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What you need to do to gain weight quickly. Food should be varied

For girls suffering from excessive thinness, to figure out how to gain weight without negative consequences for the body at home, it is necessary to study the principles and rules of weight gain.

Human body can gain weight by increasing the amount of food consumed, but sudden changes in body shape are usually not sustainable.

The key to healthy weight gain is choosing nutrient-dense foods. Consuming high-calorie foods such as soft drinks, candy, and chips is not a successful way to build muscle, strengthen bones, or repair tissue after surgery.

To gain weight wisely, you need the nutritional strength of all food groups:

Sleep for harmonious weight gain should be at least 7–8 hours, but also nap should not be forgotten either.

To get better in a short period of time, you need to follow the right diet and change your lifestyle.

How to adjust your lifestyle

Emotional state. Weight loss in thin girls directly depends on psychotherapy emotional state. Constant stress Bad mood do not contribute to weight gain. For weight gain to be permanent, you need more positive emotions. Against the background of a positive emotional state, the body will rebuild itself much faster and begin to gain physical mass.

Abuse bad habits . When fighting for every kilogram, the damage caused bad habits, are very often underestimated. These habits lead to a constant feeling of stress and thereby speed up the metabolism. Quitting smoking will speed up the gain of the desired kilograms.

Physical activity accompanied by physiologically unjustified energy expenditure. Aerobics, dancing and other types of aerobic exercise do not affect growth muscle mass. This means that a person spends large number energy and loses even more weight.

Therefore, it is worth abandoning this kind of physical activity and giving preference to those sports that help increase muscle mass (fitness, swimming).

Target. Self-confidence and positive attitude– a significant share of success in the fight against thinness. It is impossible to achieve results without believing in yourself. You won’t be able to find a healthy, beautiful body in a couple of weeks, but everyone positive result will bring a feeling of joy and promote the desire to further work on oneself.

How to quickly gain 5 kg for a skinny girl

A girl can quickly gain 5 kg of weight at home if she follows simple formula– sport plus diet. The diet should be high in calories, but since refined food is empty, i.e. there's not much in it useful substances, it should be excluded.
You can only decide on the type of products that provide maximum weight gain individually.

But the menu must certainly meet the following requirements:

To gain weight, you need to eat at least 3 times a day and don’t forget about snacks.

Strength exercises will speed up weight gain and improve your figure. To make sure that excess calories go into muscles and not just into fat cells, you need to visit the gym 2-4 times a week.

When and how to eat

Stable weight gain without reviewing the diet and further correction is not possible. Weight gain occurs with excess nutrients in the body. However, if nutrition is uncontrolled, fat folds will begin to appear on the body, which will significantly spoil the figure. To avoid this, you need to watch your diet and do strength exercises.

How to gain weight for a girl at home - stick to a diet based on energy-intensive foods. These are foods that contain a lot of calories compared to their weight. You should eat at least 4 times a day, and portion sizes are also increased. If there are not enough calories, you will not be able to gain weight in a short time.

Snacking at night will help you gain weight, but don't overload your stomach. At night it is advisable to eat dairy products with high percentage fat content Protein intake is required to increase muscle mass, not just fat. Carbohydrate-containing foods should be included in the first half of the day menu.

What to eat: foods

Nutritionists advise how to gain weight for a girl at home. They recommend eating foods high in calories.

Here are some high-energy foods that are suitable for weight gain:

It's best to eat plenty of protein, fat, and carbohydrates at every meal.

Sample menu for the week

Correct and balanced menu will not only allow you to gain weight as soon as possible, but also to save it. This type of diet for girls will be a good reason to forget about all prohibitions and pamper yourself with high-calorie foods.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

The main thing in weight gain is diet and food.

What to consider when creating a menu

The most important thing when creating a menu for quick weight gain is that all dishes should be high-calorie and contain vitamins and amino acids. The weight of portions is increased by 2.5 times. Snacks before bed are also encouraged by nutritionists, and dairy and meat products should be of the highest fat content.

This calorie table will help you create a menu that will make it easy for a girl to gain weight at home.

The problem is that people on a diet with a monotonous menu are much more likely to experience nervous tension, loss of strength. Therefore, the menu for increasing body weight should be diversified with various variations of dishes, using spices, sauces and seasonings. The tastier the food, the easier it is to eat large quantities of it.

How to gain weight with a fast metabolism

Sticking to simple rules, you can already notice a positive result in a short period of time.

Rules for gaining weight with gastritis

Gastrointestinal diseases complicate the task of gaining weight, but following simple rules for gaining weight during gastritis will make this task easier:

Sports supplements for fast weight gain

Weight gain supplements provide the body with calories that will help create a positive energy balance. If you have weight problems, an extra 1,000 calories a day will help you gain weight quickly. However, choosing a truly high-quality and suitable drug is difficult.

