Maria Soboleva

Do you want to gain weight? Find out the secrets of gaining the treasured kilos

Here's a paradox - some people put on extra pounds, even a tiny donut, while others eat from the belly and are as slim as a cypress, or even just thin, one might say, skinny, and passionately want to get better. Is it possible for such people to gain weight, what should they do? Are there other methods besides increased nutrition - answers and useful tips In this article.

Causes of underweight

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

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

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

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

Before you start gaining weight, eliminate one of the reasons for being thin.

Reason No. 1. Diseases

Weight loss is often associated with hormonal imbalances. Impaired production of thyroid hormones affects the metabolic rate, which can cause weight fluctuations.

Often these diseases are accompanied by loss of appetite. This symptom should alert you and make you see a doctor. There is no point in trying to gain weight if losing it is associated with some kind of illness.

Reason No. 2. Bad habits

Do you know this fact - smoking speeds up your metabolism?

Help: metabolism (metabolism) - set chemical reactions in the body, supporting its vital functions.

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

Painful thinness is also common in drug addicts.

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

Reason No. 3. Human Constitution

Body weight is programmed genetically. Thinness is inherent in you by Mother Nature, there is no escape - it will be very difficult to get better.

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

How can such slender girls be? Expert opinions vary. Some argue: when the right approach It’s possible to get better, it’s just that the process will be long and persistent, and the result will be modest. Others are sure: deviating from the genetically established norm is a useless exercise. Anyway, the kilograms you gained with difficulty will quickly go away.

Reason No. 4. Physical exercise

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

What should I do? Optimize exercise and eat quality food.

Reason No. 5. Stress

You know the truism - all diseases are caused by nerves. Troubles at home and at work, conflict situations, illnesses of loved ones, serious life situations cause nervous tension and stress. Because of this, a person can suddenly lose weight - stress hormones actively burn fat.

Determining body mass index

Are you really too thin or do you think so? It is very difficult to evaluate yourself objectively.

There is a BMI (body mass index) indicator that will help you understand whether the problem is imaginary or real.

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

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

Lower numbers already indicate a lack of weight, and an index of 16 and below means there is a dangerously pronounced lack of weight. It is necessary to recover, but only under the supervision of doctors, because we are clearly talking about serious health problems.

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

What to do to get better

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

Sleep and rest mode

Does it help you gain weight? Definitely yes. And here's why: strong restful sleep, ideally 8 hours, relieves stress (and we remember - it makes you lose weight), lifts your mood, improves appetite. During sleep, the growth hormone somatropin is produced, which helps build muscle.

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

Evening walks will help improve your sleep.

Sports activities

We remember - excessive physical activity provokes weight loss, on the contrary, correctly dosed sports activities help increase body weight.

Physical exercise promotes muscle development, and both men and women need it, but in varying degrees.
It is optimal, of course, to work with a personal trainer according to an individual program. But... In general, we can handle it ourselves.

You need to load all muscle groups, great way- swimming and tennis lessons. Exercises with weights are suitable. There are many complexes for muscle development. If you set a goal to train regularly, choose the right one; fortunately, they are easy to find on the Internet or in specialized literature.

Nutrition for those who want to get better

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

A calorie is a measurement of the energy contained in food and used by our body.

If you consume more calories than you burn, the excess is stored by the body and weight is gained. How many of these calories someone needs depends on gender, age, activity and physical activity. On average: 1600-2400 for women and 2400-3000 for men.

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

This means you shouldn’t overeat on buns, pies, cakes and chocolates. Calorie? Yes, but our goal is to get better, not to get diabetes, tooth decay and indigestion. We will add kilograms by eating healthy foods.

Here whole list that saturates the body with essential proteins, fats, carbohydrates, minerals and vitamins:

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

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

Also required in the diet: fruits, juices, nuts and seeds, dried fruits.

We also try to gain weight with nutritional cocktails.

There is one folk recipe: Stir 2-3 tablespoons of full-fat sour cream in a glass of dark beer, add salt and drink.

