How to quickly gain weight for a thin girl and guy at home. How to gain weight for a guy and a girl How to gain weight by 5 kilograms

In our world of people who are always losing weight, the questions are: “How can a man gain weight quickly?” most don't care. But those who burn every calorie without a trace, do not want to grow muscles, there is a need to buy clothes for teenagers, they rarely know how to organize their meals and workouts in such a way as to get a sporty look.

And we are not talking about the pursuit of mass, as in professional bodybuilding. Optimal weight gain through muscle mass is beneficial for men. It will help to maintain a high level of testosterone for many years, not get injured in everyday life and, finally, gain self-confidence. Fortunately, the male half can easily gain weight, even if he is naturally thin.

Reasons for underweight

You can quickly gain weight, but you should take into account the fact that any load, even in the form of kilograms, can adversely affect the condition of the joints and the cardiovascular system. Therefore, you should think very carefully before starting to increase body weight and undergo a complete examination to identify diseases of internal organs and systems.

As a rule, the cause of underweight is diseases of an acute or chronic nature. After passing the examination, you will find out whether you have such diseases or not. If they are, then you must first cure them and only then proceed to weight gain. In most cases, getting rid of diseases, a person's weight returns to normal without any effort.

Another reason that is often found in underweight is heredity. If you have thin people in your family who are constantly trying unsuccessfully to get better, then most likely you will not succeed. Unfortunately, this is your physiology, there is nothing you can do about it. In this case, you can gain weight only by contacting a plastic surgeon for help, who, by pumping fat, will increase your weight.

If you do not have thin people in your family and you have passed a complete examination, in which no diseases were identified that affect your weight, then you should pay attention to your lifestyle. Perhaps your diet consists of low-calorie foods and at the same time you lead an active lifestyle and are constantly exposed to stressful situations. In this case, it is necessary to avoid stress or take sedatives that allow you to calm down and not take everything so close to your heart.

Understanding how to gain weight is easy. The mass does not grow on its own, but depending on how much energy in the body is absorbed from food. Therefore, you need to provide:

• an uninterrupted supply of quality calories from healthy whole foods;
• a surplus of those calories. This means eating more than is normally required to maintain your current weight;
• good digestibility of food.

Of course, when we talk about recruitment, we don’t think about a fat belly or. Strong, dense, lean muscles are needed, not body fat. And for their growth, one diet is not enough, regular ones will be required, moreover, properly organized.

It would also be a good idea to start by calculating the body mass index and accurately determine the deficit. It is best to contact the specialists in the fitness center, who will not only calculate the indicators, but also tell you what tissues are missing - fat or muscle. And at the end, they will prepare basic recommendations on diet and training.

How to gain weight quickly and in healthy ways

Before taking any weight gain measures, you need to visit a nutritionist to calculate your daily caloric intake for weight gain. Daily calorie content is calculated individually, taking into account age, gender and initial weight. Lowering it can lead to no results, and increasing it can lead to health problems.

The main mistake of men is copying the training plans of bodybuilding champions. Yes, these guys are really big, but they are:

• genetically gifted differently, usually mesomorphs or endomorphs;
• do not one, and not two years. Usually, 5-6 years of hard work pass from the moment of the first trip to the gym before reaching a decent weight category;
• some use pharmacological support (injections of testosterone, growth hormone, and anabolic steroids), which we do not need at all for health and aesthetics.

The classic split training plan is not suitable for those who are fighting for every kilogram of mass.

The reason is simple - the beginner's nervous and endocrine systems do not have time to recover. As a result, testosterone secretion may decrease, recovery will be disrupted due to, and as a result, not pumping will occur, but overtraining.

Instead, observe the following rules:

• exercise 3 times a week;
• be sure to do a squat and one of the deadlift options. These are the basic movements for gaining mass throughout the body. They not only involve absolutely all the muscles, but also give a powerful testosterone surge. Start by mastering the technique with medium weights, strive to move into a power mode of work - 5-6 reps, heavy weight, from 4 sets per movement;
• pull-ups, bench press with a barbell (and not sitting with light dumbbells) are mandatory exercises for a quality set. And, of course, do not forget about the bench press, it must be done in the classical technique, so far without a “bridge”;
• Approximately a beginner's training for a set looks like this. Monday - squat, "good morning" with a barbell, rack in the plank, bench press, barbell pull to the belt. If strength remains - biceps or triceps, any one exercise. Wednesday - deadlift, weighted pull-ups, bench press, any one ab exercise. Friday: repeat Monday workout;
• Contrary to popular belief, aerobic training can be done, and it is necessary for health. Whether you're running, swimming, or pedaling, eat just over 5 grams of carbs per pound of bodyweight and you'll keep growing. Only extreme types of endurance work frankly interfere with an increase in mass - preparation for a marathon, Ironman triathlon or something similar;
• put the basic technique with a trainer, so you will know for sure that the muscles are working, and doing it safely.