Amino acids

Amino acids are involved in the construction of muscle mass in the human body. Most of the amino acid human body generates independently, but there are those that cannot be synthesized in the body. They promote rapid weight gain and have general strengthening effect.

Protein

Synthesized proteins (proteins) accelerate the growth of muscle mass, while reducing the amount of fat deposits. The more amino acids are included in the protein chain, the faster and better the kilograms are gained.

Gainer

The gainer contains, in addition to protein compounds, carbohydrate-containing components for faster weight gain. This excellent remedy for people who have difficulty gaining weight. Gainer, unlike protein, promotes overall mass growth, not just muscle tissue.

IN sports supplements manufacturers also include vitamin and mineral complexes to improve general action product.

Weight gain pills - which ones to take

Weight gain pills are divided into two groups. The first group includes drugs that contain protein compounds, proteins and various vitamin complexes. This type medications can be purchased at a pharmacy without a prescription.

Drugs of the first group:

Second group medicines is a mixture of hormones that help increase appetite and maintain body weight. Appointed only in extreme cases, when the total mass is at critical level. Self-administration of hormone-containing medications can cause severe side effects.

Drugs of the second group:

Dexamitazone. In addition to gaining muscle mass, this drug has an anti-inflammatory effect, but has a large amount side effects.
Diabetes. Increases the body's secretion of insulin. If you follow all your doctor's instructions, this drug will help you gain weight and also reduce the risk of developing unwanted effects from accelerated weight gain.
Duphaston. Provokes rapid weight gain.

Folk remedies for weight gain

To increase body weight, girls can use recipes at home traditional medicine, such as:

Exercises for gaining weight

Gym training should be based on complex exercises that involve several muscle groups at the same time. These exercises are suitable for rapid weight gain in women. Muscle is denser than fat, and by pumping it up, you can gain weight faster.

Barbell Squats. The barbell squat is one of the best exercises for training your muscles. To perform this exercise you need to lift the weight, back side shoulders holding the barbell with your hands.
If necessary, use a gasket for convenience. You need to squat slowly. Having reached the point when the buttocks are parallel to the knees, they return to their original position. Squats will help increase muscle mass in your lower limbs.

Barbell press. This exercise will help you gain weight in your chest area. By lifting weights while lying down, you can not only increase your weight, but also correct pectoral muscles.

Deadlift. The right decision for weight gain, as well as for the prevention of spinal diseases. This exercise can be combined with pull-ups on the horizontal bar. After a month of hard training, the result is noticeable.

Ab exercises. Similar view It is better to do exercises in the first half of the day. By raising your limbs from a lying position, you can get rid of fat folds, replacing them with elastic muscles in the abdominal area.

You can increase body weight either by increasing muscle mass or by increasing the amount of adipose tissue. Thin girls should stick to the golden mean at home. Here is a rule that will help you gain weight quickly.

Video on how to gain weight

How to gain weight:

How to gain weight and gain weight quickly:

Surprisingly, there are a huge number of women in the world whose cherished dream is to get better! Many girls strive to weigh less, because they believe that if you are thin, then you must be attractive and desirable. But that's not true. Thinness can conceal insidious, and quite sad consequences for health. Sometimes they are even more dangerous than excess fat deposits, so today we will find out how to gain weight for a girl.

Nowadays, women want to lose weight more than gain weight. There are many articles on the Internet about how to lose hated kilograms in 10 days and the like, but there is extremely little information on how to gain these kilograms.

And people suffering from excessive thinness do not know what actions to take. Banal cramming everything into yourself does not lead to desired result. It only harms the body and disrupts stable work endocrine system. Just like when losing weight, in order to gain weight and get a beautiful figure you need to combine proper nutrition with physical exercise. In our article you will find useful tips how to gain weight without harming your health.

However, first of all, it is necessary to find out the reason for severe thinness. Maybe you have a super fast metabolism? Genetics? How's your appetite? Have you been checked by a gastroenterologist? Be sure to consult with a qualified physician to rule out diseases digestive system. If everything is in order with your health, then you can safely start giving advice on how to gain weight, what to eat to gain weight and what else will help increase body weight.

How to gain weight correctly?

To find out how a girl can gain weight, that is, which methods and ways to increase weight are right for you, you need to determine your desired weight. Calculate your BMI (taking into account your age, actual weight and height). In this article we will look for options not just on how to gain weight, but on how to increase muscle mass. So that the body is toned and attractive, and not flabby with hanging skin.

What to eat to gain weight?

Now we will talk about proper nutrition, which will help us get better and not harm our health, and we will analyze in detail what we need to eat to gain weight.

