How to get fat after. How to quickly gain weight for a thin girl and guy at home. Reasons for being underweight

A lot of different information on the Web and books? you can find about a variety of diets and exercises that help to lose excess weight, but what about girls who do not know how to get better quickly? Indeed, sometimes excessive thinness harasses the weaker sex even more than the hated centimeters of fat.

Causes of thinness

The root causes can be very different, ranging from a genetic predisposition to a nervous breakdown. But the very root of evil lies in the wrong diet. In the race for sexuality, you do not need to lean on buns and sandwiches with mayonnaise, otherwise cellulite will form, and on thin legs it looks just as bad as on full ones.

Before starting treatment at home, it is necessary to consult with specialists:

1. Nutritionist;
2. Endocrinologist;
3. Neurologist;
4. Psychotherapist;
5. Geneticist.

After the conclusion of these specialists, you can begin to make recipes, taking into account exactly your type, and adjust your diet and lifestyle.

Getting better with drugs

A very common phenomenon among athletes when you need to gain weight very quickly for your weight category, and moreover, the mass should be muscle, not fat. Proteins come to the rescue. Quite affordable dietary supplements that are widely used in the treatment of anorexia and underweight.

First you need to cleanse the intestines. It is useful to arrange a fasting fruit day. Now we calculate the dose of the drug, for each type a separate dosage is needed, which is described in detail in the instructions.

You can buy the know-how of modern gyms, a mixture of proteins with carbons - "Gainer", a very good tool if you need to quickly and easily gain weight. Of course, it would be nice to combine such nutrition with classes in gym, but if there is no possibility, then simple squats at home will suffice.

diet for weight gain

The girl will become more feminine, quickly recovering, but only if she approaches the solution of the problem in a complex way. You need to start following a special protein diet. The essence of weight gain is not just in the right number of numbers on the dial of the scales, but in a healthy body and beautiful appearance.

How to eat thin people:

First day. In the morning we have breakfast with high-calorie cereals, it can be oatmeal, pearl barley, it is advisable to combine it with a piece of fatty cheese. Twenty minutes after eating, drink kefir, at least 2.5% fat.

After three hours, you need to sit down to eat again, for an afternoon snack you can eat a plate of cottage cheese mixed with sour cream and sugar, if there is no sour cream, we replace it with cream.
For lunch, boil meat, pork or chicken will do, beef is not so full of carbons. As a side dish, serve a salad with eggs, potatoes and cheese, seasoned with sour cream or cream. In general, consume fatty milk as much as possible, in a short time it will improve bowel function and help you recover quickly. We don’t try very hard at night, otherwise then we will still have to have accompanying troubles.

The afternoon snack begins with boiled fish, of course, fatty varieties: mackerel, tuna, silver carp. You can stew it with cheese or cream, you can drink kefir. Now, half an hour after eating, it will be nice to take a little walk in the fresh air, work out on the horizontal bars, so we will recover quickly and without much spending on fitness clubs.

Dinner no later than 20, because everything we eat after that will not go to improvement appearance, but in cellulite and ugly fat folds. You can eat yogurt, you can cook yourself fatty porridge (pour barley or oatmeal with hot milk, season with a spoonful of butter, sugar to taste).

Depending on the requirements and wishes, you can adjust your diet:

1. If you quickly need to recover by 3 kg in five days, then you can try to lean on fatty sour cream, you don’t have to eat it with something, you can just eat a bowl of sugar after an afternoon snack.
2. If our goal is to add 4 kg in weight in a few days, then we combine fatty foods and drinks, for example, beer and sour cream, weight is gained quickly, but it will not last long.
3. At 5 kg in a week it is sometimes very difficult to get fat, here you need to try. So, eat at least 6 times a day, season all dishes with cream, in no case do not use it, it is better to focus on vitamins and carbohydrates. Eat one high-calorie bar after meals.
4. The most difficult thing is to easily become more than 10 kg, it is very dangerous and it is best if the treatment is carried out under the supervision of a doctor. How to quickly recover in weight by 15 kg? In both cases, most likely the nutritionist will prescribe medicines in injections, do not be alarmed. Of course, these will be proteins, special dietary supplements, protein shakes.

Special exercises for increasing mass

If you need to get better in the chest or legs, then in addition to six meals a day, you must definitely do physical exercises. We take one bottle of 0.5 l in each hand (if there are no half-kilogram dumbbells), and we begin to breed them in different directions. So ten times, with each approach, increase by one. At first it will be difficult, but after a month of such exercises, the volume of the chest (muscles) will increase significantly.

In fact, you can do without diets at all, you just need a little diligence, and do not lean on fatty fried foods and fast food, otherwise we will not acquire beautiful sexual forms, but risk getting ugly fat.

After each approach, you need to eat a product rich in microelements, for example, everyone knows about the usefulness of nuts, so after exercise, eat a handful, this will activate the brain, and the body will make up for the loss of carbohydrates.

There is often not enough volume in the legs, you need to squat, and the butt will tighten up, and the hips will become rounder. At least 50 times, and over time, after each approach, we increase the number of squats. Very good exercise"sliders", we sit down on the ass and begin to move forward in this position. So five minutes, after a breather and nuts.

It is easiest to get better in the pope, squats, jumping, crawling, running. The method simply cannot be counted, callanetics helps very effectively. It makes hidden muscles work well, which are responsible for the formation or disappearance of volume. This sport is suitable for both a young girl and a woman of age.

Pregnancy and thinness

In the first months, this will not even be too conspicuous, but in the future, doctors will insist on specialized treatment. It is much more difficult for pregnant women to gain weight and get better than it seems, a lot depends on the metabolism, which, after acquiring an interesting position, has changed significantly for better or worse.

In any case, we do not use forbidden foods for pregnant women, we lead the right lifestyle, do gymnastics and do exercises. This is the only way to quickly recover without harm to health.

One cannot do without medicine, especially if it is not about three to five centimeters, but about several sizes in a row. What to do if you really want to get better quickly:

1. Eat properly;
2. Do exercises, the more often the better, but without fanaticism;
3. Girls in the body are advised to move more often, but you need to become a little slower, reduce the speed of the metabolic process;
4. visit a nutritionist, and if necessary, a psychologist, because the problem lies within us.

Articles

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 for short term.

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 as possible and nutrients.

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

For men

Breakfast

Dinner and supper

Snacks between main meals

Sample menu for girls

Breakfast

Lunch - dinner

Snacks 2-3 times a day

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

2. Eat the Right Fats

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

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

3. More protein

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

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

4. Increase the amount of carbohydrates in the diet

Although 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 cardiovascular system, increase in the load on 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 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.

Lack of weight is bad, it affects almost all aspects of a woman's life, makes her feel different from everyone else. The most terrible consequence that a lack of weight can cause is loss reproductive function- the ability to conceive and carry a child.

Causes of thinness

There are two main reasons for the appearance of thinness.

The first is scoliosis, or curvature of the spine. Scoliosis leads to severe thinness, which develops in the parts of the spine responsible for the functioning of the thyroid gland and gastrointestinal tract.

This problem occurs especially often if the spine is curved in the area where it fits snugly against the human digestive organs. A course of massage and physical activity will help you cope with this situation. The rate of recovery depends on the degree of curvature. If a girl is genetically predisposed to thinness, then the probability of severe weight loss with scoliosis increases significantly.

To gain weight, you need to treat the curvature itself. Yoga specialists, osteopaths work with this. The surgeon will write you a referral for physiotherapy exercises for the spine. The sooner you see a doctor, the sooner you can recover. Self-medication is not an option.

The second reason for severe thinness is problems with the stomach or intestines. If digestion is disturbed, then food is absorbed slowly. Appetite is lost, painful pallor and thinness appear. Many, seeing a thin girl who swallows a cake with appetite, sincerely envy her. But they do not suspect that this is not its natural advantage, but a disease associated with an excess of cortisol, a hormone responsible for tissue breakdown. People with this problem eat a lot, but do not gain weight, because everything burns cortisol.