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

In addition to breakfast, lunch and dinner, it is good to have snacks during breaks. Almonds, peanuts, dried fruits are suitable. Don't forget about fruits - bananas, peaches, melon, grapes. You can easily afford ice cream or cake between main meals.

Many nutritionists recommend such a rich diet in order to gain weight.

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

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

There is not more, but better - this is the motto of this method.

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

Vegetables and fruits provide enzymes that help digest food. They are a must in the diet of those gaining weight.
In general, a menu whose goal is to gain weight is simply the envy of those losing weight. Is it possible to compare the range and quantity of products needed in these cases?

Regarding special products: anabolic steroids, gainers, protein supplements. Don't feel like they are your lifeline. Athletes use similar things during intense physical exertion and under the supervision of specialists.

Achieve results with proper nutrition and lifestyle.

In pursuit of the desired kilograms, let's try not to harm ourselves, not to turn into an automaton, absorbing more and more portions of food. It's better to be thin but healthy than to be well-fed but sick.

Take it for yourself and tell your friends!

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Want to know why your results suck? Get your muscle and strength on track with these 4 training tips.

Let me guess. Go to the gym every day to get bigger and stronger. And to put it bluntly, every free minute of your life is devoted to the desperate pursuit of strength and muscle mass.

You read all the magazines cover to cover, buy the best supplements, and put together a training program so sophisticated that it makes Jay Cutler and Derek Poundstone look like babies who don't know what they're doing.

But your results are no good!

And no matter how hard you try, no matter what you eat, you cannot move from a dead point. You feel like a hard gainer with bad genes, the absolute champion in the category bad heredity! And the only thing you have in common with Derek Poundstone and Jay Cutler is that when you lift iron, you all sweat.

So what's wrong with you?

I'm going to tell you exactly what you're doing wrong and give you a 4 practical recommendations that will correct the situation. If you listen to my tips, you will DEFINITELY become bigger and stronger. If you ignore my advice, you will remain small and weak. The choice is yours.

Reason #1: You're obsessed with abs.

If you want to get bigger and stronger as quickly as possible, you need to eat, and you need to eat a lot. Attempts to maintain sculpted abs and gain 10-15 kg at the same time muscle mass are doomed to failure from the start. You will only be wasting your time, unless, of course, nature has endowed you with fantastic abilities. Malnutrition is a big mistake that almost all regulars make gyms. Nothing will slow down your progress more than the diet of a seven-year-old schoolgirl.

I assure you, you won’t definitely turn into a sumo wrestler overnight. But you will have to come to terms with gaining some amount of fat mass. The best bodybuilders on the planet, naturals and their colleagues, gain at least 10-15 kg during the off-season. They understand that every athlete should have a period when they wear loose clothes, hide their abs and eat as much as they train.

Are you ready to gain 5 to 10 kg of fat over the next few years as you get bigger and stronger? If you are not ready, you will not see noticeable progress.

Reason #2: You're Ignoring Deadlifts and Squats

If you are satisfied that you are small and weak, you can forget about and. Don't believe me? Do you think I’m throwing words to the wind, but I myself don’t know anything about strength training? Wonderful. You don’t have to believe me, just study the profiles of natural bodybuilders on reputable resources. The biggest men (naturals) on the planet include deadlifts and squats in their ranking of three best exercises. There is no other pair of exercises that is as effective for developing strength and gaining mass. Dot!

Continue doing Smith machine squats, leg extensions and leg presses with negligible weights and I guarantee your legs will remain frail and weak. Add squats to your rotation and you'll get the effect of an exploding anabolic bomb! Your legs, and along with them other parts of your body, will be forced to respond to aggression with rapid growth.

This is also true for . The deadlift is a raw, primal strength and mass exercise that will turn you into a monster. Stop using it as your main “back exercise” and start lifting a really heavy barbell off the ground.

Reason #3: You Workout Like You're on Steroids

If you haven't figured it out yet, bodybuilders and powerlifters have a good reason to take steroids. Steroids not only make lifters unnaturally big and strong, but also help them recover much faster. In addition, athletes taking steroids benefit most from the extra volume. A series of frequent and intense contractions help them stimulate the receptors and force a new one.

