What to eat to quickly gain weight. Few power loads. Diet menu for weight gain

This recommendation is especially relevant for those who want to gain weight. Eat more often, small amounts of food 5-6 times a day. At the same time, do not abuse sugar and unhealthy foods saturated with fats, this will lead to the appearance of excess body fat. For the same reasons, try not to drink a lot of coffee, exclude the entire range of carbonated drinks, replace them with milkshakes and high-calorie drinks. Drink 30 minutes before meals and 30 minutes after meals.

Try carrying some light snacks, such as nuts, with you. Eat them in your spare time.

Increase your protein intake

Protein is the building material of the whole organism (muscles, bones, skin, blood, etc.). Eat as many high protein foods as possible, such as meat, eggs, cheese, fish, etc. If you are a vegetarian, eat soy products, rice, corn, beans, etc.

Do push-ups, sit-ups, pull-ups and other exercises whenever you have time for this, give it at least 15 minutes daily. After each workout, eat food rich in protein supplements (for example, special bars and drinks). Gradually complicate your workouts, otherwise your muscles will get used to the loads and the exercises will stop bringing.

This instruction will tell you step by step how to quickly gain weight for a thin guy or man. Here you will find a nutrition plan and a training program. We will talk in detail about the nuances and implementation of exercises.

This guide will teach you:

1. How to determine the number of calories consumed.
2. How to change your diet so that you start gaining mass without harm to your health.
3. What to eat to build muscle.
4. How to eat enough calories even when you're not hungry.
5. How to train properly.
6. What sports nutrition supplements to use.

I used to be skinny. Very skinny. And I can't figure out why I can't gain weight.

Also, I was so-called skinny but fat (skin, bone, fat and no muscle). Despite my love of exercise, I looked terrible. It was impossible to see me without a T-shirt and I wanted to get better and pump up as soon as possible.

Mass gain was very difficult for me. Sometimes it seemed to me that I was constantly eating: from dusk to dawn. And despite this, I weighed only 63-65 kilograms. This went on throughout my school years.

In the two and a half years after I graduated from high school, by the time I was 20, my life had changed dramatically. My weight was 86 kilograms of pure muscle. I was stronger than I could imagine. Girls began to pay attention to me.

Sounds like I'm exaggerating trying to sell something. But believe me, everything that is written in this article is the pure truth. I will tell you how to get better quickly without harm to health and the use of dubious means, and you will not need to buy anything.

Why can't I gain mass?

Below I will tell you how to train and eat properly in order to gain quality muscle mass, but I will say right away that most skinny guys are similar in that they spend a lot of time playing football or a similar sport. Looking back, I clearly understand what I was doing wrong and why I could not add mass. Here is the main reason for my failures:

Too much cardio I practiced too much. Too much. In the summer, I spent whole days on the street: running, playing football or basketball, swimming.

When I wasn't outdoors, I continued to do cardio exercises: climbing stairs, jumping rope, even aerobics. It was normal for me to run 5 kilometers in a day, then run up the stairs for 45 minutes and play football for another 4 hours.

This was the problem: of course, I was in shape thanks to frequent sports, but at that time I had to consume a huge amount of calories. I didn't know that too much active sports didn't give me growth. muscle mass and you think, now I will say that I should have completely stopped exercising? Not at all. Cardio has a beneficial effect on overall health. The problem was that there was a lot of it and this prevented the growth of new muscle fibers due to the high energy consumption.

There are a number of studies on this topic. A recent meta-analysis on the effect of cardio exercise on strength training concluded:

The study showed that the interference effect of endurance training lies in the direction, frequency and duration of these exercises.

In other words, if you do a lot of cardio during strength training, you will not be able to gain mass because the body does not have enough energy to increase the amount muscle fibers. The more cardio, the more calories you need to consume to get better.

If your goal is to increase weight and build lean muscle mass, then you should moderate your cardio ardor.

If you are prone to thinness, you are underweight and it’s hard to increase the reading on the scales by at least a kilogram (people with this type of physique are called ectomorphs), then try to do cardio no more than 20-30 minutes and no more than 3-4 times a day. week. If you're an athlete or lead a very active lifestyle and can't easily give up cardio, then you should reconsider your diet.

Not enough food

Most skinny guys think they're eating enough, but actually have a hard time imagining their daily diet. They simply do not know what a strengthened diet is according to the regimen and how to properly compose a diet. Instead of thinking, I recommend writing down everything you eat in a day for a week. Do not try to change your eating habits: do not try to eat more or less than usual. At this stage, you need to figure out how many calories you are consuming in order to get a starting point for growth. To quickly gain muscle mass, you need to significantly increase the calorie intake, but at the same time, do not go too far so as not to start swimming in fat.