Also on the topic: What should be and how to set it up.

Fixing bugs

Often, deciding to get better, girls make the same mistakes. The first of them is the transition to eating high-calorie, fatty foods or sweets. Mass gain will not depend on how much you ate, but on how much you managed to digest. Therefore, you do not need to completely change the diet - the “eat more” method does not work here, just like a late dinner. Please note that in case of overeating, food is poorly absorbed.

The main rule: eat moderately, do not wait for the feeling of heaviness in the stomach. If your food has too much margarine or butter, then the only thing you will achieve is an increase in cholesterol and problems with blood vessels and the heart.

Another wrong strategy is a lot of sweets. Naturally, sometimes you can treat yourself to candy or cookies, but eating only sweets is a direct path to elevated level sugar, failures in metabolic processes.

Nutrition rules

Buy healthy natural products. Your gastronomic addictions do not have to be high-calorie. Appreciate foods that give you strength: carbohydrates will release energy, and proteins will contribute to the formation of muscle mass. Stick to a diet in which you will eat 4 times a day. Even if the portions are small, but nutritious.

Listen to your body, find time for healthy and high-calorie snacks. Don't overeat. This will only slow down the digestion process, leading to metabolic disorders.

Try to eat at the same time every day. This will help the body develop a reflex, it will secrete enough enzymes to digest food. As a result, the body will absorb all useful material. Don't starve, you don't have to know this feeling. You can not gain weight with the help of fast food (fast food) or high-calorie drinks. Such a heavy meal will exacerbate gastrointestinal problems.

Healthy foods

What matters is what you eat. Give preference to high-calorie foods that are high in complex carbohydrates and proteins. But you don't have to cut out healthy fats completely. After all, they are involved in the metabolic processes of every cell in the body.

Eat chicken meat, eggs. These foods are highly digestible, providing you with beneficial amino acids and proteins. Potatoes and legumes will replenish your body with the necessary starches.

Cereals are very important when gaining kilograms. They will give you a lot of minerals and vitamins, and their nutritional value is quite high. Eat fish, especially herring. It enhances the formation of protein and chromium, which is necessary for the proper functioning of the digestive system.

Pasta and white bread are great for gaining mass. They contain a lot of useful carbohydrates, which, when released, will give a lot of energy.

Do not forget about dairy products: sour cream, cottage cheese, milk, butter - these products provide not only protein, but also healthy animal fats.

Vegetables and fruits are important for daily diet. Fiber helps the intestines to work more actively and release harmful waste, and vitamins support the body. You can enjoy delicious chocolates or homemade cakes - such products are quite high in calories, and will also help to cope with stress.

Physical exercise

In order to gain weight well due to muscle mass, you need to know that half of the success will depend not so much on nutrition as on lifestyle in general, but on training in particular. Often girls don't take into account the most basic muscle building rule: train hard and eat 20% more food than you burn.

Mass training is primarily weight training. You should do ten to twelve repetitions, no more, so choose the right weight for you. If you use light weights, the muscles will not grow.

By adding a power load, you will get a beautiful relief figure. The new diet will be dominated by proteins that nourish the muscles and help form a beautiful body. Swimming will be a great exercise. It will allow you to use all muscle groups.

You can practice at home, doing squats, push-ups, exercises with dumbbells. Work on problem areas of the body. If you have too thin arms or legs, focus on them. But do not forget about general strengthening exercises, run on fresh air or just take a walk before bed. People who are gaining pounds should not forget about vitamins. They do not directly affect the increase in weight, but play an important role in the metabolic processes of the body. They can be obtained from foods or special vitamin complexes.

Diet for gaining muscle mass

You can easily get better at home through a diet for muscle growth, but it must be thought out to the smallest detail. The diet will provide "building" material that will restore muscle fibers, as well as carbohydrate fuel, without which this process is impossible. Follow this rule: both proteins and carbohydrates should be in the diet.

BJU calculations for gaining muscle mass are individual. Add 20-30% to your daily energy costs (training must also be taken into account) - as a result, you will get the required calorie content of your diet. About 40% of these calories should come from protein, 50% from carbohydrates, and only 10% from fat sources. But you need to forget about cream, butter or lard.

Sample menu:

• For breakfast, you can eat a little buckwheat (200 grams) and 100 grams of boiled chicken (breast).
• For a second breakfast after a workout, take an apple and a banana.
• For lunch, a portion of pasta, adding tomato sauce and one serving of grilled fish (choose fatty varieties) and any fruit.
• Menu for the second lunch: banana and yogurt, one apple and cottage cheese.
• For an afternoon snack, you can drink a fruit-based smoothie or live yogurt, as well as a protein shake.
• For dinner, steam beef with stewed vegetables and potatoes. This diet will be effective only when you completely give up processed foods and alcoholic beverages.

How to increase body fat

Another way to gain weight is to increase body fat.

Adipose tissue is an indicator that characterizes the reproductive health of a girl. If such a layer is not enough, the possibility of getting pregnant tends to zero. Often, gynecologists even advise eating more and moving less in order to deliberately increase adipose tissue and thereby increase your chances of becoming a mother.

Review your diet by making it more varied. Add more fats to it, but only healthy ones. Increase calories gradually by adding 5% of calories to your standard diet weekly.

Using this method, it is possible to ensure the qualitative assimilation of all microelements and substances from food, respectively, you can recover faster. You should eat 30% proteins, the same amount of fats and 40% carbohydrates, however, the percentage of animal fats should not take more than 10% of the total diet. Include nuts, cheeses, fish, bread and honey in your diet.

Sample menu:

• For breakfast, drink cocoa with milk oatmeal cookies(4-5 pieces).
• For second breakfast, eat some almonds, you can with honey, as well as an apple and tea. Tea can be drunk with milk, but only if it is easily tolerated by your body.
• For lunch, it is better to opt for soup cooked in meat broth, as well as porridge with meat or fish. Don't forget the vegetables too.
• The second lunch is cereal plus dried fruits, milk.
• For dinner, you can safely eat fish and meat, as well as potatoes or spaghetti, salads. Just before going to bed, you can pamper your body with kefir and any fruit. There are no restrictions on physical activity: go in for sports at home, on the street or in a fitness center, do not forget about the comprehensive care of your body.

Every morning it is better to do light exercises in order to wake up and get in shape as soon as possible. Sports will strengthen muscles, improve appetite, normalize physical and mental state - you will forget about stress!

You must take into account some points, without which it will be very difficult for you to increase your weight.

Change your diet

Maximize your diet with foods that, on the one hand, will have a positive effect on health, and on the other hand, will help you get better. Eat at least four meals a day and have two snacks. Nuts or dried fruits are suitable here, as well as muesli, which you can make yourself at home, as well as sweet fruits.

You don’t need to eat to satiety - just a tight snack is enough. Eat the largest meal first. That is, for example, first of all you eat the second, and only then the first. Soups are best cooked in broth (meat), use spicy seasonings to awaken your appetite.

Large portions

You need to eat portions, which should be more than they have consumed so far. It may seem difficult at first, but over time you will get used to it.

Bad habits

Both alcohol and cigarettes negatively affect metabolism in general. It is known that if a person cannot lose weight or, on the contrary, gain weight, then he suffers from metabolic problems. If you abuse alcohol, your metabolism will not be able to return to normal for a long time. Therefore, you will have to choose what is more important for you: an extra cocktail or attractive forms.

Down with stress

Stress burns calories that enter the body, which makes it difficult to gain weight. There is a saying: "the thinner the person, the angrier he is." Therefore, your goal is to learn how to avoid stress.

Specialized nutrition

You can gain weight on instant cocktails. Go to a dedicated sports or fitness store. There are options for men and women. The peculiarity of such a drink - fiber, vitamins, protein in the composition - a real complex to solve the problem.

Health problems

If a person leads a normal life, and the weight decreases, there may be health problems.