On the other hand, you don't take steroids. You don't have superhuman recovery abilities, and a 5-6 day split with an insane number of sets will not produce the expected results. You're not trying to restore activity to the insensitive receptors because... wait... your receptors are normal because you're not taking steroids.

Prominent trainers and monograph authors, John Christie, Mark Rippetoe, Jim Wendler, Stuart McRobert, Casey Butt, Louis Simmons and Dante Trudel (Doggcrapp training) tell you that you should train no more than 3-4 times a week. Will you ignore their advice and pretend to play your own game? Go ahead, but time and effort will be wasted.

If you can't push your body to the point of exhaustion with 3-4 hours of hard training per week, there's no point in training more frequently with a higher training load.

Reason #4: You pay too little attention to progress.

Do you know what the main secret is? Moving forward, or systematically increasing working weight, is the fuel that fuels muscle growth and develops strength. You can use any training program you like, no matter how poorly designed it is, but if you add weight to the barbell, you will become stronger and more muscular.

How should you progress? It's simple. At each workout, try to increase the number of repetitions, and when you reach the upper threshold for a single set, increase the weight. For example, if you lift 200 pounds and do 5-10 reps per set, add weight when you can complete all 10 reps.

Remember that list of authors and trainers I mentioned in the previous section? I'm sure you remember. All of them strictly adhere to the commandment of increasing working weight. Jim Wendler's 5/3/1 training system is a well-planned progression system that promotes rapid gains in strength. DC training is an example of another bodybuilding program that requires you to push yourself as hard as possible and increase the number of repetitions in each set. A the best way To limit and stop the growth of strength and muscle mass is to use the same working weight week after week.

But wait, I know what you're thinking. Once upon a time, big and muscular bodybuilders told you that "they don't lift heavy weights." You know what... big is a loose concept. When a muscle giant says he doesn't lift "heavy" weights, that means that instead of squatting 200kg 5 times, he squats 175kg 12 times. You have the right to cut this weight up and down, but to become more muscular, you must first become stronger.

Why can't some people get better?

Let's start with the fact that all people are different, and each person has several reasons for being both fat and thin. There are about a dozen such reasons and imagine that each of these “reasons” is on the scales, adding points to either side of the scales “ completeness "or on the side of the scales" thinness ". As a rule, these reasons balance each other, leaving a slight advantage from the average in one direction or another.

For example, let’s look at 2 reasons - Lifestyle, And nutrition. If a person’s lifestyle is sedentary, then we put this “reason” on the side of the scale “ completeness ". If a person leads an active lifestyle, plays sports, walks every day, then we put the “reason” on the scale with the note “ thinness «.

Also with " food": if a person adheres to proper nutrition, then in this case we put the “reason” on the bowl “ thinness “, if he eats harmful foods, then the “reason” is sent to the side “ completeness ". And the more unhealthy food a person eats, the more weighty his “reason” will be. Thus, it may turn out that both of our “reasons” will be on the side of “ thinness ", but they may also be on the side of " completeness ". But it happens that some people seem to remain thin, while leading a rather passive lifestyle, eating junk food, which, it seems, should lead to weight. Why does this happen? In fact, there are some other reasons that can sometimes tip the scales quite heavily, and which do not depend on a person’s lifestyle, physical activity or nutrition. Let's look at some of the reasons why a person cannot gain weight.

Genetic predisposition.

To be thin, as well as to be fat, can be inherent in our genes. This is why it is so difficult for some people to gain weight and for others to lose weight. Imagine our imaginary scales. If everyone in your family was overweight or thin, then to change this you will need more strength than other people, but it is nevertheless always possible to correct the situation. Typically, genetic predisposition does not play a significant role in the distribution of a person's weight, but there are exceptions.

Body type.

There are several body types in people. Scientists have noticed some relationships between height, weight, size and weight of bones, sizes between bones and others, allowing us to classify the body of each person as a certain type physique.

Asthenic physique. This is exactly the type of constitution in which a person has a fragile physique. People of this type have narrow hips and shoulders. It is difficult for such people to gain weight, both fat and muscle mass. They can spend a lot of time in the gym, adding incomparably little muscle mass.

