feast before bed.

It seems that exercise and sports are just for those who are trying to lose weight, and not vice versa, but here we are talking about strength training, or rather, about weightlifting. Working with dumbbells and barbells will help you quickly build muscle mass, and, accordingly, weigh more. So if you're trying to bulk up, try going to the gym and pulling dumbbells.

Eat More Protein

We suggest increasing the amount of protein in your diet, especially if you are also involved in weightlifting. Protein helps build muscle mass, keep the body in good shape and look beautiful. And at the same time increase the performance on the scales!

Here are just a few of the protein-rich foods you can find in stores near you:

• Milk
• Soy milk
• Yogurt
• Peanut butter
• Lean meat, fish and poultry
• Beans, tofu, lentils and other legumes
• Cereals, including bread and pasta
• Nuts and seeds

Add vegetable and butter

We all love cooking with vegetable oil, but when you're trying to lose weight, it's taboo. But in your case, vegetable is only welcome (in reasonable quantities, of course). It is not worth risking your own health, so it is better to use olive oil. And additional kilograms will not keep you waiting long.

Fat has twice as many calories per gram as carbohydrates or protein (9 kcal per gram versus 4), so a 100% fat meal is especially high in calories. Olive oil (and this is pure fat) contains 1920 kcal per 250 ml. Any food that is high in fat will have a high calorie content. So guys, the more oil you use, the better!

Eat high-calorie snacks

During the day, you can constantly snack on high-calorie snacks. For example, a cream cheese bagel, cheese crackers, or a peanut butter sandwich. If you have a very fast metabolism, keep it working at its best, and then you will receive more calories than you lose.

Drink more milk

Do you love milk? Regardless of the answer, you should drink it if you want to increase muscle mass. For example, chocolate milk is very tasty and, moreover, rich in calories. Drink it all day long. And not only milk, but also milkshakes and high-calorie smoothies.

Eat three times a day

Girls skip meals to lose weight, but if you're trying to gain weight, never - hear, never! - Don't skip meals. You must eat three times a day. Only in this way you will not feel hungry and at the same time save calories. Although some experts say that by skipping meals, we give our body a signal to start storing fat, but we think that this is true only for obese people. If you are thin, then skipping meals is not something that is not recommended for you, but simply contraindicated.

Increase your serving size

If you want to lose weight, portions need to be cut, but the opposite is true if you want to actually put on a few pounds. Take a bigger plate and gradually increase the portions, and if you feel that you are not full, feel free to ask for an addition :)

Taste forbidden fruit

If you need to "get a little fat", think about foods and dishes that you would normally avoid. Finally, you can try what you've always wanted! Just imagine how many desserts, delicious snacks and high-calorie snacks are waiting for you! However, try to avoid fast foods, because they are full of useless and even harmful calories that will not lead to anything good.

Choose your carbs carefully

If you consider bread, pasta and other carbohydrates your enemy when you are trying to lose weight, then you can consider them your friends if you want to gain weight easily. You can also pay attention to carbohydrate-rich products made from rye flour. Go ahead and make yourself a rye bread sandwich with butter or cream cheese.

Avoid watery vegetables

Yes, vegetables are healthy, especially those that are full of water. However, in your case, instead of water-rich vegetables like celery and cucumber, it is better to choose starchy vegetables like corn, potatoes and carrots.

Eat the right fruits

As with vegetables, fruits also contain a lot of water. Because of this, they are great for those who are trying to lose weight, but if the opposite is true, then you are better off avoiding such fruits. So it is better to change watermelon and melon for something denser, for example, bananas or even dried fruits.

Add cream

Well, who doesn't love heavy cream? But they are so high in calories! Are you not losing weight? Just imagine how many delicious things you can add to your diet if it contains cream! Latte with cream, delicious cookies, hearty oatmeal ... mmm ... the mere thought of salivating run!