Loss of appetite, a feeling of heaviness in the stomach after eating, bloating or heartburn, problems with stool - all these factors indicate problems with the gastrointestinal tract. And in the end, they can develop into weight problems.

Those people who dream of gaining extra pounds refuse to believe that they have psychological problems. But it is the inner mood, the perception of both the surrounding world and ourselves that form our consciousness. Negative thinking can cause a perfectly healthy body to stop eating food or completely lose its appetite. The specialist will help you understand yourself, return to normal weight.

What prevents you from gaining weight

With some reasons that prevent a person from recovering, you can figure it out on your own.

These include:

• smoking, alcohol;
• malnutrition or malnutrition;
• passive lifestyle;
• high consumption of caffeine.

Folk ways to gain weight

Traditional medicine has its own ways effective fight with painful thinness.

Grind 3 walnut kernels, combine with a teaspoon of fresh honey, pour 200 ml of beer. Mix everything well, drink the entire portion at a time. This treatment is carried out for a month, during which time you can add about 3 kg. You can quickly recover from such an old recipe: mix live or dark beer (250 ml) with 2 tablespoons of homemade sour cream, shake. You need to drink such a high-calorie cocktail freshly prepared daily. It will allow you to gain up to 2-3 kg per month.

Mix chamomile flowers (5 g), marigold (5 g) and mullein (10 g). Pour boiling water over the herbs (200-250 ml), wrap with a cloth, let it brew (30 minutes). You can add sugar and take the infusion in a tablespoon before meals.

Drink for weight gain: in a glass of hot milk (preferably homemade), add butter (5-10 g) and a spoonful of honey. Drink this nutrient mixture daily at night.

You need to gain weight gradually so as not to harm your health. If you embark on this path, do not back down, because this process is long and will require patience and perseverance.

The problem of weight gain is very relevant among young people. Research results indicate that underweight occurs in 15-17% of the population under 35 years of age. This comprehensive mass gaining technique is designed for girls and women who suffer from excessive thinness and for men of all ages who seek to build muscle and have an athletic figure.

The mass gain program is designed for 10 weeks. For convenience, the course is divided into 5 stages of 2 weeks each, each of which has its own characteristics - nutritional norms and physical exercises. This article is step by step instructions, which will help to intensively and safely increase muscle mass. After you complete the entire course, you can repeat it, feasibly increasing the load during training.

Purpose of the program- to increase body weight due to muscle growth, not adipose tissue. As a bonus, men get voluminous relief muscles, and women get a harmoniously developed, toned figure.

Program elements:

• proper nutrition - you will have to change the diet, count calories and weigh portions;
• physical activity - it is necessary to perform a set of physical exercises 3 times a week;
• daily routine - you need to allocate enough time for sleep and rest.

Each component of the program ensures the effectiveness of the other two, and only the implementation of all elements guarantees you the desired muscle gain.

Somatotype	signs
Endomorph	"Wide bone", squat rounded body, developed hips, a tendency to be overweight, a high percentage of body fat. For this somatotype, the issue of weight gain is not relevant. They have a slow set of substances and such people have to try hard not to gain overweight. Wrist circumference in men over 20 cm, in women over 18.5 cm.
Mesomorph	Expressed noticeable and strong muscles. Beautiful massive muscles, shoulders wider than hips. People with this body type gain weight easily with proper nutrition and regular exercise. The circumference of the wrist in men is 16-20 cm, in women 16-18.5 cm.
Ectomorph	A lean physique, relatively long limbs, narrow elongated muscles, a low percentage of subcutaneous fat. It is these people who have problems with a lack of mass. They are harder than others given her set. The metabolism is very active - calories are burned without physical effort, so enhanced nutrition is extremely important. Experienced trainers advise ectomorphs to first gain 20% of the planned weight, and only then proceed to active training 3 times a week. Wrist circumference in men up to 17.5 cm, in women up to 16 cm.

Even if you are an ectomorph and have a naturally thin body, this program can help you. It uses the natural mechanisms of muscle tissue formation, which are common to all body types.
Decide how much weight you want to gain. The exact figure will serve as a good motivation on the way to the goal. To calculate, use normal weight tables and an online body weight calculator. From your ideal weight (for your height), subtract the weight you have now. The resulting difference will be the mass that should be dialed.
This rule does not apply to men who are purposefully engaged in the development of their muscle mass. Their ultimate goal may be 2 or 3 times the difference between ideal and real weight.

Nutrition

Proper nutrition is 70% success in mass gain. Without it, no training will work, since the muscles will have nothing to take material from for growth. Food should be healthy and wholesome. Otherwise, you are threatened with fat deposition and serious metabolic disorders, which are later manifested by numerous diseases: kidneys and joints suffer, and the risk of cancer increases.

Benefits of this diet in that it is good for health and can become a nutritional system for many years to come. It is based on the recommendations of nutritionists and the experience of professional athletes.

Basic rule– consume more protein and complex carbohydrates in the form of cereals, less fatty and sweet. The proportion of vegetables and fruits rich in fiber should be up to 30%. Excess fiber interferes with protein absorption.

The quality of the products and the way they are prepared. Give preference to natural products meat, fish, eggs, milk. It is preferable to buy them on the market from farmers and private traders. The same goes for vegetables and fruits. In this case, by increasing the amount of food consumed, you will not receive a double portion of industrial antibiotics, nitrates and hormones, which are often abused by manufacturers.

It is necessary to give preference to steamed, boiled and stewed dishes. Baking in foil or a sleeve is also recommended.

1. How to go on a diet? If your current diet is significantly less than the amount of food that is needed for mass gain, then you will need an adaptation period. It may take 1-2 weeks. During this time, the digestive glands will learn to secrete the necessary amount of enzymes for digestion and assimilation. Otherwise, the body will not be able to cope with big amount food that threatens indigestion. To get started, add 1 meal (second breakfast) in the morning, which will increase calories by 15%. If you cope well with this load, then after 2 days enter an afternoon snack 2-3 hours before dinner, etc.
2. What should be the diet? Eat 70% of food before 5 pm. For the evening, leave easily digestible protein dishes that do not linger in the stomach overnight (eggs, fish, chicken breasts, cottage cheese and dairy products)
3. What is the optimal number of meals? 5-7 per day. Each serving of food has an anabolic effect for 3-4 hours. During this period, active protein synthesis and the formation of muscle fibers occur. Therefore, food should be supplied with this frequency throughout the day.
4. How many calories should you get daily? 45 kcal per 1 kg of weight is the minimum required for weight gain. At the same time, the body receives a little more energy than it spends on vital processes, daily activities and additional physical activity. For example, with a weight of 65 kg, the energy value of the diet is calculated as follows: 65x45 \u003d 2925 kcal. People with a high metabolism and those who are engaged in heavy physical labor should increase the calorie content of the diet by another 10-15%. If after a month of enhanced nutrition there is no weight gain, then the calorie content is increased to 50-55 kcal per kg.
5. What should be the ratio of carbohydrates, proteins and fats? The correct ratio is 50:35:15. It is important to strictly observe this proportion, since each of the components performs its function.

• Squirrels are building material to create new cells. They also provide mechanical, chemical and immune protection; as part of enzymes, they catalyze the chemical reactions that ensure the vital activity of each cell and the whole organism as a whole. In addition, proteins are carriers of genetic information necessary for the formation of new body cells.
• Carbohydrates provide the body with energy to digest proteins. They also provoke the release of insulin, which is the strongest anabolic hormone responsible for muscle growth.
• Fats necessary for the normal functioning of the nervous and hormonal systems and as a source of energy, therefore they are also an indispensable component of nutrition.

Some mistakenly believe that the more protein is eaten, the faster and better the result will be. This is far from true. Excess protein (over 2.5 g per kg of body weight) has a negative effect on the body: it activates putrefactive processes in the intestines, negatively affects the kidneys, liver and blood vessels, and increases the risk of heart disease.