How to recover by 5 kg per week at home without disturbing the metabolism and staying in good shape? The answer to this question will be different depending on the gender and age of the person, the goal of mass gain.

The need to quickly gain a couple of kilograms is relevant for young people involved in fitness and who want to give the body a voluminous relief.

Natural thinness and fast metabolism, characteristic of a young organism,.

The main ways to gain mass:

1. Increase your total daily calorie intake. Weight gain will give a menu with a total calorie content of 4000-5000 kcal. If such a volume is difficult to digest in 3-4 meals, use a fractional food system, where meals are separated by no more than 2 hours.
2. Strictly adhere to the diet. Breakfast is hearty and hot porridge in milk with the addition of butter to increase nutritional value. Lunch should include 3 courses, one of which is hot soup (preferably non-prepared). A full dinner is recommended at 6 pm, and 2 hours before bedtime there is another meal, which includes protein foods (egg, cottage cheese, etc.).
3. More than half of the diet should be carbohydrates. immediately go to the formation of adipose tissue (sucrose, glucose and fructose). Complex can be obtained from flour products, cereals, beans. They are high in calories and quickly give a feeling of satiety.
4. Eat plenty of protein(20% of all received useful substances). The main sources are meat (any), cheeses, fish, eggs and peas.
5. Do not forget about fats, they increase the weldability of proteins. Various oils, lard and nuts will do.

Important! The daily rate of water consumption should be at least 2 liters. Water from products is also taken into account, but it is better to count only the water you drink (tea and coffee too).

How to gain weight by 5 kg for a thin girl

For girls who want to gain weight, all of the above principles are relevant, but the characteristics of the female body make their own adjustments:

1. An important role in weight gain is played by hormones, the level of which in the female body is constantly changing. If weight is not gained under any circumstances, the endocrine system should be checked.
2. Constant stress, worries and nervousness will not allow a woman to recover. For stable and fast weight gain, emotional stability and focus on results are important.

How to quickly gain weight by 10 kg per week for a man

In addition to a properly composed diet, men who have problems with weight gain should pay attention to steroid drugs.

But they are taken only in case of emergency. To gain weight at home, it is enough to follow a high-calorie diet, stable sleep, and avoid stressful situations.

Important! The use of any medicines is allowed only after consulting a doctor.

You can buy this anabolic freely, the average cost of one ampoule is 280 rubles.

The result is achieved during the course of injections.

Application effects:

• uniform increase in muscle mass;
• increasing bone density and, as a result, strengthening the skeleton;
• improvement of indicators of saturation (oxygen saturation) of blood;
• reduction of pain after hard training.

The main advantage of this drug is its mild effect on the body. The active substance (nandrolone decanoate) is found in the body of any person, the drug increases its content.

This is the most popular drug for athletes. It is produced in the form of tablets.

The drug allows you to achieve tremendous results during the course, but has a number of serious drawbacks:

• the results achieved while taking the drug are not fully preserved after stopping its use;
• retention in the body of a large amount of excess water;
• the risk of disturbances in the endocrine system and increased production of female hormones.

However, this anabolic remains the leader among due to its high efficiency.

How to get fat fast as a teenager

To achieve the result, it is necessary to find out the reason why it is difficult for a teenager to gain the necessary kilograms.

The main factors are:

• low-calorie food;
• violation of the production of hormones;
• smoking, because it reduces the production of the hormone of satiety (leptin), so you want to eat less.

Often, giving up bad habits and regular sleep solve the problem of weight gain.

Adolescent diet calories for weight gain

At the age of 14-17 years, the average daily energy value is 3000 kcal for boys and 2600 kcal for girls. increase these figures by 1000 kcal per day.

Physical exercise

You can gain weight by starting to work out in a fitness club. The first classes are best done with a personal trainer in order to avoid injuries and understand the correct technique for performing exercises.