Get some rest

If you want to increase mass, then you need not only to eat more and exercise properly, but also to sleep at least 8 hours a day. During rest, your body builds muscle mass, so you will do it faster if you get enough sleep.

Add Supplements

You'll forgive us for this tautology, but it's true. Now there are a lot of different herbal and dietary supplements that can help you deal with your problem. Seek help from a knowledgeable expert in the field, as not all supplements are created equal.

permanence

Persistence is an insidious thing, many do not have at all. But it would be better to master this art if you are trying to get better (and lose weight too). How many times was it when you set a regimen, then broke down, and then returned to the beginning again, but with a lost result behind you? So this shouldn't be the case. Consistency should become an integral part of your life.

Start a journal

Usually losing weight ladies start a journal to keep track of what, how and when they eat. Well, it will suit you too if you are pursuing the opposite goal. Record everything you eat, count calories, and keep a workout diary. In a word, write down everything that will help you monitor your body and health.

See a doctor

If you're having serious weight problems (no matter which way), see your doctor. Do not drastically change your diet and habits without consulting a specialist. Go to the doctor and make sure that your weight loss (or failure to gain) is not due to some kind of sore.

Double Fat

If you're trying to gain weight, one of the easiest ways is to simply double the amount of fat you eat at every meal (breakfast or dinner). Instead of one serving of nuts, take two. Add 2 tablespoons of vegetable oil or butter instead of one when cooking, or add a whole avocado instead of half as directed in the recipe. It's easy to make and leads to delicious results. Plus, it will help you round up fairly quickly, no matter how good those fats are.

Eat potatoes every day

Potatoes contain nutrients, but they contribute to rapid weight gain. Believe me, it is. Even "healthy" varieties of potatoes, such as sweet potatoes, are suitable for those who want to put on a few pounds. Eat one at a time so your body doesn't have a chance to burn those carbs.

Eat ice cream twice a week

Ice cream (any) is rich in calories and sugar. Even if you are a vegetarian, eat a couple a week and don't even think about breaking it up into portions. And don't forget to enjoy! You will gain weight pretty quickly and your taste buds will thank you for it!

Two breakfasts

Why eat breakfast once when you can have two! Have breakfast around 7am and then again at 10am (well, or thereabouts). And do not forget about other meals to gain more calories. This will help you gain weight, no matter how healthy you eat.

Eat out more often

Dishes in a restaurant are higher in calories - that's a fact. Even "healthy" establishments cook more high-calorie meals than what you eat at home. Many restaurant salads have more calories than two cheeseburgers! So eat dinner out of the house several times a week and quickly gain the desired weight.

Eat peanut butter

No matter how healthy peanut butter is, for most people it contributes to weight gain. Eat several tablespoons a day. Better yet, have a peanut butter and jam sandwich before bed and wash it down with a glass of milk! Many athletes use this technique - some girls even managed to gain 5 kg in a month easily, only thanks to this habit.

Try smoothies

Girls turn to smoothies for help when trying to lose weight, but smoothies can help those who are trying to gain them, because they are full of high-calorie ingredients. Take two bananas, berries and pineapple, then add two scoops of protein powder, green vegetables and two tablespoons of peanut butter with full fat yogurt. You will instantly gain weight, especially if you add coconut as well. All of these are healthy foods, but such a cocktail contains 600 kcal, so drink such a drink twice a day, and excess body weight will not be long in coming.

Eat movie theater snacks

If you're one of those people who usually shy away from the high-calorie snacks that people usually go to the movies with, then it's worth considering giving them a try. Buy a small popcorn the next time you go to the movies. In one session, you will consume almost 400 kcal, especially if the popcorn is with butter. Popcorn and nachos are high in calories, so it's a great way to get fat and watch your favorite movie at the same time.

Milkshake and french fries

We all know that fast food leads to excess weight, but french fries and a milkshake is a truly explosive combination just for you. You can enjoy this dish several times a week, and you are allowed to order a large portion!