1. How much liquid to consume? The required amount is 3 liters, including the water contained in the drinks, liquid dishes and fruits. 1.5 liters of water should be consumed per pure form. When gaining mass, metabolic processes are activated. There is a splitting of compounds and the decay of old cells. The liquid is needed to remove the toxins released during these reactions.
2. When can you eat before and after a workout? A full meal is allowed 2 hours before and 30-40 minutes after training. However, this does not apply to light snacking. Modern research has shown that pre-workout whey protein shakes (pure protein) promote muscle growth. A few minutes after training, the body should receive "light" proteins and carbohydrates. It can be gainers or fat-free cottage cheese with jam.
3. Why can't you eat simple carbohydrates for mass gain? Simple (fast) carbohydrates are flour, confectionery, sugar and chocolate. Already 2 weeks of a diet high in fast carbohydrates lead to the deposition of subcutaneous fat, allergization of the body. The risk of developing asthma, neurodermatitis and allergic rashes increases. There is a suppression of the immune system, which threatens with frequent colds and infectious diseases. Simple carbohydrates in small amounts are allowed immediately after training. They cause a short-term rise in blood glucose levels, followed by a surge in the anabolic hormone insulin. This hormone enhances the formation of glycogen in the muscles and accelerates cell repair.
4. Which side effects this diet? This diet is a balanced diet. You can stick to it for as long as you like, without any negative consequences. However increased nutrition without intense physical exertion is the path to obesity. Therefore, as soon as you reach the desired weight or stop regular training, you need to stop additional protein snacks and eat 3-4 times a day. It is advisable to consume 30-35 kcal per kg of body weight per day.
5. How to improve digestion? Take enzyme preparations that will improve food digestion and ensure better protein absorption (Pancreatin, Festal, Mezim). They are absolutely harmless, not addictive. There is no danger that your body will forget how to produce enzymes on its own.
6. Is it worth using sports nutrition? Sometimes when gaining mass, nutritional supplements containing pure protein or protein combined with carbohydrates are used. They can be used as an additional source of protein during snacks, as well as before and after training. However, there is no urgent need for these expensive products. Their analogues can be prepared at home, which we will discuss in the following articles.
7. Is it necessary to take vitamin complexes? Definitely yes. In modern conditions, fruits and vegetables do not contain the required amount of vitamins. In addition, this diet does not provide for eating them in large quantities, since excess fiber interferes with the absorption of protein. However, vitamins activate anabolism, and their deficiency inhibits weight gain. Conclusion - the body must receive additional vitamins. At an early stage of the program, you can opt for Revit, Undevit, or other vitamin complexes with a small amount of ingredients. More on this in the following articles.

Diet for mass gain

Table No. 11 according to Pevzner was taken as the basis of the power system. This diet is high in energy (high in calories) by increasing the amount of proteins, vitamins and minerals. However, in this variation, the amount of fat is reduced by 40%, which allows you to stick to the diet for a long time, without the risk of fat deposits in the subcutaneous tissue, in the vessels and around the internal organs.

Diet. The diet is divided into 6 meals: full breakfast, lunch, dinner and 3 snacks.

Main characteristics:

• proteins 110-130 g;
• fats 50-60 g;
• carbohydrates 400-450 g;
• calorie content is about 3000 kcal.

Featured Products List

• Bread - rye or grain, with bran, yeast-free. The norm is up to 200 g per day.
• Broths rich in extractive substances to stimulate appetite - meat, fish, mushroom and soups based on them.
• Meat different types except fatty varieties.
• Fish of any kind and seafood.
• Eggs. At an early stage of the diet, use eggs with yolks. They contain vitamins, trace elements and fatty acids, which provide a successful start to weight gain.
• Dairy products of low and medium fat content. Cream and sour cream for dressing dishes.
• Fats - unrefined vegetable, butter and ghee (in a small amount).
• Cereals and legumes, muesli.
• Pasta from durum wheat.
• Vegetables raw and cooked.
• Fruits and berries in any form.
• Sweets - jam, jam, honey, chocolate, cookies, jelly.
• Drinks - tea, coffee, cocoa in milk, compotes, juices, rosehip broth + pure water 1.5 liters.

Limit or eliminate from the diet

• Fatty meats - fat pork, lamb, goose, duck.
• Semolina and polished rice.
• Margarine and cooking oils.
• Smoked and fried in oil or deep-fried dishes (grilled is allowed).
• Confectionery with cream, rolls and muffins, sweets.
• canned food industrial production.
• Sausages and other smoked products.
• Products containing food colorings, flavors, flavor enhancers, preservatives.
• Carbonated sweet drinks.

From the first day of the program you will need:

• a guide for determining the calorie content of products;
• electronic scales for weighing portions;
• fresh and quality products;
• a small supply of theoretical knowledge that will make your path conscious and motivated.

Menu examples for those who want to gain weight

Breakfast 450 kcal

1. Cottage cheese pancakes with honey 130 g, milk rice porridge 250 g, tea with lemon 200 g.
2. Cottage cheese casserole with raisins 120 g, millet milk porridge 250 g, coffee with milk 150 g
3. Cottage cheese with sour cream and honey and nuts 200, soft-boiled egg 2 pcs, tea with sugar and lemon 200 g.

Second breakfast 420-450 kcal

1. Omelet from 2 eggs with cream and cheese, berry jelly 120 g.
2. Buckwheat porridge with milk 200 g, sandwich with boiled chicken fillet or ham 140 g, tea with sugar 200 g.
3. Meat pate 100 g with grain bread 70 g, tomato or cucumber 70 g, vegetable juice 180 g.

Lunch 800-850 kcal

1. Cucumber and tomato salad with egg, pea soup in meat broth 200 ml, potato stew with meat (meat 100 g 200 g vegetables). Fruit juice 180 g.
2. Vegetable and squid salad 100 g, fresh cabbage soup 200 ml, beef goulash 150 g with pasta 200 g. Tomato juice 180 g.
3. Vinaigrette with vegetable oil 75 g, herring 50 g, noodles in chicken broth 200, potato casserole with boiled meat 250 g. Apple juice 180 g.

Snack 350-400 kcal

1. Soft-boiled egg 1 pc, sandwich with butter and caviar 50 g. Vegetable juice 180 g.
2. Baked apples stuffed with cottage cheese and honey 200 g Tea with milk and sugar 200 g
3. Potato zrazy with mushrooms 200. Tea with sugar and lemon 200 g.

Dinner 400-450 kcal

1. Fish baked in foil 150 g with vegetables 150 g, coleslaw 200 g. Chicory drink 200 g.
2. Grilled steak (chicken breast, beef) 150 g, stewed potatoes 200 g, salad of various vegetables 100 g. Rosehip broth 200 g.
3. Omelet from 2 eggs stuffed with boiled chicken meat 150 g, cucumber and tomato salad dressed with yogurt 150 g, fruit salad from fresh or canned fruits 100. Dried fruit compote 200.

Late dinner 300-350 kcal

1. Kefir, ryazhenka, drinking yogurt 180 g, banana 1 pc.
2. Liver pate 70 g, buckwheat with butter 150 g. Compote 180 g.
3. Cottage cheese pudding with dried apricots 150 g, nuts. Milk 1% 200 g.

Individual approach. Do not forget that each person has his own individual metabolism. You may need some time to experiment. For example, some people need to replace meat with fish or move the last meal closer to the night. Keep in mind that almost every person has an intolerance to certain foods, they can cause allergies or digestive disorders. Therefore, if you do not perceive the lactose contained in dairy products, or chicken protein, they should be excluded from your diet. The same applies to sports nutrition products.

Physical activity

Physical activity helps distribute the extra calories from a heavy meal into the muscles instead of into the fatty tissue under the skin and around the internal organs.