1. More calories

A prerequisite for weight gain is consumption more calories than we burn in a day. And the first thing you need to do is increase your calorie intake. The daily norm of a young girl is 1500 calories, on average. To achieve the result, add another 500 calories, because if we consume the same number of calories that we burn, our body weight will remain the same. Just keep in mind that the food should be healthy and wholesome.

You shouldn't feel bloated like a balloon. Just like a dieter cuts his daily ration for 500 calories, you add these 500 calories to yourself. With this approach, gaining 1-1.5 kg becomes realistic. Please note that extra calories do not mean heavy, fried foods.

You should know what foods are considered healthy and best for you in your fight to lose the pounds. Healthy protein contains salmon, tuna, chicken, legumes, and eggs. The highest amount of carbohydrates is in pasta, whole grain bread, fruit juices, dried fruits, oats, brown rice, bananas, nuts, starchy vegetables (potatoes, carrots, pumpkin, sweet potatoes).

2. Consume healthy fats

Products containing healthy fats, are simply irreplaceable and should be included in the weight gain diet for girls. Therefore, it is recommended to eat plenty of peanut and olive oils, cheese, seeds, nuts and avocados. Great option snack - a sandwich with peanut butter, or nut mixture with avocado. Always dress your salads sufficient quantity olive oil.

Not all fats are healthy. Worth avoiding saturated fats, although they increase body weight, they cause a certain food addiction. These are French fries, burgers, cheesecakes, onion rings, chocolate, sweets, baked goods, chips, French toast, cream. It happens that it is difficult for a person to change his eating behavior, especially if he has always had a poor appetite. In this case, you need to act carefully, gradually adding new foods to your diet.

3. Increase your portion size

Of course, you must increase your regular portion to gain weight. Just take a larger plate and then the amount of food won't look so daunting. Let's say you always eat 2 for breakfast chicken eggs. From now on you will eat 3 chicken eggs! It's simple! If you are used to cereal, add a banana and one boiled egg. It is quite difficult to change established traditions and habits, but it is possible. The Big Plate Method is very effective in tricking your brain into thinking you're eating less food than you actually are.

When making a sandwich, always add an extra piece of cheese to make the snack more nutritious. Or add cheese to omelettes or scrambled eggs.
If you are used to small portions, increase the amount gradually. Start adding 1 additional spoon for each meal. For example, for dinner you have mashed potatoes, pasta or rice. Place your regular portion and add 1 more spoon.
Always season vegetable salads with butter or olive oil, cheese, spreads and sauces.

Advice: If you find it difficult to choose food to gain weight, be sure to consult a nutritionist to create the right diet for weight gain. extra weight, and a menu that suits you.

4. Eat more often

To gain weight, a girl needs to increase the number of her meals. Instead of the usual breakfast-lunch-dinner, add a second breakfast and an afternoon snack. It is very important not to skip meal times. By the way, most nutritionists agree that it is much better to eat 6 times a day in small portions, than 3 times, but with huge quantities of food. So you can gain weight and not walk with full belly. If this is realistic for you, it will be great to eat 6 times a day! This, without any doubt, will make you gain weight in the shortest possible time, without bloating and other troubles.

5. Drink calories

We found out that in order to get better you need to increase the amount of calories in your food, but sometimes eating really gets boring. Have you tried smoothies? These protein-fruit cocktails are very tasty and no less high in calories. Take your favorite fruits, such as mangoes or bananas, add milk, yogurt or honey, and blend in a blender. This will be a great alternative to tea or coffee, which contain 0 calories. If you cannot live without coffee, then get into the habit of adding milk to it - this will make it at least a little more nutritious. It is also very healthy and effective to drink freshly squeezed fruit juices.

If you still haven’t figured out how to gain weight, then you just need to eat in order to grow, and for this you need to analyze your diet. We will help you figure out what to eat and when.

Have snacks between meals as often as possible. Snacks can even have more calories than lunch or dinner. On the way to study, you can eat a banana - it won’t take time, and it will add calories. While watching your favorite TV show, nibble on nuts, and crackers or salted peanuts will perfectly refresh you while dinner is being prepared.

Sample menu for weight gain

To gain weight quickly, you must consume significantly more calories than you expend. For this, we have prepared a special menu for increasing the weight of girls who still cannot see the movement of the needle on the scales. We have selected for you in one menu what you need to eat to gain weight, but you can change your diet based on your preferences and capabilities.

Breakfast

Scrambled eggs of 2 eggs with cheese and chicken (1/2 chicken breast)
1 glass of milk

Morning snack

Fruit smoothie (banana, mango)
22 cashews

Dinner

Chicken and cheese sandwich

Afternoon snack

Protein bar or handful of roasted almonds or peanuts

Dinner

A bowl of mashed potatoes
2 plates of vegetable salad with dressing

Dessert

Yogurt with frozen berries

Pay attention! If you would like to start your appointment food additives or vitamins, be sure to consult your doctor!