At the end of the week, analyze the collected data. Determine how many calories you consume per day on average. If you need help, there are now many websites and books on the web that detail the nutritional information for most possible foods.

How much did you get? More than 3000 kcal per day? I assume that in a day you eat less than you think.

Increasing body weight, like any other activity, takes time. If you want to make a real good team basketball, then you need to devote some time to training. If you want to play a recently released Xbox game, then you will also need to spend time on this.

If you want to achieve results, then you need to take the time to analyze your habits and make a nutrition plan.

Few power loads

Increasing workload is the key to success. "Workouts" is not a magical way to build muscle. If you don't force your body to get stronger, then your attempts to gain weight will fail. The body must see the reason why it needs to become bigger and stronger, which is not energetically beneficial.

When you work to your limits, you encourage muscle growth (if you consume the right amount of nutrients).

As a teenager, I often did exercises with my own weight: push-ups, rocked the press. Unfortunately, I always used the same working weights during the exercises, week after week, year after year. I did not build any muscle mass then.

I did not know much, no one told me that, it turns out, our body quickly adapts to the load. I sincerely believed that I would "inflate" the muscles of the chest and biceps without straining by constantly changing the load of dumbbells and barbells.

What should skinny guys do?

So, we have determined that thin guys need:

1. Stop doing so much cardio
2. More to eat
3. Become much stronger than they are now

The issue with cardio is the easiest to solve. We can quite control the load. Therefore, let's move on to the next step of our transformation and find out how to gain weight for a thin guy without harm to health and while maintaining the result.

This section presents step-by-step instruction, building muscle without harm to health. If you have any questions about nutrition feel free to ask in the comments.

Step 1 - Analyze your current diet

This step is very important. Do not skip it and do not try to determine the average calorie intake "by eye".

The truth is that most thin children think they eat enough. But few of them can say exactly how many calories they consume per day. This uncertainty is a significant part of the existing problem.

If you do not see progress in the growth of strength and mass, then clearly you need to take some action. You have two options:

1. Leave everything as it is, estimate the number of calories consumed by eye and hope that you can gain at least a kilogram of weight.
2. Take control. Determine the calorie content of the daily diet, if necessary, adjust and adhere to the created plan.

It is clear that the only option is the second one. Shall we start?

Arm yourself with a notebook, computer, tablet or phone. Write down everything you eat and drink during the day. If you're unsure about portion sizes, choose something that makes sense to you. For example.

• Fist-sized portion of potatoes.
• Half box of pasta.
• An almost full large glass of milk.

Then, using the counting service and calculator, determine how many calories you received for this week. Some values ​​will still have to be set at random, but this is an integral part of learning. Don't worry if you can't record your weekly diet with 100% accuracy. That's not the point. Your goal is to start learning something about the nutritional value of foods, their calorie content, and so on.

Now calculate the daily average. How many calories do you consume per day? 2200? 2500? Is the amount received higher or lower than you expected?

Step 2 - Adjust your diet

It's time to structure your meal plan. Let's figure out what to eat. Start with this:

• calories. Add 500 kcal to the amount obtained in the first step.
• Protein. Make sure you consume at least 180 grams of protein per day.
• Fats. About 20% of your daily diet should contain healthy fats.
• Carbohydrates. Fill the rest of your daily intake with carbohydrates - fruits, vegetables, cereals, etc.

It is good if you eat more than 180 grams of protein per day. Studies have shown that 150 grams of protein per day is enough for muscle growth. But keep in mind that you are now underweight, so it is better to eat a little more protein than a little less.

High protein intake is safe for the body if you do not have kidney problems. In addition, it will help you eat balanced and not depend on carbohydrates. It's pretty hard to force yourself to eat a heavy, high-carb meal if you're not at all hungry.

The recommended 20% body fat should also be considered as a minimum. Fat has a high energy value, it contains 9 calories per gram, while white and carbohydrates - 4 grams. What does it mean? This means that by increasing your fat intake, you can easily meet your daily calorie intake.

If you find it difficult to eat this much food, increase your daily fat intake to 40%. So you can easily complete your plan without forcing yourself to eat an extra serving.

Step 3 - Define Your Goals

Your goal is 1 kilogram per month. Some may think that this is "slow". But in a year you can gain up to 12 kilograms, and in 2 years - 25 kilograms.

By following these instructions, training properly and increasing strength, you will gain a "healthy" weight. In just two years, you will build a significant amount of muscle mass and look amazing.

Perhaps some of you want to add results as soon as possible. For some, this is quite real, but more often than not, such a set is due to fat, not muscle. The human body can only build a certain amount of muscle per day, week, month. The more aggressively you approach weight gain, the less time you want to spend on it, the more likely it is that in the end you will become the owner of a solid body fat.

And this is not at all what you need!