Coaches identify 3 areas in which it may be difficult to gain weight

• Avoid fat deposits. Enhanced nutrition leads to the fact that calories that are not used up for muscle work and the formation of muscle tissue turn into body fat. To avoid this, regular training 3 times a week is necessary. Example exercises are described below.
• Avoid addiction when training no longer leads to muscle growth. The reason for adaptation is a protective mechanism that allows you to adapt to new living conditions. Unfortunately, it works against muscle building people. The body adapts to exercise in 4-8 weeks, as a result, the anabolic effect, which provides weight gain, is significantly reduced. Our methodology takes into account this feature, so you will be offered 5 training options with a gradual increase in loads, which will ensure stable muscle growth.
• Break the genetic threshold. On initial stage weight gain is stable, but then the increase stops, despite diet and training. It's a matter of genetics. You may have reached your optimal weight. To overcome the threshold, the drop-set method is effective. You perform a large number of repetitions with a large working weight. Further, the weight is reduced by 20-30% and the maximum number of repetitions is performed at a slow pace.

Key questions at the start of the program

1. How do muscles grow? Muscle growth is provided by two types of stress. If they act in pairs, then the muscles increase in volume.

• mechanical stress. Significant efforts lead to the fact that individual muscle fibers are torn. Around them, microscopic foci of inflammation are formed, metabolism is activated and blood supply improves. Growing together, these microtears lead to an increase in muscle volume. Mechanical stress occurs during exercises with a large working weight (the weight of the projectile with which the exercise is performed).
• metabolic stress- during prolonged training, anaerobic metabolic products (lactic acid) accumulate in the muscles. To neutralize them and remove them from the body, an increased amount of oxygen enters the muscles and their nutrition improves. A sign that a muscle is under metabolic stress is a burning sensation. Occurs when the exercise is repeated at a slow pace for a long time. Starting the chemical recovery processes stimulates muscle growth.

• Power training. Especially squats and deadlifts.
• Balanced diet - meat, seafood, greens, fruits, vegetables.
• Compliance with the daily routine. Sleep deprivation and exhaustion lower testosterone levels.
• The fight against stress. Strong emotions increase the level of the hormone cortisol, which suppresses the secretion of testosterone.
• Refusal of alcohol and nicotine. They impair blood circulation and suppress the work of the endocrine glands.
• Taking vitamins A, E, D. Their deficiency inhibits the production of testosterone.
• Outdoor recreation. Relaxation lowers cortisol levels. A sunlight increases the level of vitamin D and stimulates the work of the ovaries, which are responsible for the synthesis of testosterone.

Unfortunately, natural testosterone production declines with age. Therefore, to increase its level, it is necessary to use drugs.

• Omega-3 and Omega-6 fatty acids, tinctures of ginseng and eleutherococcus, zinc and selenium - together and separately increase testosterone levels. These substances are sold in pharmacies and are part of various dietary supplements.

A set of exercises for the 1st and 2nd weeks of training

The program is designed for 3 workouts per week. Between trips to the gym should be at least 48 hours. Recommended time: Monday, Wednesday, Friday, but you can change it at your discretion.

The basis of training - clusters. These are sets of a certain number of repetitions that allow you to load the target muscles for longer. For this purpose, exercises are performed in cycles. Therefore, in the program you will see the alternation of exercises.

Important! Perform all exercises without jerking at a slow pace. So you achieve the necessary mechanical tension in the muscles and involve all the muscle fibers. Result - high level protein synthesis necessary for muscle growth.

Start every workout with a warm-up. Spend the first 5-10 minutes warming up your muscles so that they receive oxygen and nutrients. This will reduce the risk of injury and sprains, help you set yourself up for strength training, and also cause an adrenaline rush, which makes training more effective. For a warm-up, cardio equipment and complex exercises that involve the maximum number of muscles are suitable. Required element- rotation in all joints of the spine, arms and legs.

First workout

1. Squats with a barbell on the shoulders 4 * (4 * 2). Total 32 squats . Basic exercise for the development of the muscles of the buttocks and thighs.

1
cluster (alternating approaches and short rest)
2 barbell squats. Put the barbell - rest 15 seconds.
2 squats + rest 15 sec.
2 squats + rest 15 sec.
2 squats + rest 15 sec.
Rest 1-2 minutes
2 repeat cluster
Rest 1-2 minutes
3 repeat cluster
Rest 1-2 minutes
4 repeat cluster
Rest 1-2 minutes

1. Bent over row 4*(4*2). The exercise is designed to strengthen the muscles of the back, especially the latissimus dorsi.

1 cluster
Bent Over Row 2x + rest 15 sec.
Bent Over Row 2x + rest 15 sec.
Bent Over Row 2x + rest 15 sec.
Rest 1-2 minutes
2 repeat cluster
Rest 1-2 minutes
3 repeat cluster
Rest 1-2 minutes
4 repeat cluster
Rest 1-2 minutes

1. Bench press (3*6).

Provides an increase in the anterior bundle of the deltoid muscles, triceps, large and small muscles of the chest. For beginner athletes, the option is more suitable when, in the lower position above the chest, the bar falls on the limiters.

1st approach

1. Lifting the bar for biceps in a standing position (3*6).

Helps to increase the biceps and brachioradialis muscle of the forearm.
1st approach

1. Bench press (3*6)

2nd approach
Bench press 6 times + rest 1-2 minutes

1. Lifting the bar for biceps while standing (3*6)

2nd approach
6 times lifting the bar for biceps standing + rest 1-2 minutes

1. Bench press (3*6)

3rd approach
Bench press 6 times + rest 1-2 minutes

1. Lifting the bar for biceps while standing(3*6)

3rd approach
6 times lifting the bar for biceps standing + rest 1-2 minutes
Involves a large group of muscles: trapezius, anterior and lateral bundles of the deltoid muscle.

1st approach

1. Regular GHR(3 * max.) Better than other exercises, it trains the muscles of the back of the thigh ("biceps" of the thigh), semitendinosus and calf. You can not do without an assistant who must press the toes of your feet to the floor. Technique: Get on your knees. Arms bent at the elbows, palms at shoulder level. Slowly, without jerking, lower yourself face down. Return to starting position.

1st approach

1. High pull (power pull) with a bar from the floor (3*5)

2nd approach

5 times high pull with a barbell from the floor + rest 1-2 minutes

2nd approach

Perform the maximum number of times + rest 1-2 minutes

1. High thrust (power traction) with a bar from the floor(3*5)

3rd approach

5 times high pull with a barbell from the floor + rest 1-2 minutes

1. Regular GHR(3*max)

3rd approach

Perform the maximum number of times + rest 1-2 minutes

1st approach

2nd approach
20 times lifting on toes + rest 15 sec.

3rd approach
20 calf raises + rest 1-2 minutes
1st approach

2nd approach
Max reps + 15 sec rest.

3rd approach
Maximum reps + rest 1-2 minutes.

Second workout

1st approach

1. Shrugs standing with dumbbells(3*8) train top trapezoidal muscles, improve posture and are especially useful if you have a sedentary job.

1st approach

1. (4*6)

2nd approach
6 times knee row + rest 1-2 minutes
2nd approach
8 shoulder raises + rest 1-2 minutes

1. Deadlift from knee level (4*6)

3rd approach
6 times knee row + rest 1-2 minutes

1. Shrugs standing with dumbbells (3*8)

3rd approach
8 shoulder raises + rest 1-2 minutes

1. Deadlift from knee level (4*6)

4th approach
6 times knee row + rest 1-2 minutes

1st approach
5 presses + rest 1-2 minutes

1. Fitball push-ups(3*8). Complicated version of push-ups. If at the top point you spread the shoulder blades away from the spine, then you work out the anterior serratus muscle (Serratus Anterior), which is located on the side wall of the chest.

1st approach

1. Close Grip Bench Press (3*5)

2nd approach
5 presses + rest 1-2 minutes

1. Fitball push-ups (3*8)

2nd approach
8 pushups + rest 1-2 minutes

1. Close Grip Bench Press (3*5)

3rd approach
5 presses + rest 1-2 minutes

3rd approach
8 pushups + rest 1-2 minutes

1. (3*8). Develops the muscles of the lower back, buttocks and thighs. Legs in forward lunge position. It is important that the thigh of the bent leg is parallel to the floor.