7. Food should be tasty

People who are underweight often complain about the taste of food, are often picky and have poor appetite. If this sounds like you, diversify your menu and make your food delicious! For example, when making a sandwich, add a little mayonnaise and add a slice of cheese. A banal sandwich will acquire a richer taste. If you have regular spaghetti for lunch, then sprinkle it with grated cheese and you will have an incredibly tasty and nutritious dish. A little red meat - and your lasagna or curry will become more calorie, and taste qualities will only improve.

8. Don't forget about exercise for muscle growth

If you think that as you gain weight you can relax and forget about training, you are deeply mistaken. If, on the contrary, it is thanks to regular training that you cannot increase your body weight, then be sure to reduce the intensity and frequency of the exercise. But you shouldn’t give up physical activity completely, since movement is life, as everyone knows.

As a rule, aerobic exercise, such as running, dancing, kickboxing and others, are designed for active weight loss. Therefore, in order to gain body weight, you should perform anaerobic (strength) exercises that involve all muscle groups. Bodybuilders use such strength training to build muscle, and therefore body mass. Strength exercises – great way combine business with pleasure: it’s good for your health and you gain weight.

Anaerobic exercise will increase your appetite, and will not only add pounds, but will also make your body beautiful and sculpted. Remember, the more muscle development, the better the metabolism. This means that the body will require more food.

Perform complex exercises with an emphasis on large muscles, thus, body weight will be gained faster. You should not focus on isolated exercises; it is more advisable to put stress on several muscle groups at once. Take breaks between workouts, do not overexert yourself. But there is no need to relax too much.

Mass gain exercises for girls

Basic exercises for developing the inner thigh:

Squats without weight
Squats with a wider stance
Performing leg tucks in the simulator

The best exercises for developing the back of the thighs and buttocks:

Deadlift. Performed on straight legs
Bend forward with a load

Calf exercises:

Standing calf raises. You can perform the exercise while sitting, but to do this, add additional weight
Single leg calf raise

Exercises to develop triceps:

Push-ups. The position of the hands should be narrow. If it is impossible to perform this exercise, you can rest your knees on the floor.
Barbell or dumbbell overhead press

The most effective exercises to increase muscles - these are squats, deadlifts, bench presses and pull-ups on the bar. You will achieve excellent results, but only if you follow the training regimen. In addition, you should gradually increase the load. When you feel that it is already easy for you, that your body is accustomed to this weight, then take heavier weights.

Training program for weight gain

Training scheme:

Warm-up
Several warm-up sets with light weights
3 approaches with working weights

How many times a week should you exercise to gain weight? - 3 strength training sessions per week will be enough to gain weight.

Training program for weight gain for a thin girl:

Monday (CHEST-BACK + TRICEPS)

Deadlift – 3×10
Incline Barbell or Dumbbell Press – 4×10
Vertical pull-down to chest – 4×12
Close grip barbell press – 3×8

Tuesday - rest

Wednesday (LEGS + BUTTOCKS (BUTT))

Squats with a barbell on the shoulders - 3×8
Leg press in the simulator - 4×10
Lunges with a barbell in the Smith machine - 3x10
Lying leg curls – 4×10
Calf raises while standing in the machine – 4×15

Thursday - rest

Friday (ARMS-SHOULDERS)

Barbell curl - 3×8
Close grip barbell press – 3×10
Seated dumbbell press – 3×10
Barbell row to the chin - 3×8

Saturday-Sunday - rest

Yoga is a great way to increase body weight if stress, slow metabolism, and low endurance are at the root of your problems. It will help change your life for the better, restore your inner peace of mind, and, as a result, you will definitely get better!

Sarvangasana helps normalize your weight depending on your age and height. This asana has a lot of undeniable advantages. Please note the illustration: weight own body is transferred to the shoulders.

Pavanamuktasana is an excellent remedy for various diseases of the digestive system, and also helps increase appetite. Another name for this asana is wind release pose. It relieves tension in the lower back, relaxes the vertebrae and gives a wonderful massage effect to the internal organs of the abdominal cavity.

Vajrasana acts as strength exercise. This pose works several muscle groups at once, making your body unusually strong and resilient. The asana is also recommended for people suffering from high blood pressure. Vajrasana perfectly strengthens the spine, and is also famous for promoting longevity.

Pranayama is a breathing exercise that helps your body function better from the inside, thereby making you more energetic, calm and focused. By practicing this daily you will make progress in achieving healthy mind and bodies.

Dead Pose, or Savasana, relaxes the whole body and brain, relieves stress and negative emotions. Usually this asana is performed at the end of the class. It significantly reduces blood pressure, relieves insomnia.