Scientists and professional athletes have determined the amount of nutrients and a list of products, the use of which helps to gain weight in the shortest possible time.

The main material for building muscle mass is protein. The calculation of daily intake is made according to the formula: 1 kg of weight = 1 g of protein. The richest in protein are eggs, chicken and cottage cheese.

Carbohydrates help you gain fat. These include pasta, various cereals and root vegetables. The daily intake is at least 400 g.

Fats are a means of extremely rapid weight gain. Depending on age, the consumption rate will vary. Up to 28 years, the daily norm is about 160 g, up to 40 years - 150 g.

After 40 years, fats are considered especially harmful. , their number should be sharply reduced (no more than 70 g per day).

Attention! Do not use (butter, mayonnaise sauces). These foods increase the level of cholesterol in the blood, which leads to the formation of plaques in the vessels and obstruction of blood flow.

How to quickly gain weight 5 kg per week at home: diet

The meal plan for a set of 5 kg per week is as follows:

1. Mandatory breakfast with hearty porridge in milk with a fat content of 3.2% or higher.
2. The basis of the daily diet is slow proteins (beans, buckwheat, rice) and (grapes, tomato, beans).
3. Before going to bed, you need to have a bite of cottage cheese (you need to eat at least 90 g).

It's important to follow the rules. Complex carbohydrates are consumed before classes, during the training it is necessary to drink enough water (glucose can be added to it), immediately after classes, complex carbohydrates are again consumed.

How to gain weight fast at home with sports supplements

Sports supplements are used not only by professional athletes. Often they are prescribed in the presence of medical indications for weight gain.

Protein

Among sports supplements for home use, protein is the main product. You can buy it in sports stores and special points of sale of sports nutrition. Protein intake must be combined with constant exercise in the gym, otherwise the supplement will not work.

An isolate is a purified and concentrated protein. Somewhat lower in quality, but much more cost-effective hydrolyzate.

Gainer

Gainer is a complex of proteins, carbohydrates, vitamins and minerals. The exact composition will vary from manufacturer to manufacturer. Efficiency for a particular person is determined by contacting a nutritionist.

Amino acids

Amino acid complexes are used in addition to protein and gainers to get the maximum effect. The introduction of complexes in a sports diet helps the body recover faster after exercise.

Important! The amount of supplements used and the intake schedule are individual for each person. The result obtained directly depends on the determination and the amount of time allocated for sports. All supplements work only with regular physical activity.

Conclusion

To recover by 5 kg at home is a task feasible for everyone. But for it to be muscle mass, and not just fat, you need to eat right and exercise. It is worth taking drugs and sports nutrition only after consulting a doctor.

Article last updated: 07/31/2015

The main problem that affects most beginner bodybuilders is gaining muscle mass. The thing is that many athletes do not correctly understand the essence of the process of building a body, believing that the most important step in achieving such a goal is the intensity of training. Many athletes forget about equally important aspects of bodybuilding, bring the training program, as well as the training process itself, to the fore. As a result, classes in the gym do not bring any result, or progress is greatly slowed down. Now I will explain why.

If you load yourself in training in full, tearing the fifth point, there will be no result without the same nutrition. Some people exercise 2-4 hours a day. This is also not good, unless of course you are a professional bodybuilder with pharmaceutical support. Excessively long physical activity is a lot of stress for our body, and in order to recover from such experiments, we need a sufficiently large amount of nutrients, vitamins, and so on, which the body often does not receive in the right quantities. In general, let's take a look at everything in order to understand how to gain 5 kg of muscle in a month.

Body-building is a sport in which the achievement of results depends on the athlete's compliance with a whole range of factors. Building a body is a rather long process and even building 5 kilograms of muscle is a very difficult task.

To gain that much weight, it is necessary not only to choose the right training plan, but also to create your own diet, given that you need to consume the right amount of proteins, fats, carbohydrates, minerals, amino acids and vitamins. In addition, you should plan your day so that you have enough time to rest (sleep). Many do not know, but it is during sleep that our body launches recovery processes at full capacity. But, and that's not all. In addition to all of the above, the athlete must know many more aspects that should be further used in their training and nutrition. This already comes with experience, it is impossible to tell all the moments of bodybuilding at once in one article, and in general it is unlikely that anyone will learn such an amount of information in one sitting. In general, be that as it may, in this article you will learn all the most important points that you absolutely need if you want to gain 5 kilograms of muscle mass in a month of intense training.