1st approach

1. Pull-ups to the chest with a wide grip, when the distance between the hands is 70-80 cm. (3 * max.) Exercise helps to increase the volume of the latissimus dorsi, deltoid and serratus muscles, lower and middle parts of the trapezius muscles, as well as biceps and forearms, back muscle bundles.

1st approach
2nd approach
8 barbell squats + rest 1-2 minutes

1. Pull-ups to the chest with a wide grip(3*max)

2nd approach
Maximum number of pull-ups + rest 1-2 minutes

1. The simplest split squat with a barbell on the back (3*8)

3rd approach
8 barbell squats + rest 1-2 minutes

3rd approach
Maximum number of pull-ups + rest 1-2 minutes

1st approach
15 lifts + rest 15 sec.
2nd approach
15 lifts + rest 15 sec.
3rd approach
15 lifts + rest 1-2 minutes

1st approach

2nd approach
The maximum number of twists + rest 15 sec.

3rd approach
The maximum number of twists + rest 1-2 minutes.

Third workout

1 cluster
2 presses + rest 15 sec.
2 presses + rest 15 sec.
2 presses + rest 15 sec.
2 presses + rest 1-2 minutes
Rest 1-2 minutes
2 repeat cluster
Rest 1-2 minutes
3 repeat cluster
Rest 1-2 minutes
4 repeat cluster
Rest 1-2 minutes

1. Pweighted reverse grip pull-ups 4*(4*2).

With a narrow grip, you increase the load on the biceps and lower bundles of the latissimus dorsi, and with a wide grip, on the latissimus dorsi. If physical strength does not allow you to perform the exercise with an additional load attached to the belt, then perform regular pull-ups.

1 cluster
2 pull-ups + rest 15 sec.
2 pull-ups + rest 15 sec.
2 pull-ups + rest 15 sec.
Rest 1-2 minutes
2 repeat cluster
Rest 1-2 minutes
3 repeat cluster
Rest 1-2 minutes
4 repeat cluster
Rest 1-2 minutes

Provides growth of the biceps of the thighs and buttocks, as well as the rectus and oblique abdominal muscles.

1st approach
10 barbell lifts + rest 1-2 minutes

1. (3*6)

Provides development of the deltoid muscles and triceps. The muscles of the calves, thighs and buttocks receive an indirect load. Please note that the bar is supported by the chest, and not by the anterior bundles of the deltoid muscles.

1st approach

1. (3*10)

2nd approach

1. Standing barbell push press (chest press with top press) (3*6)

2nd approach
6 barbell presses + rest 1-2 minutes.

1. Romanian deadlift with barbell (3*10)

3rd approach
10 barbell lifts + rest 1-2 minutes.

1. Standing barbell push press (bench press with pressure at the top point) (3*6)

3rd approach
6 barbell presses + rest 1-2 minutes

1. (3*6).

The main load falls on the muscles of the pelvis, hips and lower back, most of the muscles of the body are also involved.

1st approach

1. (3 * 12) works mainly on the biceps of the shoulder.

1st approach

1. Squats with a barbell on the trapezius muscles(3*6)

2nd approach
6 squats + rest 1-2 minutes.
2nd approach
12 lifts + rest 1-2 minutes.

1. Squats with a barbell on the trapezius muscles (3*6)

3rd approach
6 squats + rest 1-2 minutes.

1. Sitting barbell curls (3*12)

3rd approach
12 lifts + rest 1-2 minutes.

1. Seated calf raises (with back support)(3*30) work on increasing the soleus and gastrocnemius muscles on a simulator that provides back support.

1st approach
30 lifts + rest 15 sec.
2nd approach
30 lifts + rest 15 sec.
3rd approach
30 lifts + rest 1-2 minutes.

1. Lateral hyperextensions (twisting) with weights (3*12).

To increase the load on the oblique and intercostal muscles, dumbbells or a disk from the bar are used. For beginner athletes, an additional weight of 5 kg is enough.

1st approach
2nd approach
12 crunches + rest 15 sec.
3rd approach
12 twists + rest 1-2 minutes.
After each workout, you will feel severe weakness and increased appetite. These signs indicate that the training was successful and the muscle growth processes are running.

Exercise Safety

• Work with an insurance partner.
• Before training, do a warm-up that involves all joints and muscle groups.
• Keep a moderate pace. Thus, you work out the muscles better.
• Don't jerk. In this case, the joints of the limbs and intervertebral joints may suffer (especially in lumbar).
• Listen to the instructions of the trainer, especially regarding the technique of the exercise. Minor deviations from the technique, such as back arching, elbows apart, or bending of the knees, can lead to serious injury.
• Do not rush to perform exercises at the level of experienced athletes. They are protected by powerful muscles and strong tendons, you will acquire such protection in a few months.

Beginner Program

If you have a significant deficiency of mass, then devote the first 2-3 weeks to a set of kilograms. During this period, gradually increase the amount of food consumed and physical activity. Enough 5-7 minutes of gymnastics 2 times a day and walking in the fresh air for 60 minutes. After you have added 1-2 kg, you can start training.

If you have not done sports regularly before, then a program designed for experienced athletes will not suit you. Exercises with a significant working weight (dumbbells and barbells) will be exhausting for you. During exercise, all extra calories will be burned, and weight gain will be too slow.
In this case, a simplified version of the workout that you can do at home is suitable. The regime is the same - 3 workouts per week with breaks of 72 hours.

Each workout includes:

• Push-ups from the floor 3 sets with the maximum number of repetitions.
• Pull-ups 3 sets with the maximum number of repetitions.
• Lunges back 3 sets of 10 reps.
• Hyperextensions 3 sets of 10-15 reps.
• Twisting 3 sets with the maximum number of repetitions.

Between sets, take a break of 2-3 minutes.

Daily regime

Why is it needed?

Your body likes to follow a routine. If you stick correct mode day, it always leads to an improvement in the functioning of the nervous system, strengthening the immune system and normalizing body weight.

It is desirable that everything happens at the same time. Constancy stabilizes the body's biorhythms, which directly affects the production of hormones involved in mass gain. Eating by the hour normalizes metabolism and maintains a high level of anabolism. Sufficient rest protects the nervous system from stress, which regulates all processes in the human body. Overwork and exhaustion of the central nervous system often causes weight loss on a nervous basis.
Ideally, you should spend:

• 8 hours for work or study;
• 8 hours for rest and household chores;
• 8 hours sleep.

About the benefits of rest and sleep ...

The increase in muscle mass does not take place during training, but during muscle recovery during the rest period. Therefore, the muscles must be able to recover. This period takes 48-72 hours. Based on this, training should be followed by 2-3 days of rest.

In your free time, avoid intense and prolonged physical activity: cycling, brisk walking, volleyball, basketball. They increase stress in the muscles and slow down their recovery.

Get at least 8-10 hours of sleep per day. And it is desirable to go to bed before 23 hours. In this case, during the sleep period, the active production of growth hormone falls, the muscles recover more efficiently and increase their mass. Lack of sleep impairs the synthesis of anabolic hormones and increases the production of cortisol. This substance reduces the rate of formation of muscle tissue, and enhances catabolism. It has been proven that sleeping less than 6 hours a day depletes the nervous system, which impairs muscle innervation and leads to weight loss.

A complete night's sleep is extremely important, especially on the days after training. In a dream, the synthesis of testosterone and insulin occurs, without which it is impossible to gain muscle mass. Also, 90% of the growth hormone - somatotropin is secreted during sleep between 23:00 and 01:00. This substance in young people provides bone growth, and in adulthood is responsible for protein synthesis and increases the ratio of muscle tissue to fat.

Is daytime sleep good? Sleeping during the daytime is not as useful for mass gain, as it does not cause the desired hormonal response. The fact is that hormones are synthesized in the 3rd and 4th phases of sleep, which are usually not achieved during daytime rest.

