In today's world, obesity has become an epidemic, so plenty of techniques designed for weight loss.But there is the opposite problem with the weight of people - low body weight.She worries lean men, women and even teenagers.Skinny people are looking for an answer to the question of how to gain weight.At first glance, the answer is obvious - it is necessary to eat more.But not all so simple.Sometimes to gain weight in the right places of the body harder than losing weight.There are special principles of nutrition and physical activity, allowing to adjust the shape and gain the necessary weight.
How quickly gain weight girl?All the girls
sensitive about their appearance, so eager to bring it to perfection.Chubby beauties are making a lot of effort to lose weight, jealous of skinny.And those, in turn, are dreaming to get better, to see the delicious roundness of the figure.What will help skinny girls get better?If your doctor has confirmed that thinness is not associated with a serious illness, a num
thin people often complain about the lack of desire to eat lunch or breakfast.In this case you should try to strengthen the appetite using natural food hunger stimulants - spices, herbs.Add to the dish basil, garlic, parsley, ginger and other spices to improve the taste.Increase appetite helping acidic foods: a slice of lemon, sour fruit drinks.Do not forget that the beautifully decorated dishes, as well as aesthetically decorated table cause the desire to eat.
mode and calorie diet
How to gain weight a woman or a girl?High-calorie diet - the perfect food for a rapid increase in body weight.To gain weight need to eat 5-6 times a day.Daily calorie intake needed to increase by 500 calories for weight gain.To determine individual daily requirement of calories, use the table below.Then, to the value of the daily norm of calories add 500. The result - your daily norm of calories you want to consume for rapid weight gain
eat food need not less than 1 time in 3hours.Gradually increase their portion of food, eat it with a large plate.Also try to have a little bit faster, to the feeling of saturation has not had time to come, as long as you do not eat the whole portion of food.Diet for weight gain should include:
- fats.The diet includes a lot of healthy fats.They may be of vegetable, animal origin.Sources of healthy fats: Vegetable oils, nuts, fish oil, red meat, dairy products, eggs, seafood.
- proteins.For high-quality weight gain just you need to eat protein products.This will provide the building blocks of muscles and not allow deposited fat in unwanted areas of the body.Large amounts of protein containing meat, fish, eggs, nuts.
- Carbohydrates.In Emphasize foods high in carbohydrates.Kashi, oatmeal, mushrooms, potatoes, pasta, bread - a source of carbohydrates.
between meals snack to avoid hunger.For this purpose, the following products are suitable nuts, banana, apple, bread.It is also helpful for weight gain have sunflower seeds.They contain vitamin E, which is essential for muscle growth.Before going to bed it is allowed to consume vegetables, protein foods, but it is not necessary to overeat at night.At a set of body weight metabolism running in a special mode.The water flow required for proper metabolic processes, so it is necessary to drink per day for at least 2 liters.
If your goal is to make your body beautiful, the right to recover, need daily exercise.Special exercises will stimulate the growth of muscle mass, which will be rounded body shape and fit.This process will be provided that the amount of energy received by the diet than calories.
The complex exercises to increase weight include:
- tilts and squats with a load;
- exercises with dumbbells;
- rise on your toes.
Sleep and rest
For rapid weight gain need a full night's rest.Go to bed not too late to get a good night's sleep.Sleep duration is not less than 9.8 hours.This will allow the body to build up strength and get rid of nervous tension, which negatively affects the process of weight gain.Also well-rested person is a wonderful mood, which has a positive effect on the appearance of a healthy appetite.
How can I build muscle man
Men with pumped muscles are admired not only for women, but also among the representatives of the stronger sex with a less-developed muscles.Especially young people are eager to build muscle.How to gain weight man?There are 3 rules to increase the weight: a special meal, gradually increasing exercise, proper sleep and rest.
balanced food intake
balanced diet consisting of protein and carbohydrates, it is necessary for gaining lean muscle.Eating protein provides the body with the building materials to build muscle and carbohydrates supply its energy to this process.Proteins are allowed to include in the diet of vegetable, animal origin.Foods high in protein - seafood, meat, dairy products and beans.To supply the body carbohydrate man should eat semolina and buckwheat, pasta, fruit, vegetables and bread.
The protein content in the diet should be 30-35%, fat - 10-20%, carbohydrates - 50-60%.Sweets and other high-calorie, but harmful foods, try to eat less.Drink beverages high in calories.For example, in the morning, drink natural fruit juice or smoothies and afternoon drink goat's milk (1-2 cups), protein shakes, homemade Creatine.
Regular exercise 2-3 times per day for 1 hour to help build muscle.The main thing - to choose the correct exercises to practice.At home, the well will help to increase the body weight following exercises:
- Hand and press: pushups (4 sets of 20 times), bench stand / sit (2 to 10 times), curling, as well as upgrades to the bar (320 times).
- For legs: Squat, bending forward with the load, rises on his toes.Exercises are performed in 3 sets of 20 times.
- for back and arms: pulling, bending with dumbbells hands dilution of dumbbells in hand.Exercises are done in 3 sets of 15 times.
How to recover thin one teenager at home?
In adolescence, children are too sensitive to their appearance.Poor appetite, fast growth, high mobility of teenage stress - causes thinness boys, girls.Sometimes excessive thinness becomes the cause of the child's various complexes.This alarming parents, so they are trying to help the child recover.But in most cases, this problem goes away with a puberty.
How quickly gain weight lean teenager?Parents can arrange for baby-calorie, but 5-6 balanced meals a day.The basis of the menu should be protein and carbohydrates.This means that it is necessary to include in the diet of the child healthy foods: meat, fruit, vegetables, pasta, seafood, bread.Breakfast and dinner will be full, and dinner - composed of the 1st and 2nd, and as snacks - sandwiches with cheese, fruit, cottage cheese.Example for the lunch menu: chicken soup, potatoes and meat or pasta, salads.The teenager should drink 2 liters of fluid per day.
also recommended during the day to drink the cocoa, tea, hot chocolate, berry fruit drinks, fresh juices.Good help quickly increase the weight of consumption milkshake, consisting of 1 liter of milk, ½ cup dry milk.These ingredients have to whip in a blender.The cocktail can be put cream and Nesquik.Be sure the transition to high-calorie food in parallel we must begin to engage in sports, so as not to disfigure their bodies shapeless body fat.
young guy can quickly gain weight, if it is to make regular set of special exercises.Sport, moderate exercise to build muscle, will not only increase the volume of the body, but also to form beautiful sports figure.The girl is beautiful to gain weight to help fitness and some strength exercises.For home practice perform the following exercises:
- squats with dumbbells;
Video: exercise program for a set of muscle in the shortest time
How quickly gain weight by using classes in the gym.Tips from people to increase their muscle mass will help you get rid of thinness, make your body muscular, beautiful.Three athletes will talk about simple and effective exercises to increase muscle mass.Follow the instructions on the video, then after 8 weeks of training will be visible.