First two weeks

Ignore the pounds you gain in the first two weeks. During this time, you increase your intake of carbohydrates and most likely sodium. Your body is holding back much more water. Don't worry, it's not the "fast" fat we talked about earlier.

After two weeks the situation is back to normal. The next two weeks will show the real state of affairs. Based on the results of the third and fourth weeks, make the necessary adjustments:

• Weight loss. - Danger! Add another 750 kcal to your daily intake. Start the countdown again: ignore the first two weeks, start analyzing from the third.
• The weight doesn't change. - Add 500 calories. Re-evaluate the growth rate at weeks 3 and 4. Make additional adjustments if necessary.
• The weight is slowly added. - Add 250 calories per day. Re-evaluate the results at 3 and 4 weeks. Make additional adjustments if necessary.
• Optimal growth. Don't change anything, stick to the current plan.
• Rapid weight gain. – Reduce your daily calorie intake by 250 kcal. Re-evaluate the effectiveness of the diet after two weeks.

Proper nutrition

Now about specific foods for weight gain. Choose fresh foods that have not been cooked and cook for yourself. These foods are nutrient-rich, efficient and economical, with a high calorie density. And today they can be found in any store.

Best Products

You can add a small portion of these foods to one of your main meals or as a snack. All of these foods are high in calories (and delicious). In this case, you will not feel heaviness in the stomach.

Product		A portion	calories
Protein products
Minced meat, cooked, lean		100g	305
Bacon, thinly sliced		2 slices	122
Chicken wings, with skin		4 wings	394
Chicken legs with skin		1 ham	337
Pork chop		2 chops, 200 grams	436
eggs, large		2 eggs	156
Steak		280 grams	544
Salmon		100g	233
beef brisket		100g	246
Pork sausages		100g	384
Fruits and vegetables
Bananas	1 large		121
Grape	20		70
Avocado	1 cup		234
A pineapple	1 cup		83
Orange	1 large		86
Pear	1 large		133
Sweet potato	1 large		159
Potato	200 grams		142
Nuts and legumes
Peanut butter	2 tablespoons		188
Peanut	50 grams		321
Almond	50 grams		328
pistachios	50 grams		316
Peas	1 cup		125
black beans	1 cup		220
Dairy
Milk	1 cup		146
Oil	2 pieces		72
Whipped cream	50 grams		205
Cream cheese	25 grams		99
Cheddar cheese	50 grams		228
Cheese Pigtail	1 slice		80
Cottage cheese	1 cup		216
Carbohydrates and grains
Brown rice, cooked	1 cup		216
Quinoa, cooked	1 cup		222
White rice, cooked	1 cup		242
Spaghetti, cooked	1 cup		182
White bread	1 slice		78
Oils and more
Olive oil	1 tablespoon		120
Coconut oil	1 tablespoon		117
Pizza	1 piece		1,267
Hamburger	1 burger		400
Burrito with beef and beans	1 burrito		290

A little bit about junk food

You are young, slender and you have no problems with hubbub. If you don’t want to eat a ton of junk food in one sitting, then 10-15% of your daily diet can be fast food, chips, energy drinks, cookies without harm to health. It may even help speed up the process.

The main thing is balance. If the majority of your diet consists of wholesome, nutrient-dense foods, then nothing bad will happen if you indulge yourself a little.

Sports Nutrition Supplements

Now let's move on to sports nutrition supplements for mass gain. For the first step of a training program, the following supplements can be used to help build muscle and speed up recovery:

• Multivitamins
• Fish fat
• Whey Protein
• Gainer (if needed)

Gainers provide plenty of calories and are handy for times when you don't have time to cook or when you've missed a meal.

By the second step of the training program, your diet will already be adjusted. It's time to introduce other popular supplements:

• Creatine
• Pre-workout complexes
• Post-workout complexes

You can also use a range of supplements, depending on your needs (age, sleep duration, stress levels, low testosterone, slow recovery, etc.)

• Antioxidants
• Joint Health Supplements
• Recovery
• For sexual health
• From sleep disorders
• From stress
• To increase testosterone levels
• Protein Bars
• Replacing whole meals

Protein shake for ectomorphs

"Protein shake" - the simplest and most fast way get the required amount of calories. The Mass Gaining Protein Shake Recipe below has 1066 calories. You can drink it once a day. Just add all the ingredients to a blender, blend and enjoy.

• 450 grams of milk - 292 calories
• 2 scoops of protein - 320 calories
• 50 grams of heavy cream - 205 calories
• 1 large banana - 121 calories
• 2 tablespoons peanut butter - 188 calories

Protein shake recipes at home

To increase the calorie intake, we will tell you how to prepare a protein shake at home. We have prepared several recipes that differ only in ingredients. The method of preparation is always the same - mix everything in a blender and drink 1-2 times a day.