Cream and sugar

If you drink coffee, use heavy cream and sugar. Yes, this is a harmful combination, but it will lead you to rapid weight gain. Forget about stevia and unsweetened almond milk and turn your attention to sugar and cream. Try it and see for yourself.

Stop doing so much

Well, and finally, do not be zealous with physical activity. Of course, if you are used to living with sports, you can do yoga - it helps girls with problems with weight and the menstrual cycle. It's also a great way to bulk up quickly. Another alternative: walk for about 20 minutes every day at a slow pace. The fewer calories you burn, the more weight you gain.

If, unlike most women, you're trying to gain weight rather than lose it, perhaps some (or all) of the tips presented here will help you do it quickly and safely. And do not forget that after reaching a satisfactory weight for you, you will have to constantly maintain it at this level so that there are no too big fluctuations.

On the Internet and on the covers of fashion magazines, there are more and more photos of bodybuilders with prominent press cubes. Inspired by the prospect of quickly and easily making Arnold of themselves, the men go to the gym and work out for hours with huge weights. However, few take into account their body type, as a result of which strength training becomes a waste of time. How to gain weight for a skinny guy?

There are many reasons for thinness in men. This may be a violation in the diet or a symptom of one of the serious diseases (tuberculosis, pathologies of the gastrointestinal tract, endocrine system, and others). In such cases, changes in the body occur in a short period of time. However, some males suffer from thinness all their lives. This is perhaps the most common case, the reason for which is a genetic predisposition.

Pathological thinness

Pathological thinness is a vivid manifestation of metabolic or other processes in the body. Such leanness is a signal of the need to start predicting and treating any pathologies.

To understand if you are suffering from pathological thinness, you need to calculate your body mass index (we will discuss it later). If the resulting number is below 18 units, your body is susceptible to pathology.

Physiological thinness

Thinness at the physiological level is a manifestation of the genetic characteristics of the body. Naturally thin (lean) men need to follow a special diet, the calorie content of their diet should be at least 2200-2300 kcal in order to start gaining at least something.

Body types

Each person is characterized by such individual indicators as growth, the general structure of the skeleton, a tendency to gain muscle mass or deposition of adipose tissue. Based on this, experts have identified three body types: ectomorphic, mesomorphic and endomorphic. Each of them corresponds to some generalized features of the organism.

Ectomorphs

People who are considered to be ectomorphs have poorly developed muscles and a very small amount of subcutaneous fat. Relatively long limbs, flattened ribs, narrowed shoulders and high growth visually enhance thinness. Metabolism in ectomorphs is much faster than in people with other body types.

Mesomorphs

The most aesthetic body type is mesomorphic. Its owners have developed muscle tissue with an average amount of body fat. Due to the peculiarities of metabolism, it will not be difficult for a mesomorph male to gain muscle mass.

Endomorphs

The greatest predisposition to increase in musculature is observed in owners of endomorphic physique. However, men with such a physique are prone to an increase in adipose tissue. Endomorphs are small in stature, and their body is massive even in the absence of strength training.

Is it really necessary to gain weight?

To begin with, each of you should decide for yourself: do you really need to gain weight? In striving for the ideal, novice athletes tend to forget about possible injuries or serious health problems due to incorrect exercise technique. Changes in the habitual diet can cause the development of diseases of the gastrointestinal tract. Men over 40 and older should pay special attention to this.

But if you are determined and ready to devote a lot of time to studying bodybuilding material, practicing exercises and subsequently serious training, you should carefully read the article and remember the information provided here.

In some cases, men really do not need to change their own weight, since it is the norm for his height and age.

How to determine the optimal weight?

To determine the optimal weight, taking into account height, age and gender, there are many formulas. For example, Adolphe Quetelet proposed a formula by which you can calculate the body mass index:

Weight: (height*height)

Units of measurement are strictly defined: for weight - kilograms, for height - meters.