10. Keep a food diary

If you want to gain weight, you simply need to keep a food diary. This way you can control your meals, find out your eating preferences, and also keep statistics of your weight. At the end of each week, take stock by writing down your results. This will be a great motivation for you and will make you not give up and go towards your goal.

11. Eliminate stress

Losing or gaining weight has always been and remains a stressful situation for every person. This is why stress often becomes the main obstacle on your path to losing weight, or, as in our case, gaining weight. After all, along with the kilograms, it leaves our body. life force, good spirits, good health. First of all, it is necessary to exclude all factors causing the condition stress. Start taking relaxing baths every evening. Or turn on your favorite music and dance until you drop. Meditation, yoga, breathing exercises- all these methods are known as best antidepressants. Also try to spend more time on fresh air, reading your favorite books or just walking in the park. A good way to maintain a zest for life is to have a creative hobby, such as embroidery or scrapbooking. Pets also bring positive emotions into our lives.

12. Healthy sleep

To achieve your goal, complete healthy sleep. It has long been known that sleep is the key to your wellness and good health. A person needs 8 hours of continuous sleep to be fit and enjoy life. Remember that your body needs good rest to function normally.

If you do strength training, your muscles recover much better during sleep.

13. Motivate yourself

Adding a couple of kilograms of muscle to your body is no joke. Believe me, it is much more difficult than losing weight. However, to achieve results, you need to encourage yourself, maintain faith in yourself, and then everything will work out for you! But you shouldn’t expect that you will gain weight quickly either. Otherwise, disappointment is inevitable, and, as a result, loss of motivation. You should not set a goal to gain more than 4 kg per month. Intensive weight gain is harmful to health, do not rush into this matter. Say to yourself that each organism is unique, that you have your own methods and techniques. Good way To motivate yourself is to read other people's success stories more often, look at before/after photos. Also great idea will register on a thematic forum and find like-minded people there. Knowing that you are not alone in your problem is very supportive and gives you strength to move forward, despite all the failures. In addition, the team spirit of competition is an excellent motivation for self-improvement.

14. Stay healthy

The most important thing to remember is to stay healthy. Health should come first. For some reason, many people think that if you need to gain weight, then the fatter and more harmful food, the better. This is a completely erroneous opinion! Your diet should be balanced and the food should be healthy. Don't forget about training. Plan your day so that all necessary meals are harmoniously combined with physical activity.

Of course, by eating fatty foods or fast food, you will eventually gain weight (this is inevitable), but you will also cause significant harm to your health. This is, first of all, cholesterol, which is a slow but sure killer of health. Secondly, there is the sugar content in food. This is especially dangerous for people suffering from diabetes. Overeating is also very harmful, so you should not fill your stomach to the point of nausea and vomiting. This method can cause irreparable harm to your health, disrupting your metabolism, as well as the functioning of the pancreas and other internal organs. After all, our goal is to gain weight without causing damage to our body, and not just to become fat. These are completely different things. By the way, surely among the readers there are smokers or lovers of enjoying a glass or two of delicious wine? So, smoking and alcohol interfere with the growth of muscle mass, so you should limit yourself (or completely eliminate!) in bad habits.

A person's weight affects more than just attractiveness external image, but also an indicator of health in general. Usually we are talking about the fight against extra pounds. In fact, there is also the problem of underweight. At first glance, a thin person looks slim and attractive, but this can have a negative impact on well-being. Therefore, the issue of weight loss and weight gain must be approached comprehensively.

How to gain weight quickly?

An indicator for determining weight deficiency is the so-called body mass index, which should not be lower than 18.5. If the calculations show a reduced value, you should think about gaining additional kilograms. According to statistics, this problem affects the female sex to a greater extent, but men are also susceptible to excessive thinness.

WITH scientific point vision low rate much more dangerous than high. It poses very great threats to the health of the body: immunity decreases, atrophy muscle tissue, joints are affected. And according to some data, the risk of premature death increases. It is worth clarifying that the speech in in this case will talk about thinness as a separate problem of fast metabolism. If it is caused internal diseases(oncology, thyroid dysfunction, diabetes mellitus), the underlying pathology needs to be treated.

Getting better, to some extent, is more difficult than losing extra pounds, but, nevertheless, it is quite possible.

The fastest way to gain without stress for the body includes the following key recommendations:

Weight gain at home

Many people believe that it is very easy to gain weight, you just need to eat a lot of all sorts of harmful things. But this is absolutely not true. Get fat and earn a few bucks chronic diseases this way it is possible. But to achieve ideal internal and external indicators you need to work hard.

You can gain weight quite effectively at home. You just need to know how to do it correctly and not harm yourself.