Recipe number 1 (classic version):

• a glass of milk
• 100 g cottage cheese
• 1 banana.

Recipe #2

• 1 half glass of milk
• 2 tbsp powdered milk
• 2 egg whites
• 1 st. a spoonful of any jam

To gain weight by building muscle instead of fat, add 1 teaspoon of flaxseed oil to this smoothie. Polyunsaturated fatty acids, which are contained in linseed oils, promote protein synthesis in the body.

Recipe #3

• 50 g cottage cheese
• a glass of milk
• 1 egg white without yolk
• 2 tbsp sweet syrup

If there is, then you can add 25 g of whey protein or milk powder to the cocktail, and replace the syrup with frozen berries or fresh fruit. The daily portion of this protein shake is 600-800 g. Consume half in the morning between breakfast and lunch, and the second between lunch and dinner or after training. Drinking a shake provides an additional 60-80 grams of protein per day.

Recipe #4

• incomplete glass of kefir
• 1 tbsp honey
• a handful of any nuts
• 1 raw egg

Recipe number 5

A very unusual recipe for a protein-carbohydrate cocktail for muscle growth.

• 100 g chopped dried mushrooms
• 50 g mayonnaise
• 1 egg
• 50 g homemade cheese
• 100 g grated boiled potatoes

Such a cocktail should be taken 45 minutes before the start of a workout to get a boost of energy.

Recipe #6

• 1.5 cups low fat milk
• 4 tbsp. spoons of egg powder
• 1/3 cup dry milk
• 1/3 cup condensed milk
• 2 tbsp. spoons of cocoa powder
• half a banana

Recipe number 7

• juice of half a lemon
• 120 g sour cream
• 60 g sunflower oil
• 100 g orange juice
• 1 egg yolk
• 25 g cherry jam

Recipe number 8

• 2 pear tubers
• 100 g apple juice
• 1 spoon of brewer's yeast
• 1 walnut

3 step weight training plan

Now that you've figured out nutrition, it's time to figure out how to properly train for mass growth.

Muscle hypertrophy requires:

• Consistency - Don't miss a visit to the gym. Persistence plays important role when building muscle.
• Load progression - Get stronger every day. Don't look for excuses. You can not "easily and simply" build muscle.
• Good Workout - Do it best exercises from those available.
• Patience - Muscles grow over the years. Don't expect results in a week. You can achieve amazing results in two years, so stay on track.

This three-step plan is just one of the possible ways to gain muscle mass. Combine this workout program with proper nutrition and you can quickly gain weight.

This plan is done in 3 steps:

• Step 1 - Preparation. At this stage, you are preparing for the upcoming heavy loads. It lasts a month. Start with one set for each exercise. After a couple of weeks, increase the number of approaches to two.
• Step 2 - Construction phase. During this phase of the 5 month time frame, you will begin to gain muscle mass.
• Step 3 - The "pumping" phase. The last step of the workout. Do it until you decide to move even further.

Need to know:

• For each approach, perform the maximum number of repetitions, until the legs give way or the arms weaken.
• Use the same working weight for each set.
• There is a "minimum rep" for each exercise. If you can meet this minimum, then for the next three sets, use more weight. For example, the exercise states that the “minimum reps” is 8, if you can do 8 reps, then next time take a heavier barbell or dumbbell or do more reps.

Step 1 - Preparation

For the first two weeks, do one set of each exercise. At week 3-4, increase the number of approaches to two.

Start with small weights. Add only when you can achieve "minimum reps"

Increase the load gradually. Gaining muscle mass is a marathon, not a sprint.

You will train 3 days a week

• 1 day - training
• Day 2 - rest
• Day 3 - training
• Day 4 - rest
• Day 5 - training
• Day 6 - rest
• Day 7 - rest

1 step – Preparation
Training
Exercise	Number of approaches	Minimum reps
Squats	1/2	10/10
Bench press	1/2	10/10
Deadlift on straight legs	1/2	10/10
Seated chest press	1/2	10/10
Bent over pull	1/2	10/10
french press barbell lying	1/2	10/10
Pull-ups / Rows of the upper block to the chest	1/2	10/10
Lifting dumbbells for biceps	1/2	10/10
Leg curl	1/2	10/10
Lifting on socks while sitting	1/2	10/10
Twisting lying on the floor	1/2	10/10

Step 2 – Construction Phase

Continue with the weights you used during the first step of preparation. For those exercises that were not in the first step, start with light working weights, gradually increasing them.

Train 3 days a week, on the same schedule as in the first 4 weeks.