FOOD

One of the most important points that I constantly talk about in all articles when it comes to weight gain or weight loss. To gain the necessary mass, you should correctly calculate the calorie content of your daily diet. After that, you need to calculate the required amount of macronutrients that the athlete will consume daily. As a percentage, your menu for the whole day should consist of 30-40% proteins, 40-50% carbohydrates and 10-20% fats. It is clear that when it comes to nutrition and muscle building, you need to understand that the diet should consist of healthy and natural products. You can't eat fast food all the time. No, of course, you can, of course, gain weight, but not the one that you need. And in general, physical activity and unhealthy nutrition are not at all compatible, since this is very harmful to health and negatively affects the cardiovascular system. Take for example the same CT Fletcher, better known in the CIS countries under the nickname. He ate regularly at McDonald's for 20 years, as a result of which, at the age of 46, he had serious health problems. He underwent heart surgery, which is why CT is forced to constantly sit on pills and follow a strict diet.

Let's use an illustrative example to analyze how to eat when gaining weight. We will use special calculators on the site. Plus, I'll give you a few tips. So let's go.

To build muscle mass, you need to increase the calorie content of your diet at least one and a half times. Go to and set the desired parameters. Let's say: gender - male, age - 21, weight - 70 kg, height - 185, physical activity level - sedentary work, goal - I want to gain muscle mass, number of workouts per week - 3 (optimal option). After all, we press the "Calculate" button and look at the result. As a result, it turns out that you need to take 2,583 kcal per day per day, of which: proteins - 116 g, fats - 65 g, carbohydrates - 369 g. The formula used in this calculator is not always accurate, so I would advise adding the amount nutrients (accordingly, the calorie content will increase slightly). Let me show you the example of the numbers we got. Increase 2583 kcal to 3000 kcal, respectively, increase the amount of building material, that is, proteins. Here's how everything should look like: proteins - 160 g (2.2 grams per kilogram), fats - 65 g, carbohydrates - 369 g.

After these calculations, you need to correctly compose your menu (from the right products and their quantity). To do this, use ours, with which you can compose your diet and calculate so that the calorie content of the products matches the required calorie content that you need to set, that is, 3000 kcal.

Foods to be consumed

Initially, you need to exclude from your diet all junk food, such as chips, fast food, fatty foods (rich in trans fats), crackers, and so on. It is also necessary to give up sweets, any sweet water (which is rich in E). In general, cross out everything that is somehow harmful to health or prevents you from gaining pure muscle mass.

You need to include in your menu various cereals, pasta, oatmeal, boiled meat, fish, vegetables, fruits, and so on. If you want to maintain your health and improve it, eat just such foods, eliminating everything harmful. It is especially important to eat healthy and wholesome foods if your body is under heavy physical stress. In addition, the lack of any nutritional elements may adversely affect the well-being of the athlete in the future. The bottom line is that nutrients are needed not only to restore muscle tissue, but also to strengthen ligaments, cartilage, and joints. Therefore, it is very important to obtain all the necessary components.

Sports nutrition

Sports nutrition- this is a very important aspect in training, which is a great helper in gaining muscle mass. If you are a novice athlete and have only been training in the gym for the first month, there is no need to use sports supplements. If you have been training for more than 2 months, you can supplement your diet with creatine and protein. You can still use , but it is not needed in all cases (). Let's look at this topic.

The main problem with weight gain arises precisely because of the lack of nutrients to restore the body. Very often, an athlete simply does not receive the necessary amount of protein, which is so necessary for building muscle fibers. To avoid this, comes to the rescue. The main advantage of this supplement is that it is very easy to get the required amount of proteins and thereby fill the gaps in your diet, just pour it into the powder mixture, add water and mix everything well, then drink it. This is very convenient, since a person does not always have time to eat tightly. There are a lot of reasons for this: work, study, the hall is too far from home, and so on. The main thing to remember is that sports nutrition is just an additive to the main food. That is, it is unnecessary to replace regular food with one protein shake, it is necessary to combine these two components. For example, I worked out in the gym, went to the locker room, drank a protein shake (preferably), went home and already had a full meal.