Safe dialing weight assumes:

increasing the amount of food consumed, in simple words– the portion should be approximately twice as large as usual;
mandatory increase in calorie content due to dairy products, dried fruits, nuts, fatty meat, olive oil, cereals, potatoes, dark chocolate;
frequent meals (every 3 hours) at approximately the same time, it is especially important not to skip breakfast;
large bowls and plates that serve as a visual decoy of the size of the portion: the larger the plate, the smaller the volume of food seems;
reducing the amount of vegetables and fruits, it is optimal to make juices or mousses from them to replenish vitamin reserves;
constant monitoring of nutrition, which involves daily keeping a calorie diary - this is how the norm is determined so as not to slide into obesity;
strength training several times a week, but only if you have knowledge in this area and there are no contraindications.

You shouldn’t go to great lengths and follow all instructions from the first day. You need to gain weight gradually, listening to the body’s reaction to a particular method. Over time, an individual effective regimen is formed that brings only benefits and positive emotions.

How to quickly gain 10 kg?

Gain 5-10 kg in short time It is quite possible, but it will take a little effort. For a thin person, even a couple of kilograms affect their appearance, let alone large numbers. Therefore, it is very important to understand that it is impossible to gain significant weight only with fat. Or rather, perhaps, but this will already be obesity, and you will have to deal with a sagging belly or sides.

Gaining 10 kg of weight involves a combination of fat and muscle mass. Therefore, the recommendations include two main areas - diet and sports. Proper nutrition will help you gain 10 kg quickly. It's about about healthy but high-calorie foods. It is necessary to determine the norm of calories consumed for a comfortable gain of kilograms experimentally. You just need to count the calorie content of the food you consume every day and compare it with the result.

An approximate menu option to gain weight and gain weight:

For breakfast, an omelette with porridge cooked on sunflower oil, and cottage cheese with honey or fruit;
lunch should consist of a side dish (pasta, potatoes) and meat or fish, washed down with sweet coffee with cream;
dinner is lighter but filling, for example, chicken breast with vegetable salad.
Don’t forget about snacks – dried fruits, nuts, eggs, salads, dairy products.

By following a diet and a fractional diet, you can gain 5 kg, but the rest needs to be gained in the gym. Exercises should be strength training, not cardio: deadlifts, push-ups, barbells, dumbbells, squats.

An integrated approach guarantees a harmonious physique and excellent well-being.

How to quickly gain weight for a girl?

A beautiful figure is very important for a girl. And this applies not only plump young ladies, but also too thin. Therefore, sometimes you can hear the question: what to do to gain weight? The answer is simple - you need to play sports. It is training that is given main role in the formation of a harmonious young body.

A set of simple exercises that can be performed even at home will have a very good effect literally in a week:

for the hips and buttocks: squats, legs in the simulator, bending forward with a barbell;
for arm muscles: push-ups, dumbbell or barbell presses overhead and toward you.

The optimal amount of training in order to quickly recover and gain a few kilograms, according to reviews, is 3 times a week. You should not overdo it, it may have the opposite effect due to overwork. Thanks to sports, correct regimen day, balanced diet and when you relax, your figure becomes ideal.

How to gain weight in a week?

It is better to gain weight at a slow pace without creating stressful situation for the body. But in some cases, prompt measures are required, for example, before a special event or filming. Is it possible to recover quickly? The answer is yes - it is quite possible if you significantly adjust your lifestyle.

You can gain 5 kg in 7 days by doubling the calorie content of your food. However, most calories should be healthy (nuts, fatty meats, honey). You also need some sweets, but only as dessert. As a result, up to 10 kg is added in 2 weeks.
You should not eat all your food supplies for the day at one time. Meals should be frequent, without skipping. In this case, fat increases steadily.
The menu must include proteins (chicken meat, eggs) and fats (pork, olive oil).
Dairy products with a high percentage of fat content help in gaining weight. If you are not lactose intolerant, you should drink a glass of milk several times a day between meals.
Snacks should consist of healthy products(dried fruits, nuts, fruit mousses), not fast food.
It is important to constantly monitor the caloric content of dishes during the recruitment process and adjust according to your feelings. It is better to keep a special diet diary.
In order to gain weight, but not to gain weight or gain excess weight, you should not forget about physical activity. Fitness will help turn calories into muscle.

If there are no compelling reasons, then you shouldn’t gain weight in an emergency. With a little more time you can get a lot more best result, which will last a lifetime.

How can a man gain weight quickly?

Men rarely complain about being thin, but rather about figure flaws. Therefore, the approach to weight gain in men is slightly different. The main focus is primarily on nutrition and specific products.

A guy who is underweight most likely benefits from a fast metabolism. Everything eaten is processed faster than it can be absorbed by the body. That's why special attention It is worth paying attention to the calorie content of food, and not its quantity. You should always satisfy your hunger by bringing small snacks from home. An approximate set of high-calorie and healthy foods has already been mentioned.