When is the best time to exercise?

The training schedule largely depends on your work schedule and biorhythms. Some prefer to go to the gym in the morning when there are fewer visitors. This makes it possible not to stand in line for shells, it is better to concentrate on the exercises and complete the workout faster. However, sports doctors believe that in the morning the muscles are not fully awake, so they do not work at full strength. This problem can be circumvented by intensive charging.

Evening workouts have their benefits. So some are motivated by the presence of numerous visitors in the hall, especially of the opposite sex. In addition, after a late workout, the muscles get good rest during night sleep.

As you can see, the choice of time is an individual matter. The main thing is to engage persistently and with pleasure, then training will definitely give the desired result.

In order to go to the weight gain program for 3-4 weeks, click on the link:

Can't get better no matter how much you eat? Do you want to know The right way how to gain weight for a girl without harm and complex diets? Today you will receive answers to these questions and say goodbye to thinness forever.

Being underweight can take a heavy toll on your health. For women, this problem can result in weakened immunity, brittle bones, hair loss and infertility. The causes of underweight may be some diseases such as hyperthyroidism, eating disorders, viral infections, type 1 diabetes, and cancer. A significant role is played by factors such as genetics, stress and malnutrition. How to gain body weight for a girl and not harm her health?

What to Eat to Gain Weight for a Girl - Foods and Supplements

One of the best ways to deal with this problem is to eat foods that will help you get better faster. In any case, you will need to reconsider the diet. Eating certain foods will help you gain fat, muscle, and bone mass. On the other hand, eating unhealthy foods, including certain fats, can only lead to additional health problems.

What high-calorie foods should you eat to gain weight for a skinny girl? How to eat properly for an ectomorphic woman in order to get a healthy increase and what kind of sports nutrition for weight gain should be included in the menu? About everything in order.

A. Products for weight gain

Eating protein foods and increasing the number of calories will provide an increase in muscle mass. This, in turn, will lead to an increase in overall body weight. But you need to understand that unhealthy trans fats like chips and cookies, as well as other processed foods, will not lead to an increase in healthy muscle mass, but only contribute to obesity. What should I eat to gain weight without harm to health? Below is a list healthy foods foods to help you get better.

1. Whole grain

Whole grains are high in glucose, which acts as your body's main source of energy. Whole grains are a healthy source of carbohydrates, allowing protein to be used for muscle building rather than being converted into energy. Refined foods such as white flour should be replaced with whole grains as the latter will provide you with the right amount of nutrients and sufficient energy. Whole grain foods include bread, pasta, cereals, brown rice, popcorn. Bread and bakery products from unprocessed grains, cereals are a great breakfast option for gaining mass.

2. Nuts

A small serving of nuts contains a lot of calories. So, two handfuls of almonds or 18 cashew nuts will fill you up with 160 calories. In addition, almonds contain tocopherol, or natural vitamin E, which protects cells from free radicals. Walnuts are a combination of monounsaturated fats, phytosterols and the arginine amino acid. These components provide the body with energy, as well as nitric oxide, which promotes muscle growth and recovery. Brazil nuts are rich in selenium, and just seven nuts will provide the body with 190 calories. All nuts contain polyunsaturated fatty acids - the most healthy fats for our body. Eat more almonds, walnuts, cashews, sunflower seeds, flaxseeds, and pumpkins.

3. Avocado

Avocado is a very fatty and high calorie fruit. A medium-sized fruit contains approximately 300 calories and 31 grams of fat. The fats found in avocados are monounsaturated and therefore safe. Adding avocados to your daily diet will help you gain weight up to three kilograms in a week. You can add pieces of fruit to scrambled eggs, salads or make sandwiches.

4. Potato

Potatoes are the richest source of carbohydrates and complex sugars, which is why they are often recommended for people who want to gain weight quickly. Potato chips cooked in pure butter or potato sandwiches should be eaten as a snack between main meals. Fried or baked potatoes - effective remedy to gain weight. Store-bought chips or other processed potato products should be avoided. They contain unsaturated, or trans fats, which carry no nutritional value for the body.

5. Pasta and noodles

These products can be cooked different ways. They are tasty, high-calorie, reliable sources of carbohydrates. Pasta is very affordable. It will be healthier to cook them with plenty of vegetables, which will provide the right amount of vitamins and minerals.

6. Dried fruits

Dried fruits are very rich in fiber. In addition, dried fruits are champions in the content of vitamins and microelements necessary for general health and strengthening of muscle tissue. Being very high in calories, dried fruits will provide the very excess energy needed to increase body weight. And also dried fruits contribute to the removal of excess body fat. Dried fruits can be eaten throughout the day, but remember to drink plenty of fluids to stay hydrated. Whole, unprocessed dried fruits are what you need to eat to gain weight. Purchased tapered bananas do not apply to healthy dried fruits because they are full of bad fat.

7. Beef

Beef is high in protein. The amino acids contained in the protein are the material for building muscle tissue. In addition, calories from protein provide 15 to 20 percent of the body's energy needs. Beef is a source of iron and zinc, which play an important role in muscle building. Cow meat contains creatine, which provides iron absorption. Lean beef is great for building muscle mass.

8. Smoothies

Smoothies are a great option to increase your calorie intake without adding too much solid food to your diet. Smoothies can be made by combining various options bananas, cashews, butter, mango, soy and coconut milk, honey, strawberries, yogurt. For a 400 calorie snack, all you need is fresh fruit, nut butter, cow's milk and yogurt.

9. Butter

This fragrant, tender and delicious milk product contains saturated, monounsaturated and polyunsaturated fatty acids. The oil is a source of vitamins A, B12, E, K2, and D, minerals such as calcium, phosphorus, and potassium, and omega-3 and omega-6 fatty acids. Butter has about 100 calories per tablespoon, which will definitely help. get better. But remember that excessive consumption of oil can adversely affect health, so it is not recommended to consume more than two tablespoons of this product per day. When the goal of weight gain is reached, you should reduce your oil intake to one tablespoon or even use the product every other day.

10. Bananas

Banana is one of the most useful and nutritious fruits given to us by nature. It is rich in carbohydrates, fats, Omega-3 and Omega-6 fatty acids, calcium, potassium, phosphorus, vitamins A and C, folate, fiber, natural sugar and protein. One banana contains about 90 calories on average. Two bananas a day will be enough for people who want to get better or just maintain their health.

11. Cheese

Cheese is a high calorie fermented milk product. There are about three hundred varieties of cheeses that differ in taste from each other, and are also able to transform the taste of other dishes. It is a good source of calcium, phosphorus, potassium, magnesium, vitamins A and D, folic acid, choline, fats and fatty acids such as Omega-3 and Omega-6. On average, 100 grams of cheese contains about 400 calories. Include cheese in your diet in order to gain weight and strengthen the bones of the skeleton.

12. Legumes (lentils, peas, beans, soybeans)

Beans are rich in protein, which is essential for building muscle. Beans are also a valuable source of vitamins, minerals, omega-3 and omega-6 fatty acids. There are 116 calories per 100 grams of product in lentils, 333 calories in beans, 364 calories in peas and 446 calories in soybeans.

13. Eggs

Eggs are very nutritious. It is a good source of protein, fat, vitamins A, D, folic acid, and choline, as well as minerals such as calcium, selenium, phosphorus, and potassium. One boiled egg contains 75 calories. In order to gain a healthy weight without excess fat, it is better to consume one hard-boiled or soft-boiled egg. Eggs should not be abused, they contain a lot of cholesterol. Two eggs per day is the maximum, after gaining mass, reduce consumption to one egg per day.

14. Fish

Fish is rich in proteins, omega-3 and omega-6 fatty acids, minerals such as potassium, phosphorus, magnesium and calcium. Fatty fish, which contain omega-3 fatty acids, lowers the level of "bad" cholesterol. The calorie content of this product is on average 200 calories per 100g of weight. Eating fish contributes to the formation of muscle mass due to the large amount of protein. To the list useful varieties that help gain weight include salmon, tuna, mackerel, sardinella, anchovy, trout, sardine. The fish is best baked or grilled. If you really want fried fish, you can cook it, but do not overcook it.