• Day 1 - Workout A
• Day 2 - rest
• Day 3 - Workout B
• Day 4 - rest
• Day 5 - workout B
• Day 6 - rest
• Day 7 - rest

Step 2 – Construction Phase
workout A
Exercise	Number of approaches	Minimum reps
Squats	3	8
Bench press	3	8
Bent over pull	3	8
Seated Dumbbell Press	3	8
Leg curl	3	10
French bench press	3	8
Lifting dumbbells for biceps	3	8
Rise on socks standing	3	10
Twisting with weights	3	15
Step 2 – Construction Phase
workout B
Exercise	Number of approaches	Minimum reps
Romanian draft	3	8
Leg curl	3	10
Breeding arms with dumbbells in an incline	3	10
	3	8
	3	10
Extension of arms on the block	3	8
	3	8
Shrugs with a barbell	3	10
Tilts to the side	3	15

Step 2 – Construction Phase
workout B
Exercise	Number of approaches	Minimum reps
leg press	3	15
Breeding hands with dumbbells lying down	3	8
	3	8
Seated Barbell Press	3	8
Leg curl	3	10
Push-ups from the uneven bars or Dumbbell row from behind the head while sitting	3	8
Bending the arms on the Scott bench	3	8
Lifting on socks while sitting	3	10
	3	15/60 sec

Step 3 - The "pumping" phase

The third step is more intense and starts with a deadlift and 20 reps of squats. Do no more than 20 repetitions of squats, do not increase the load for this exercise.

Workouts are distributed according to the following principle: Monday is the hardest day. Wednesday - light isolated exercises. Friday - medium load.

• Day 1 - Workout A - hard
• Day 2 - rest
• Day 3 - Workout B - Easy
• Day 4 - rest
• Day 5 - Workout B - Intermediate
• Day 6 - rest
• Day 7 - rest

Step 3 - The "pumping" phase
Workout A
Exercise	Number of approaches	Minimum reps
Squats	3	6
Bench press	3	6
Bent over pull	3	6
Seated Barbell Press	3	6
Romanian draft	3	6
Barbell Dips or French Bench Press	3	8
Barbell Bicep Curl	3	8
Lifting on socks while sitting	3	10
Twisting with weights	3	15
Step 3 - The "pumping" phase
Workout B
Exercise	Number of approaches	Minimum reps
Deadlift	3	5
Flattening dumbbells lying down or Flattening hands in the simulator "butterfly"	3	10
leg extension	3	10
Pull-ups or Pull-ups of the upper block to the chest	3	10
Incline Dumbbell Reverse Raise	3	10
Extension of arms on the block	3	10
Exercise for biceps "hammer"	3	8
Shrugs with a barbell	3	8
Side bends with dumbbell	3	10

Step 3 - The "pumping" phase
Workout B
Exercise	Number of approaches	Minimum reps
Squats	2	20
Incline Dumbbell Press	3	8
Dumbbell row to the belt with one hand	3	8
Arnold press	3	8
Leg curl	3	10
Dumbbell row from behind the head while sitting	3	8
Lifting dumbbells for biceps	3	8
Rise on socks standing	3	10
Twisting on top block"Prayer" or Planck	3	15/60 sec

Today, when it is actually built into a cult following through all sorts of television shows and social networks, the desire of some people to gain mass seems strange. Meanwhile, this is a real problem, because thinness is often undesirable. Someone has a too fast metabolism, and it is completely incomprehensible how to gain weight, someone is used to eating improperly and irregularly, and prolonged depression prevents someone from recovering.

• We recommend reading:

To solve a problem, you must first understand what is at its root. It is not recommended to find out on your own. It would be more correct to contact a specialist who will not only explain what the root of the problem is, but also tell you how to quickly gain weight without causing harm to your health. Otherwise, you can get an undesirable effect that will make you recover and drink pills for a long time.

Excessive thinness causes negative consequences. According to doctors, people who are prone to thinness are more likely to get sick - their body's ability to resist external influences is relatively low, they break limbs more often, have poor appetite, and their tissues age faster than those of people with normal weight. Unfortunately, there is no “magic pill” that will help you get the desired weight, and those who are determined to get better have a long and sometimes very difficult work on themselves.

How to gain weight at home?

After visiting a specialist and finally making sure that you should work with your weight in order to slightly increase it, you can go in two ways: start gaining pounds under the supervision of a nutritionist (this option, unfortunately, is not available to everyone) or try to achieve the desired result on your own. efforts. How to quickly gain weight at home? Not easy, but quite possible.

How should you eat to get better?

• Those who want to gain weight should adhere to a certain diet, increasing the number of meals up to 6-7 times a day. The last time you eat is better two hours before bedtime. Include protein in your late dinner.
• It is necessary to reconsider the ratio of proteins, fats and carbohydrates consumed in food: it should be approximately 25/20/55.
• You need to eat high-calorie foods, especially those that contain carbohydrates. Gaining weight, you can afford sweets, nutritious smoothies, honey, nuts and much more.
• Fruits are an integral part of the diet of people who want to get better. This is especially true of those beloved by many - it is an invaluable source of potassium and a very high-calorie fruit. Do not forget about vegetables: they are not so high in calories, but thanks to them, metabolism is improved.
• A special place in the diet should be given to meat and dairy products. They are not only tasty, but also useful. But it is better to choose lean meat, because otherwise, excess fats negatively affect the work of the heart and often provoke the development of diabetes.