But what is body mass index and how to determine the optimal weight of a person? To link these two indicators, Adolf Quetelet developed a table with an exact indication of the characteristics of your specific weight.

But do not take the methods of calculating the ideal weight as something indisputable. The formulas give an approximate estimate, determined without taking into account the ratio of muscle and adipose tissue in the human body. For greater objectivity, you should take measurements in the chest, hips and waist, or draw conclusions from the appearance of the figure.

How to start gaining mass

So, you made the necessary calculations, determined your body type and nevertheless decided to start training to gain muscle mass. Where to start?

There are three main elements that form the basis of any training process:

• Proper nutrition.
• Sleep and rest regime.
• Direct training.

Here are some tips for gaining weight ectomorphs:

1. To gain mass, it is recommended to increase the caloric content of food.
2. It is necessary to pay special attention not only to the calorie content of the diet, but also to the ratio of proteins, fats and carbohydrates in the food you eat.
3. The increase in calories to a greater extent should be due to protein foods (low-fat meat dishes, eggs, cottage cheese, fish, and so on), as well as foods rich in “slow” carbohydrates (these are various cereals, durum wheat pasta, vegetables And so on).
4. Do not feel sorry for yourself during strength training. You should take the maximum possible weight (with which you can do 4 sets, performing 5-8 reps) and feel a lot of tension in the muscles.
5. The process of gaining muscle is individual. General provisions will not replace your observation of your own body. That is why you need to note all the changes that occur (for example, take a photo every few weeks) and, on this basis, make adjustments to the diet and training process.

Diet by day

The food eaten should correspond to the following proportions:

• 45-60% carbohydrates (3-6 g per 1 kg of weight).
• 20-30% proteins (1.5-2 g per 1 kg of weight).
• 9-20% fat (1-1.5 g per 1 kg of weight).

You should eat 6-8 times a day, depending on your daily routine. An example of a skinny man's diet for mass gain:

• 7:00 - breakfast (you should give preference to food rich in slow carbohydrates): 150 g of oatmeal in milk with 30 g of almonds.
• 10:00 - a small snack (carbohydrate consumption is also welcome, but it is necessary to satisfy the body's need for protein food): 100 g of boiled buckwheat with fish and vegetables.
• 12:30 - lunch: 100-150 g of wheat porridge with 100 g of fish or boiled meat.
• 15:00 - snack: protein omelet with a salad of fresh vegetables.
• 18:00 - dinner (mainly protein food): 100 g of fish or meat with 50-100 g of any kind of porridge (buckwheat, wheat, rice, etc.).
• 21:00 - snack (preferably avoid carbohydrates as much as possible): a few boiled eggs with meat or fish.
• 22:30 - snack or night light (only protein foods should be eaten at night): 150 g low-fat cottage cheese.

Here is another option for a daily diet:

• 7:00 - breakfast: 100-150 g of yogurt.
• 10:00 - a small snack: 50 g of almonds.
• 12:30 - lunch: 100-150 g of buckwheat with chicken.
• 15:00 - snack: cottage cheese 5-9%.
• 18:00 - dinner: 100g wheat porridge with chicken or fish.
• 21:00 - snack: 3-4 egg whites.
• 22:30 - night light: fat-free cottage cheese.

The proposed lists of dishes can be alternated (for example, on Mondays, Wednesdays and Saturdays, eating according to the first option, on other days - according to the second). Such a diet will always need to be followed (and not just the first month!).

What to eat before and after training

Before training, you can allow yourself to eat a small amount of fast carbohydrates (these include dark chocolate, fruits like bananas or grapes) and without fail to eat protein foods (fast-digesting egg whites). After training, you also need to provide the body with protein for better muscle recovery and slow carbohydrates to replenish the energy expended.

Sports nutrition and dietary supplements

Almost any sports nutrition is classified as dietary supplements (dietary supplements). Protein or gainer is another source of protein besides food. If your body receives a sufficient amount of protein foods, you should not use sports nutrition. The reason is obvious: excess protein can cause serious gastrointestinal disturbances.