A proven folk remedy - brewer's yeast - will help a man recover. In tablet form they will not form beer belly, and stimulate appetite. You need to take 2-6 tablets with meals. Be sure to maintain a balance in your diet at this time and not eat everything.

Many men manage to gain weight up to 5 kg in a week with a very intensive diet. But the problem is that, for the most part, it will be simple fat. But you need muscles, relief and strength. You can't do without serious strength training. They can be carried out both at home and in a specially equipped room. The fastest way to build muscle mass is to follow an individual program with a trainer. The ideal result will not come immediately, but it will definitely happen.

What can a woman eat to get better quickly?

Diet, as it has already turned out, plays one of the leading roles in weight gain. It is especially relevant for women who want to gain weight, but at the same time are afraid of getting fat. To improve your figure without harming your health and appearance, you need to know what you can eat during this period.

In order to quickly recover, the set of mandatory products should include:

full-fat natural milk (up to 3 tbsp.);
sweet tea, coffee, compote with pastries;
sour cream;
butter;
meat (pork, chicken, beef);
fish (fatty varieties);
porridge (rice, buckwheat, oatmeal);
pasta;
potato;
fruits and vegetables in the form of salads, purees, mousses.

The main condition for quick results is that calorie consumption should be lower than their consumption. It is also important to understand that the menu is approximate and is designed for a one-time effect. For a prolonged result you need more integrated approach, including sports activities and health monitoring.

Data-lazy-type="image" data-src="https://prozdorovechko.ru/wp-content/uploads/2015/12/23.jpg" alt="How to gain weight for a girl" width="300" height="247" srcset="" data-srcset="https://i0.wp..jpg?w=450&ssl=1 450w, https://i0.wp..jpg?resize=300%2C247&ssl=1 300w" sizes="(max-width: 300px) 100vw, 300px" data-recalc-dims="1"> Сегодня узнаем, как набрать вес девушке в домашних условиях правильно — . Быстро набрать вес можно за счёт увеличения отложений жировых клеток, так как мышцы растут медленно и требуют терпения и определённой работы.!}

A long time ago, when I was completely green, I was very worried about the question of how to gain weight for a girl who looked like Koshchei the Immortal - weight 38-40 kg with a height of 165 cm. What I didn’t do to gain weight and have delicious loin-tit parts !

It’s funny to remember how in my youth I gained weight - in the evening, already lying in bed, I ate a bowl of pasta with rich homemade sour cream and plum jam. Having finished the meal, she immediately went to bed. Now I think what I was up to healthy body! And yet - yes, he quickly recovered using this method, especially before the beach season...

Now I know for sure that you can't do that, otherwise you will gain weight not in the loins, but in the tummy - a round ball will grow. Since I had a hole there instead of roundness, my stomach did not grow - thank God! And I gained the coveted 5 kg.

A small “but” - as soon as I stopped eating this “wonderful” dish, the weight fell back. I had to study How to gain weight and maintain it. I share my experience with those who dream of a beautiful figure. I’ll be honest, you’ll have to work hard, but it’s worth it!

Why don't skinny people gain weight?

A thin girl not only dreams of gaining weight, but also maintaining the achieved results for a long time, and for this you need to know how to gain weight for a girl correctly.

The first thing to do is understand why you are thin, which prevents the body from gaining optimal weight.

Let's try to figure out why it is so difficult for a thin girl to gain weight and what reasons prevent her from gaining weight. There are enough reasons. See which ones may apply to you.

1. Diseases of internal organs

Perhaps the digestibility of foods in the intestines and parietal digestion of food are impaired. Also, a person cannot recover from certain types of stomach and duodenal ulcers, kidney disease, and oncology.

The number of diseases that prevent people from getting better is much greater than you imagine. Find good diagnostics and check your body.

Go through antihelminthic infestation Not pharmaceutical drugs , which will be destroyed only by adult individuals in the gastrointestinal tract, and their larvae and eggs living in the lungs, under the skin or muscles will remain alive and healthy.

Find any company network marketing and go through their program. No matter how you feel about MLM, their products are far superior in quality and efficiency to pharmacy products. Convinced myself! And it has no side effects.

3. Thyroid gland. Hyperfunction.

How to gain weight for a girl correctly

1. Physical activity - strength training

2. Power mode

What should a girl eat to gain weight? Most main factor if you want to get better, it’s nutrition. It is necessary to ensure that the number of calories received is greater than the number of calories expended, that is, achieving a calorie surplus.

What does it mean to recover correctly? This means dialing a certain muscle mass and a small layer of fat. The process of building muscle requires a lot of energy. The body needs to provide regular supply along with food building materials(protein) and energy for their synthesis (carbohydrates).

Therefore, we eat frequently to ensure that the body receives the necessary substances evenly, and the food should be high in calories.