15. Dark chocolate

Dark chocolate is a good source of fat, protein, magnesium, manganese, phosphorus, potassium, calcium, copper, and iron, as well as vitamins A and K. It is a good substitute for milk chocolate, as dark chocolate helps maintain normal blood pressure, protects against cardiovascular diseases.

16. Granola

Granola is a mixture of baked oatmeal, puffed rice, nuts, honey and brown sugar. One hundred grams of the product contains 471 calories. Granola is rich in carbohydrates, fats, proteins, calcium, magnesium, potassium, phosphorus, folic acid, vitamins E, K and A. A serving of granola is a great option for breakfast. You can eat granola as a dessert or as a snack between main meals.

17. Peanut butter

Delicious, high-calorie pasta is a good source of carbohydrates, fats, proteins, omega-3 and omega-6 fatty acids. Contains many minerals such as calcium, potassium, phosphorus, magnesium, iron and copper, as well as vitamins such as vitamin E, niacin, folate and choline. Suitable to replace regular butter. One hundred grams of peanut butter contains 588 calories. The use of pasta will help gain weight and is the prevention of colorectal cancer.

18. Fruit juices

Fruits are rich in vitamins, minerals and natural sugars. Fruits such as grapes, mangoes, strawberries, peaches and pomegranates contain a lot of juice, which, if consumed, will help in gaining a healthy weight.

19. Whole/Soy/Almond Milk

Whole milk is good for those who want to put on weight. It is rich in fats, carbohydrates, proteins, natural sugars, potassium, phosphorus and magnesium, as well as vitamins A, D, contains folate and choline. One cup of undiluted milk contains 103 calories.

If you are lactose intolerant, you can consume soy milk, which has the same nutritional value as cow's milk. Almond milk is another useful product replacing regular milk. It has slightly fewer calories and is rich in protein, calcium, vitamins A and D. Milk is very beneficial for increasing muscle and bone mass.

20. Whole grain bread

Whole grain bread is much healthier than bread from white flour. Energy value a slice of whole grain bread is 130 calories. Such bread is rich in folate and choline, calcium, magnesium, potassium and phosphorus. It is a good source of healthy fats, carbohydrates, proteins, and fiber. Whole grain bread is often used as part of a weight loss diet, but it can also be used for weight gain if consumed in fairly large amounts. You can cook sandwiches with whole grain bread, this will give you the opportunity to noticeably get better within a few weeks.

21. Cornbread

Cornbread is good for weight gain. This product has a high glycemic index(1 slice of cornbread has a glycemic index of 110) and is a good source of fat, protein, vitamin A, calcium, phosphorus, potassium, magnesium, and iron. This is a healthy high-calorie product: 100 grams of bread contains about 300 calories.

22. White meat

Chicken and turkey are considered white meat. For weight loss, skinless chicken breasts are often recommended, they are low in calories. But if your goal is to gain weight, then you can eat chicken with the skin once a week. Chicken and turkey are good sources of protein, vitamins like choline, vitamin A and niacin, and minerals like phosphorus, potassium, calcium, magnesium and selenium. One hundred grams of chicken contains 239 calories, and 100 grams of turkey contains 104 calories. They cook white meat on the grill, bake, fry or cook soups on it.

23. Shrimp

Shrimp are a good source of protein, fat, vitamin A, choline, omega-3 fatty acids, potassium, phosphorus, calcium, and magnesium. One hundred grams of shrimp contains 99 calories. The best way cook shrimp - fry them in a shallow dish with vegetables on butter. Do not eat shrimp too often, they are rich in cholesterol.

24. Oatmeal

oatmeal or cereals- This is the perfect breakfast for those who want to lose weight. But oatmeal can also contribute to weight gain, as it is high in carbohydrates, fats, proteins, minerals, and vitamins. There are 68 calories in 100 grams of oatmeal. It is best to eat oatmeal with whole milk and dried fruits.

25. Whole yogurt

Whole yogurt is a great weight gainer. It is rich in fats, carbohydrates, proteins, omega-3 and omega-6 fatty acids, vitamin A, folate, calcium, magnesium, phosphorus and potassium. A glass of whole yogurt will enrich the body by 149 calories. Whole fat yogurt will help you gain muscle mass and strengthen bones. Drink yogurt after dinner. You can also eat flavored yogurts, the sugar they contain will add calories to your diet.

26. Vegetable oil

Vegetable oils such as olive, soy, palm and peanut oils are good sources of fats and fatty acids. These oils do not contain harmful trans fats and are suitable for healthy weight gain. One tablespoon of olive or peanut butter contains 119 calories. A tablespoon of soybean oil has 102 calories, while palm oil has 120 calories. Oils can be used for dressing salads, they are fried and baked.

27. Mayonnaise

This yummy is perfect for underweight girls. Mayonnaise is rich in fats, carbohydrates, proteins, vitamins K, E, Omega-3 and Omega-6 fatty acids, potassium. Usually homemade mayonnaise cooked from eggs, but there is also a vegetarian one. One tablespoon of mayonnaise contains 94 calories. You can dip food in it, spread it on bread or season salads. Missing kilograms will be gained very quickly.

28. Ice cream

Good news for ice cream lovers! This dairy product contains enough fat, carbohydrates, calcium, potassium, phosphorus and vitamin A. A serving of ice cream contains 207 calories. Various fillers and additives make it even tastier and more nutritious. This contributes to rapid weight gain with regular use. However, eating ice cream too often is also not worth it. The use of cold foods is undesirable for sinusitis, coughs and colds.

29. Salad dressing

For salad dressing, you can use mayonnaise with vegetable oil - the most high-calorie foods for weight gain, which contain a large amount of fat, carbohydrates, minerals and vitamins. After adding the dressing, the salad can be garnished with grated cheese.

30. Wheat germ

Wheat germ can help build body mass as it is rich in fat, carbohydrates, fiber, protein, iron, magnesium, and vitamins C and B6. One hundred grams of germs contain 385 calories. It is best to use wheat germ as a decoration for desserts, along with oatmeal or granola.

B. Dietary Supplements for Weight Gain

Nutritional supplements also play an important role in weight gain. However, these supplements will not work on their own. They must be combined with high-calorie and nutritious foods and with sports. Below are the best supplements that are used for weight gain:

31. Protein powder (protein)

Proteins are the building blocks for muscle tissue. In order for the scale to show an increase of half a kilo, you need to consume 1 gram of the supplement daily. High quality protein powder provides weight gain by providing the building blocks for our body.

32. Creatine

This is another weight gain supplement that conditions the production of adenosine triphosphate during intense physical activity. Responsible for muscle contraction, creatine plays an important role in ensuring high rates of muscle growth.

33. Leucine

In fact, it is an amino acid that contributes to the restoration of muscle tissue. Leucine can be found in many BCAA supplements. This supplement should be considered for weight gain at a faster rate.

34. Waxy Maize

Another nutritional supplement that promotes rapid absorption of carbohydrates, raises insulin levels and promotes glycogen saturation. This supplement digests quickly and helps transport proteins and amino acids to muscle tissue. One of the advantages of such a sports nutrition is its easy absorption by the digestive system. If you feel nauseous after a hard workout, waxy corn can be mixed and consumed with any smoothie.

All of the foods and diets listed above will help you gain weight, but you should check with your doctor first to find out how many pounds you need to put on. If you are a man or woman with a naturally thin ectomorph body type, be sure to follow the diet plan suggested by your doctor or nutritionist. Excess consumption of proteins, fats and carbohydrates can eventually lead to obesity, which is fraught with complications for the cardiovascular system.

Share your stories if you know how to eat to gain the missing weight. Also, if you want to add to our list of products for weight gain and food additives leave your comment below.