Next, I would like to say a little about. It doesn't have to be used. The essence of this supplement is to retain water in the body, thereby increasing the regenerative ability of the body, increasing strength and endurance. As a result, the weights grow, and the mass grows. You should also understand that if in a month, subject to the entire regime, if you gain 10 kilograms of mass, 5 kg of it will be water, everything else is muscle. As already mentioned, you can not gain more than 5 kg per month of training. However, the plus is that you will not be sickly inflated. It is better to consume creatine for no more than 1-2 months, then give the body a rest for 1-2 months, after which you can again include creatine in your diet. We must not forget also that if you drink creatine, you need to consume a lot of water.

WORKOUT

Each person is individual in itself, and for each it is necessary to choose the right set of exercises, based on such data as: gender, age, physical characteristics and personal goals of a novice athlete. There are a lot of training methods in bodybuilding that are not suitable for every athlete. Some people need to lose weight first and then gain mass, someone needs to minimize cardio and add more strength exercises, and so on. In general, there are many methods, the main thing is to figure out how to build your own plan. For this, I recommend reading this article: "?". Let's take a small example. As I said, before you start gaining muscle mass, you need to get rid of excess fat (if there is such a problem) and only then work on weight gain. To do this, you need to pay attention to cardio, make a special diet for weight loss. After the athlete has dropped the weight to the desired bar, you can begin to gain mass by radically changing your workout and nutrition plan.

If a person does not have problems with being overweight, but on the contrary, there is a lack of weight (), a training plan should be drawn up so that the program consists of exercises aimed at working out large muscle groups. That is, at first it is necessary to devote most of the time in training to basic exercises. I very often see how beginners perform a huge amount of exercises that they do not need at all. We are talking about isolating exercises, the same crossover. I personally don’t understand when a thin guy stands and performs the reduction of his arms in a crossover, while he has almost no muscles in the chest area. There will be no payoff from such an approach. If you are thin, focus on dumbbell presses, barbell presses, various bent over rows, barbell squats, and so on. Let me give you a better understanding of what an optimal mass training program should look like, I will give an example for people with more than 2 months of experience. Let's say you use a standard three-day split: chest, triceps - Monday; back, biceps - Wednesday; legs, shoulders - Friday. Each training day you should consist of 2-4 basic and 2-3 isolating exercises.

In addition, you should not headlong chasing large weights. To begin with, in order to avoid injuries in the future, then gradually begin to increase the weight. Again, building muscle is a rather lengthy process, you should not immediately tear into battle. Here is a great example of a weight training program:

Monday

Wednesday

Friday

If you are a complete beginner, I advise you to train no more than 2-3 days in the first month of training, using no more than 5 basic exercises. Also, don't rush with weights. Work out the technique of exercises well, and then begin to slowly increase the weight. Here is an example of such a program:

This is a full body workout that needs to be done for 1-2 weeks. After the muscles get used to the physical activity, you can switch to the three-day split, which was presented above.

In general, you get the idea, more base, less isolation. Only when you build up large volumes, you need to include more isolation exercises, make the workout more intense to dry out. I will not talk about all the existing training methods, everything can be found on our website in the relevant sections. The most basic thing you need to know in order to gain 5 kg of muscle in a month you already know. Let's look at a couple more important points.

NECESSARY TRACK YOUR RESULTS

If you want to gain weight correctly, constantly progress and not stand still, you need to start your own in order to track the growth dynamics of your results. This is a very important point. Quite a lot of people are just wandering around the room with no idea what needs to be done. They do not have a clear training plan, there is no properly formulated diet, because of which a person can simply stand still or even regress. You need to clearly understand why you came to the gym, what you want to achieve and follow your plan step by step.

I recently published an article about . If you track your performance correctly, then it will be easier for you to monitor the process of gaining muscle mass, whether you are doing everything right, building muscle or standing still, and so on. The same applies to the training program, weight gain, calorie intake. If you follow all the processes, nutritional or training problems can be immediately identified and eliminated.

I recommend starting your own diary. In it, write down your parameters, the diet used, its calorie content, the training plan that you use. Also, once a week, on a certain day, weigh yourself and measure the size of individual parts of the body. As a result, you will know if there is progress from everything that you are doing, or if something needs to be changed.

CONCLUSIONS

And finally, let's summarize. To gain 5 kg of muscle mass in a month necessary:

• choose the right set of exercises
• create a suitable diet
• add sports supplements to your diet as needed
• also keep a training diary where you need to monitor your progress
• do not rush, do everything gradually and wisely

That's basically all the main points that you need to know. If you suddenly have any questions, write them in the comments. That's all. If you liked the article, take 10 seconds and help the site grow. Share content on social networks. It will take you a little time, but for the site it will be a big plus. Thanks in advance! Good luck to all!