Gainer

Gainer is one of the most common nutritional supplements. Due to the lower protein content and more impurities (for example, carbohydrates), the price of a gainer is an order of magnitude lower when compared with protein.

Protein

Another protein-rich food supplement is protein. Unlike a gainer, the entire composition of the product is pure protein. Depending on the price category acceptable for you, the quality and the desired proportions of BJU, you can choose one of the many types of protein: casein, egg, whey and others. Each of them has its own characteristics that are worth considering when buying.

Homemade protein shakes

Cocktails made at home can easily replace any dietary supplements. As already noted, it is worth using sports supplements only when there is a clear deficiency of protein in the diet. You can supplement the amount of protein with homemade shakes.

What exercises do you need to do to gain muscle mass?

To gain muscle mass, you need to reduce the training time of the cardio load. It is worth giving preference to power sports and doing a “base”: squats, bench press and deadlift. It is with them that it is desirable to start the training process. After that, it is worth “dilute” the training with other strength exercises for a specific muscle group (bench press, dumbbell press, bench press in a crossover, etc.).

Execution technique

Squats

There are many types of squats. The choice depends on the muscle group that you want to include in the work as much as possible. Basic rules for performing the exercise:

• Arched back.
• The thighs are parallel to the floor.
• A small angle between the spine and hips (due to it, balance is maintained).

thrust

To avoid injury to the spine during the deadlift, the back should be straight, the pelvis is laid back. Keeping a straight spine position, you need to take the neck with a direct grip and perform jerks, pulling your elbows back.

Bench press

To perform the bench press, you need to lean on the bench only with the shoulder blades and buttocks. The rest of the body should be in weight. It is necessary to lower the bar in the area of ​​​​the lower part of the pectoral muscles. The elbows should be kept at a right angle when the bar is lowered.

Training program

The training program should be built taking into account the individual characteristics of the athlete. Strength training consists of a set of exercises for one or two muscle groups. Typically, muscles are divided into training days as follows:

• Legs.
• Back + triceps.
• Chest + biceps.

The press, as a rule, is not devoted to a whole workout. This muscle group is worked after doing the exercises according to the program.

To work out the quadriceps, biceps of the thigh and gluteal muscles on leg day, similar programs are usually chosen:

• Squats (4 sets of 5-8 reps).
• Platform Leg Press (4 sets of 5-8 reps)

• Lunges with dumbbells (4 sets of 5-8 reps).

• Romanian deadlift (4 sets of 5-8 reps).

• Lifting on toes (4 sets of 5-8 reps).

Here is a variant of the back and triceps workout program:

• Deadlift (4 sets of 5-8 reps).
• French bench press (4 sets of 5-8 reps).
• Barbell or dumbbell bench press in an incline or sitting (4 sets of 5-8 reps).

• Barbell or dumbbell press with a narrow grip (4 sets of 5-8 reps).

During training for biceps and pectoral muscles, you can use this program:

• Chest press (4 sets of 5-8 reps).
• Push-ups on the uneven bars (4 sets of 5-8 reps).

• Breeding dumbbells (4 sets of 5-8 reps).
• Mixing in the crossover (4 sets of 5-8 reps).
• Lifting a barbell or dumbbell while standing (4 sets of 5-8 reps).

All this can be replaced by home workouts. If the load at home is enough for you to feel strong muscle tension, the result at first will be no worse than after training in the gym.

Home fitness you choose yourself, depending on the availability of equipment. The most successful solution would be various types of pull-ups, push-ups or analogues of exercises in the gym (the same presses if you have your own barbell or dumbbells).

By the way, here's a great video on the subject:

These were the basic rules for a novice ectomorph athlete. If the article was useful, be sure to subscribe to us and share it with your friends on all social networks. See you soon!

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