Diet - how and what to eat to gain weight:

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Your main task is to eat so that Every week your weight increased by half a kilo. If there is more weight gain, then it will not be due to muscle building, but due to the deposition of carbohydrates into fat, which is wrong.

Recipe for increasing muscle mass at home

I liked the recipe for a delicious protein shake, which you can whip up yourself with a mixer by mixing all the following products:

100 g cottage cheese
400 ml milk
50 ml yogurt
2 egg whites
2 tablespoons honey
1 banana

Use immediately after training or if you were unable to eat in the morning.

3. Water mode

To normalize weight, you need to increase your water consumption to 2-3 liters. This will help the body digest significant amounts of food and improve metabolism. Take fluids as regularly as you eat food.

4. Sleep mode

We spend at least eight hours sleeping. We remember that muscles grow while you sleep, since growth hormone is released at night from one to four. Also, normal sleep reduces cortisol levels, relieves stress, adds tone and energy.

I suggest watching the video: 10 rules for increasing muscle mass in girls:

Now you know all the secrets of how to get better and gain weight.

What pills will help you gain weight?

There are times when weight cannot be increased in any way. Then you need to consult an endocrinologist, you may need to undergo hormonal treatment medications.

But before that, you should try a proven method - 2-3 brewer's yeast tablets after meals three times a day for a month. Yeast not only improves performance gastrointestinal tract and absorption in the intestines, but will significantly increase appetite and cleanse the body, saturating it with B vitamins.

Today you learned how to gain weight for a girl correctly - by increasing muscle mass, and that you can quickly gain weight only by increasing the layer of fat, and this is not good.
Wish slim body and excellent health!

It seems that all people are thinking about is how to lose weight. But this is far from true. Many men and women dream of gaining weight. And they don’t always succeed in this, since in this case it is impossible to be guided by the principle “eat a lot and often.” In our article we will reveal all the secrets and tell you how to gain 10 kg in a month.

To gain 10 kg in a month, you need to have the right diet. Remember that if you constantly eat a lot of fatty and fried foods, this will not lead to positive consequences. You will only seriously undermine your health and become the owner of fat folds in the most unsightly places.

The following diet will help men and women gain weight by 10 kg in a month:

Breakfast;
Second breakfast after 3 hours;
Lunch should consist of 1 dish (soup), 2 dishes (preferably meat with a side dish) and dessert (fruits, nuts);
Afternoon snack 3 hours after lunch;
Dinner;
Late dinner(1.5-2 hours before bedtime).

In addition, you can eat nuts, dried fruits, dates and bananas without restrictions during the day. In total, you should consume at least 4500 kcal, this will help you gain 10 kg per month.

We also advise you to exercise on a regular basis. Firstly, it will help you gain 10 kg in a month through muscle mass. Secondly, physical activity will help you evenly distribute your daily diet throughout your entire figure, so that new kilograms do not accumulate only on the stomach, sides, buttocks, etc.

Menu for the day to gain 10 kg in a month.

We offer you several options daily diet to increase body weight by 10 kg per month. You can change it to suit your tastes and needs. Main task- maintain a balance of carbohydrates, fats and proteins in a ratio of 45/30/25 and consume at least 4500 calories daily. Fats include cheeses, cream, eggs, fatty fish. Carbohydrates include sweets, baked goods, pasta, and cereals. Proteins include meat and dairy products. Don't forget to add spices to your dishes, as they promote appetite (pepper, cilantro, cloves).

1 glass of freshly squeezed juice, porridge with milk with a fat content of at least 5% with the addition of honey, nuts and jam, bread with butter, cocoa or coffee;
2 hard-boiled eggs, prunes and other dried fruits, bread with ham and feta cheese.

Vegetable soup with meat broth, boiled beef, boiled or fried potatoes, 1 fruit, 1 vegetable;
Meatball soup, vegetable salad with sour cream, pork with pasta, coffee with cream, 1 fruit.

Scrambled eggs from 2-3 eggs, boiled or fried potatoes, vegetable salad;
Vegetable salad, pasta with minced meat, sandwich.

For lunch and dinner, you can eat fatty cottage cheese, yogurt or a sandwich with ham, feta cheese or other cheese.

Before going to bed, drink a glass of warm milk with honey and eat your favorite fruit.

Try to eat slowly and fully;
Don't forget about your drinking regime. To gain 10 kg in a month, you can include sweet fruit juices in your diet to stimulate your appetite and get “extra” calories;
Have small snacks between main meals;
Eat as many protein-rich foods as possible. For example, seafood, nuts, dairy products, protein shakes;
Include slow carbohydrates in your diet: rice, bread, pasta;
Eat foods rich in unsaturated fats (avocados, nuts, fish);
Don't forget about physical activity to increase muscle mass.