How can a man gain a few pounds?

One of the modern trends is going to the gym, and not a single representative of the stronger sex, wondering how to quickly gain weight for a man, should not leave this unattended. It is in the gym that you can quickly achieve the desired result, especially if you train according to the recommendations of the instructor, do not abuse cardio loads and do not forget about nutrition. You need to intensively train all muscle groups, regularly exercising on simulators, and progress will not be long in coming - the arrow will gradually creep to the right, but at the same time you will not get a huge belly, full arms and shortness of breath, but a uniformly pumped up athletic body.

The peculiarity of the male body is that it is able to endure more intense physical exercise than female, so the muscles will grow faster, and therefore, weight will also be gained relatively quickly, since muscle tissue is heavier than fat.

In order to achieve this goal, you do not need to take any medications and pills. The maximum that you can afford is special additives. These include protein, which provides muscle growth, isotonic, which helps them recover faster, and vitamins that support the body. The main thing is not to slow down on what has been achieved and continue to train in order to maintain the gained weight.

How to gain weight for a girl?

Many thin women are tormented by the question of how to quickly gain weight for a girl, but at the same time not swim with a layer of fat. As you might guess, the female version of the guide for those who want to get better is somewhat different from the male. Gaining weight for a thin girl, especially if she is experiencing health problems due to its deficiency, is difficult, but possible.

There is a selection of universal tips that will help solve this issue:

• See a doctor. Perhaps the problem is not in medical pathologies, but in heredity, but it is worth making sure of this.
• Change your diet, to achieve a greater effect, using the help of a dietitian who will tell you how to get better quickly. With the help of a well-built one, you will gain weight in a short time. It is important to ensure that there are on the menu, and calorie intake exceeds their consumption.
• Eat regularly, do it every three hours, eat fractionally. So it will be better absorbed and bring more benefits.
• Love fitness! To do this, it is not at all necessary to turn yourself into a “pitching” with relief muscles, but it would be useful to increase muscle mass with the help of exercises. This will allow you to direct calories to the benefit, and not to the detriment. If desired, classes in gym you can choose an alternative in the form of a standard home exercise, walks on fresh air or the popular Nordic walking.
• Record weight fluctuations in a special notebook. Accustom yourself to write down information about the calorie content of food eaten and physical activity there. It will soon become a habit.

+1 kilogram per week is considered the norm, more intensive rates of mass gain can be harmful to health. So, do not believe in “miracle pills”, start eating right and often, rest and walk more, devote time to sports, and exercise, and then the goal will be achieved in a short time.

Your feedback on the article:

Not many people dream of increasing their weight. There are many more who seek to get rid of it. However, excessive thinness is sometimes more ugly and unattractive than excessive fullness. Angular and bony guys and girls would give a lot for the opportunity to have a rounded dense body and not be known as herrings and dryness. And, of course, they are concerned about the question, how to gain weight to get rid of ridicule and feelings of inferiority. Nutritionists believe that it is more difficult for thin people to increase body weight than their counterparts to lose the same amount. In both cases, weight change occurs under the influence of two factors: nutrition and physical activity.

Thin and slender people, as a rule, eat a lot, but do not gain body weight. The absorbed food goes into them, as into a black hole - muscles do not grow, subcutaneous fat does not appear. You can eat them at McDonald's at least every day - but the desired kilograms will be gained. If all attempts by a person to increase the size of his body were unsuccessful, it's time to turn to.

Perhaps thinness is a consequence of the disease:

• First of all, it is necessary to check the work of the hormonal system, the functions thyroid gland. With its hyperfunction, the metabolism becomes energy-consuming, their lion's share is spent by the body on internal problems. The situation arises: what more people eats, the more energy is spent on its digestion. In such a situation, it will not be possible to quickly gain weight.
• Diseases of the gastrointestinal tract almost always cause increased thinness: these are worms, which get most of our diet; gastritis, colitis, in which food is poorly digested and absorbed.
• Under stress and strong feelings, the body functions in a mode of increased readiness to fight troubles. Maintaining such a state requires large energy costs, gaining additional body weight becomes an impossible problem.
• Thinness in adolescence is a consequence of the rapid development of the body, when the increase in muscle mass lags behind the growth of bones and internal organs. The teenager does not get better, does not mature and begins to complete on this occasion.