Here's a paradox - someone even puts on a tiny donut with extra pounds, while the other eats from the belly and is slender, like a cypress, or even just thin, one might say, skinny, and passionately wants to get better. Is it possible for such people to gain weight, what should be done? Are there other methods besides enhanced nutrition - answers and useful tips in this article.

Reasons for being underweight

So, you are determined to get better. Thin women want to add roundness to their forms, and angular men want to add volume to their muscles.

Are you afraid of difficulties? After all, gaining weight is not an easy task. It may take a lot of time, effort and patience. And the increase, most likely, will not be particularly noticeable.

Thinness in the absence of diseases is more of a psychological problem. You just don’t like your own appearance and it seems that the treasured few kilograms will save the situation.

In general, according to many doctors, thin people have better health and are more likely to live a long life.

Before you start gaining weight, eliminate one of the causes of thinness.

Reason number 1. Diseases

Often weight loss is associated with hormonal imbalances. A disruption in the production of thyroid hormones affects the metabolic rate, which can cause weight fluctuations.

Often these diseases are accompanied by loss of appetite. This symptom should alert and force you to consult a doctor. It is pointless to try to gain weight if its loss is associated with some kind of illness.

Reason number 2. Bad habits

Do you know this fact - smoking speeds up metabolism?

Reference: metabolism (metabolism) - a set of chemical reactions in the body that support its vital activity.

In addition to harm to health, smokers often also have a high risk of losing weight.

Painful thinness is also characteristic of drug addicts.

Excessive consumption of tea and coffee (containing caffeine) also contributes to weight loss.

Reason number 3. The human constitution

Body weight is genetically programmed. Thinness is laid in you by mother nature, you can’t get anywhere - it will be very difficult to recover.

If you have an asthenic body type, it means that gaining weight is really hard work for you. Thin asthenics have an increased metabolic rate. There is not enough fat mass, and the muscles are poorly expressed.

How to be so slim? Expert opinions differ. Some argue that with the right approach, it’s real to get better, it’s just that the process will be long and hard, and the result will be modest. Others are sure: to deviate from the genetically laid down norm is a useless exercise. All the same, with difficulty, the kilograms gained with difficulty will quickly leave.

Reason number 4. Physical activity

Strong physical activity - strenuous sports training or hard work - often leads to weight loss. By the way, in addition to the loss of fat and muscle tissue, the body also loses moisture. It helps to reduce body weight, but dehydration is extremely harmful.

How to be? Optimize exercise and eat well.

Reason number 5. Stress

You know, after all, a common truth - all diseases are from nerves. Troubles at home and at work, conflict situations, diseases of loved ones, difficult life situations cause nervous tension and stress. Because of this, a person can lose weight dramatically - stress hormones actively burn fat.

Determine the body mass index

Are you sure you're too skinny, or do you think so? It is very difficult to assess yourself objectively.

There is such an indicator of BMI (body mass index), which will help to understand whether the problem is far-fetched or real.

It is calculated as follows: BMI = Weight (kg) / Height (m) 2.

The weight in kilograms is divided by your height squared. For example: with a height of 1.7 m and a weight of 65 kg, the BMI will be 22.5. This indicator fits into the norm recommended by the World Health Organization - from 18 to 24.9.

Smaller numbers already indicate a lack of weight, and an index of 16 and below - there is a dangerous pronounced lack of mass. It is necessary to recover, but only under the supervision of doctors, because obviously we are talking about serious health problems.

It turns out that the task of gaining weight in each case is very individual. For some, this is vital, and for some it is important from an aesthetic point of view.

What to do to get better

We decided that only quite healthy people can gain weight themselves. In principle, ideally, they should also turn to professionals. A nutritionist would select the optimal weight gain program specifically for each person. Realizing that this option is not available to everyone, we will figure out how to recover on our own.

Sleep and rest mode

Does it help to gain weight? Definitely yes. And here's why: a sound restful sleep, ideally 8 hours, relieves stress (and we remember that they lose weight from it), improves mood, improves appetite. During sleep, growth hormone somatropin is produced, which promotes muscle building.