Diseases.

An overactive thyroid gland or improper functioning of the adrenal glands is often the cause of low body weight.

But don’t worry if, after trying many remedies, you cannot gain weight. Sometimes it's just a matter of time. Know that every ten years your metabolism slows down by about 5%. This means that in adulthood people are more likely to be overweight than in youth. And if you are still young, then your worries may be in vain.

How to gain weight?

In ordinary cases, people with underweight are helped by a special diet and a set of special physical exercise. A new article about this will appear soon.

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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 did I 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 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 skinny girl not only dreams of gaining weight, but also maintaining it. achieved result 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 a good diagnostic 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? The most important factor when wanting to gain weight is 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 often 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, it is necessary to increase 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 with 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 the functioning of the 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.
I wish you a slim body and excellent health!

anonymously

Hello, I’m 18 years old, I can’t gain weight. I always want meat, I don’t eat greens at all. I tried to eat more in moderation, it doesn’t help. I tried to lead the life of a lazy fat man, but without success. I have been playing hockey for 10 years and for me the lack of weight is... a big problem. With a height of 180 cm, I weigh 56-58 kg. I have only muscles and narrow bones, not an ounce of fat in me - as if I were a Shaolin monk. I feel great, I can easily run 10, 12, 15 km, do push-ups and pull-ups, but I really want to weigh at least 70 kg, and better yet 80. Help, what to eat and how much!? Even buns, sweets, burgers and chips with cola, which I hate, cannot inflate me. Help.

Hello! Indeed, gaining weight is much harder than losing weight. In addition, you probably have the same type of constitution as some of your slender relatives. First, you need to do a minimal examination: First of all, I advise you to do bioimpedancemetry, which will assess the basal metabolism and the amount of fat and muscle tissue in the body, then I would advise you to perform an abdominal cavity to eliminate splanchnoptosis - a condition in which all internal organs are moderately depressed due to for virtually no fat. Also donate blood for thyroid hormones to exclude thyrotoxicosis and blood for detection of helminths. If everything is normal, then this is your constitution, it happens) Time will improve) If you want to get better, then immediately understand that this is not a quick process. Gain per month from 1 to 3 kg. Eat often, 6 times a day - breakfast, lunch, dinner and snacks after them. For snacks, I advise you to use gainers - protein-carbohydrate cocktails, half a serving per snack and always at night. If possible, reduce the amount of aerobic exercise. Increase your diet by various types oils, nuts - eat 100 grams per day for sure. Chocolate candies for the night - that's it. Protein - eat enough meat, eggs, fish, poultry, fried, just not at night. Use meat and dairy products with a high percentage of fat. And you don't need to drink cola, better juices sweet. And at night - half a portion of gainer and truffle sweets. As I write, I honestly envy you. Write how the weight will behave!

anonymously

I started eating 6 times a day, but I will say that it is very difficult because of my studies. I have to rush through the alarm clock and eat not just anything, but in my opinion, what I need. started eating chicken breasts, rice, eggs, a lot of cottage cheese and milk, I started drinking gainer (sports nutrition) with a high calorie content, 2 shakers a day. I gained 2 kg in 2 weeks, now I weigh 60, and I can’t gain any further. As a result, I get about 120g per day. I eat protein or a little more and 2000+ kcal, but for some reason I didn’t want to lean on fatty foods

Hello! I want to say that your nutrition system is quite correct, you calculated everything correctly for yourself. Just remember that gaining weight is not as easy as losing it, and gaining it is oh so difficult! The body is a persistent system that really does not like to be taken out of balance. Your current weight is a constant for your body. When you increase the caloric content of food, at first the body spends them not on muscle and fat reserves, but on increasing thermal production. And only after some time does weight gain begin. And you are moving in the right direction. And everything is true with gainers. As for physical loads, it’s better to do power loads with a minimum number of approaches and maximum weight. Before training, you don’t need to warm up intensively on the treadmill, just lightly stretch the ligaments. And soon you will notice that the weight will slowly but surely begin to grow. I wish you success!