The first rule of all who want to increase weight is to establish the cause of the negative changes in the figure, to find out what prevents you from gaining (or losing) the notorious kilograms.

Expert opinion

Egorova Natalya Sergeevna
Nutritionist, Nizhny Novgorod

The author wrote very correctly about diseases that can lead to excessive thinness. The cause of low body weight is very often helminthic invasions and diseases of the gastrointestinal tract, in which the process of digestion and absorption of nutrients is disturbed. As a result, the body receives less vital nutrients, vitamins and minerals. This leads to weight loss.

I also want to add that in old age, a sharp weight loss can be caused by oncological pathology (cancer).

But even if you are young, be vigilant. Especially if you have always had a normal body weight, and then you suddenly lost weight. Such weight loss can indicate serious health problems. Therefore, in such cases, it is necessary to undergo a full examination.

But if you have always been thin / thin, there is no need to panic and run to the hospital in horror. Most likely, you just have such a constitution. In this case, the tips in the article will be very useful to you. And you can gain the cherished kilograms if you follow them. But before that, still consult a nutritionist. Professional advice will definitely not be superfluous.

Ways to increase body weight

For thin people, absolutely healthy, who just want to add weight and become more attractive, there are some useful tips on how to gain weight at home, without the help of doctors and medications.

These methods include:

• balanced, and nutrition focused on getting fat;
• preparations and vitamin supplements for weight gain;
• elements of high-calorie sports nutrition.

Proper nutrition

Proper nutrition is based on a healthy lifestyle, when bad habits do not disrupt metabolism, and physical activity, on the contrary, speeds it up.

Practical tip: Breakfast is main point nutrition, the daily metabolism of the body starts. Ectomorphs and asthenics (people prone to thinness) can eat sweet foods, high-calorie rolls, chocolates and sweets for breakfast.

But the ideal breakfast menu for those who want to gain weight would be something like this:

• Porridge - oatmeal, buckwheat, barley, rice.
• Tea with honey or coffee with cream.
• Sweet pastries.

After a couple of hours, you need to make a 2nd breakfast: have a snack with kefir or yogurt with a sandwich.

Lunch, as a rule, consists of 3 courses, mainly, this is the time of the predominant use of protein foods with side dishes of potatoes, vegetables or cereals.

Note. Gaining weight, it is useful ... to starve. Yes Yes. Arrange a unloading mono-diet for one day several times a month (apple, cucumber, kefir or buckwheat). The diet will serve as stress for the body, it will begin to save reserves for a rainy day, which will help to round the figure.

For dinner, even for thin people, sweets and high-calorie foods are prohibited. You can not tease the body, which is preparing for rest, carbohydrate food. It instantly turns into unnecessary energy at night. For some people, this energy becomes fat, for others it brings insomnia. In any case, the metabolism is upset. Eggs, cottage cheese, a glass of kefir - a worthy completion of the daily diet.

What foods help you gain weight

Weight gain requires more than just high-calorie foods. We must not forget about vitamins and minerals - without them, metabolism is impossible. Sweets and muffins can be deposited with a couple of kilograms of fat on the stomach or waist, but the lean muscle mass that all guys dream of will not be created by sweet foods.

This requires protein foods and foods with slow carbohydrates:

• Eggs - contain protein, optimal for absorption, vitamins A, folic acid.
• Milk porridge is the best energy drink for the first half of the day.
• Meat (chicken, turkey, beef) - supply the body with amino acids for muscle growth. Meat is a source of iron and vitamin B12, without them, hemoglobin in the blood decreases, anemia develops. A person loses energy, weight, melts before our eyes.
• Pasta has a high carbohydrate content, their use is very useful for asthenics and ectomorphs, in which energy quickly disappears. Naval pasta is doubly useful: as a source of protein and energy.

Diet for weight gain

To get better in a short time, you need to have a properly composed diet in which foods are balanced in energy value, vitamins, minerals, BJU.

Sample menu for 1 day

How to gain weight for an ectomorph man

Many guys and young men of asthenic constitution (tall, thin with long limbs, with poorly developed muscles) have hopes for bodybuilding. And they are absolutely right: power loads, combined with proper nutrition, can transform the frail figure of an ectomorph. Relief muscles appear on the arms, the muscles of the back and chest grow, the coveted cubes appear on the stomach. No one will call the owner of such a figure a jerk.

Successful workouts in the gym must be supported by the right sports nutrition and mode:

• High calorie food; frequent appointments;
• Regular consumption of proteins and gainers;
• Abundant drinking regimen, especially during training;
• Sleep should take up 1/3 of the daily time

The effect of brewer's yeast on weight gain

Brewer's yeast is a source of B vitamins, which together participate in various metabolic processes. By themselves, they do not have calories, they lack proteins, fats, carbohydrates.