On weekends, allow yourself a daytime afternoon nap, just lie down, relaxed, for half an hour or an hour. After having lunch at work, also try to sit quietly for a while. During the working day, relaxing 10-15-minute breaks are useful.

Evening walks will help improve sleep.

Sports activities

We remember that excessive physical activity provokes weight loss, on the contrary, properly dosed sports activities help to increase body weight.

Muscle development is promoted by physical exercises, and both men and women need them, but to varying degrees.
It is optimal, of course, to work with a personal trainer on an individual program. But ... In general, we manage ourselves.

You need to load all muscle groups, a great way is swimming, tennis. Weight training will do. There are many complexes for muscle development. We set out to train regularly - choose the right one, since they are easy to find on the Internet or in specialized literature.

Nutrition for those who want to get better

We have come to the most interesting part - after all, most of us are sure that it is proper nutrition that will help you gain the cherished kilos.

A calorie is a unit of energy that is contained in food and used by our body.

If you consume more calories than you expend, the excess is stored by the body and weight is added. How much someone needs these same calories depends on gender, age, activity and physical activity. Average: 1600-2400 for women and 2400-3000 for men.

To get better, you need to increase your calorie intake by 500-1000 per day. But remember: it is not the number of calories that is more important, but where they are contained. Food must be healthy! You can, of course, gobble up a cake and add about 500 units, but it’s probably more useful to get them by having lunch with a piece of turkey with a rice side dish.

So, you should not overeat with buns, pies, cakes and chocolates. Calorie? Yes, but our goal is to get better, not to get diabetes, caries and indigestion. We will add kilograms by eating healthy foods.

Here is a whole list of what saturates the body with the necessary proteins, fats, carbohydrates, minerals and vitamins:

• Eggs are tasty, high-calorie, a source of protein, vitamins A, D, E, folic acid.
• Fatty fish: salmon, trout, mackerel, tuna contain the protein we need, omega-3 unsaturated fatty acids contribute to the work of the heart.
• Shrimp is a high-calorie seafood rich in protein and amino acids.
• Cheese is valuable for its high content of protein and fat, calcium, and calorie content.
• Milk, sour cream, yogurt - we use it daily, we get vitamins, protein, calcium.
• Oil: we eat both butter and vegetable - olive, sunflower, peanut, corn.

• Carbohydrate-rich foods: pasta, oatmeal, cereals, baked goods, legumes, brown rice, vegetables.

And also obligatory in the diet: fruits, juices, nuts and seeds, dried fruits.

We are also trying to gain weight with nutritious cocktails.

There is such a folk recipe: stir 2-3 tablespoons of fatty sour cream in a glass of dark beer, salt and drink.

Another high-calorie drink: mix a glass of milk, a banana, a tablespoon of peanut butter, a teaspoon of honey, add a couple of ice cubes.

In addition to breakfast, lunch and dinner, it is good to have snacks during breaks. Suitable almonds, peanuts, dried fruits. Do not forget about fruits - bananas, peaches, melon, grapes. It is quite possible to afford ice cream or cake between main meals.

Such a rich diet in order to get better is recommended by many nutritionists.

But there is also an alternative point of view. Its adherents criticize frequent and high-calorie meals, giving their reasonable arguments.

Firstly, if you saturate the body with food all day, when will all of it have time to be digested? Secondly, from such food there is a load on the pancreas, liver, and our internal organs are not a conveyor for processing the flow of products ().

There is no more, but better - this is the motto of this method.

Carbohydrates will help those who want to build up adipose tissue (ladies, of course). And muscle development is promoted by amino acids obtained from protein products: eggs, milk, meat, fish. Men should focus on them.

Enzymes that help digest food are supplied by vegetables and fruits. They are essential in the diet of those gaining weight.
In general, the menu, the purpose of which is to get better, is simply the envy of losing weight. Is it possible to compare the range and quantity of products needed in these cases?

Regarding special means: anabolic steroids, gainers, protein supplements. Don't think they are your lifeline. Such things are used by athletes with strong physical exertion and under the supervision of specialists.

Achieve results with proper nutrition and lifestyle.

Let's try not to harm ourselves in pursuit of the desired kilograms, not to turn into an automaton, absorbing more and more portions of food. Better to be skinny but healthy than fat but sick.

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 fruits
• 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

Lunch and dinner

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 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 develops some of your muscles, but how can you quickly gain weight if the 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.