Please note: Yeast contributes to the fat burning process. In their presence, proteins are digested and absorbed into the blood faster, therefore, the construction of muscle tissue and weight gain faster.

Brewer's yeast can be bought in different forms: in tablets, powder, flakes, they can be simply added to food, mixed into protein shakes, into gainers. But don't mix brewer's yeast and beer. Alcoholic beer will provide negative weight gain: a beer belly and female-type obesity.

Types of protein

Protein supplement - pure protein - should certainly be used by people who experience increased stress on the body, spend a lot of energy, do physical work- and at the same time they want to gain weight or at least maintain the same. The combination of protein strength training- a way to gain muscle mass. Athletes use it daily, and those who want to improve their figure should definitely include this supplement in their diet. The best way to consume protein is in shakes. In this form, it is absorbed almost without loss, it is convenient to take it in any situation. Can be purchased different types protein, but which one is better for a particular case, you will have to find out with a nutritionist.

There are such types of sports cocktails:

• Whey protein.
• Casein.
• Soy protein.
• Protein from egg whites.
• protein isolates, etc.

Women's weight problem during pregnancy

Usually, women do not have problems with weight gain during the period of bearing a child. During this time, her body is rebuilt to feed the fetus, and body weight increases normally by a couple of tens of kilograms. But if future mom poorly gaining weight, the child runs the risk of being born prematurely and weak. So, having become pregnant, a woman is simply obliged to eat well in order to ensure the health and normal body of her child. The diet should contain all the necessary nutrients for a healthy diet, and if they are not enough, a doctor's consultation is necessary.

Nutrition rules for expectant mothers:

• Complete food rich in vitamins and minerals.
• Sufficient supply of oxygen - frequent walks in the fresh air.
• Introducing infant formula into the diet.

During lactation

Sometimes, after giving birth to a child, a woman begins to rapidly lose weight. Health problems during pregnancy and childbirth, breastfeeding, overstrain, fatigue and stress affect. First of all, we must try to establish a diet and rest, attract relatives to help and care for the baby in order to be able to fully relax. Anxiety should be caused by the absence of menstruation, which provokes insufficient weight.

To find out what is the reason, you will have to be examined:

• Check stomach;
• Pass tests for intestinal pathologies;
• Eliminate the influence of endocrine diseases.

Video on how to eat better to have a normal weight:

How to gain weight after childbirth

Firstly, you should not strive for a super-fast change in your figure. You need to get back into shape gradually, as sudden jumps and changes in diet and physical activity can lead to a long-term metabolic failure. And then instead of an ideal figure, you will get a bunch of intractable problems.

Important! Quickly enlarge muscle tissue physiologically impossible, so rapid weight gain will only lead to fat gain.

In the long term, such experiments can trigger the mechanism of obesity, which is very difficult to reverse. Therefore, the main rule for those who want to quickly increase weight is a balanced moderate diet. Harmonious physical activity, patience and good mood. And the timing will be determined by the body itself, gradually restoring health and habitual weight.

The content of the article:

Very often, beginners misunderstand the whole process of muscle fiber growth, being sure that the most important thing here is the training itself. At the same time, they do not take into account other factors, which leads to a lack of clear progress in the classroom. If you focus only on intensive training, while forgetting, for example, about the right nutrition program, then the effect is almost impossible to achieve.

Athletes often devote several hours a day to training, but this can only give results with outside support. sports pharmacology. At high loads, the body receives severe stress and requires a large amount of nutrients to restore it. Today we will try to answer in detail the question of how to gain 5 kg of muscle mass per month and whether this is possible in principle.

Nutrition program for weight gain

Nutrition is a very important aspect for effective workout. Without a quality nutrition program, you will not be able to gain weight or lose weight. To do this, you should correctly calculate the calorie content of the diet, as well as the macronutrients needed by the body daily.

In the athlete's menu, the main share of nutrients should be carbohydrates from 40 to 50 percent. Approximately 30-40 percent should be protein compounds and 10% should be given to fats. Needless to say, the nutrition program should include only natural products and fast food from McDonald's does not belong here. To calculate the required amount of nutrients, it is best to use special calculators that can be found on a large number of web resources.

When the percentage of all macronutrients and the daily calorie content of the diet is known, it is necessary to choose the right foods.

Essential Foods for Muscle Growth

If you decide to do bodybuilding seriously, then you need to forget about fatty food, fast food, chips, etc. in addition, you should reduce consumption as much as possible, and it is better to completely abandon sweets and various lemonades. Eliminate from your nutrition program everything that negatively affects the body.

The basis of your diet should be cereals, pasta, boiled meat, fish, fruits and vegetables. With intensive training, the body should receive all the nutrients it needs. This will not only allow muscle tissues to recover faster, but also strengthen the joints and ligaments, which are heavily loaded during training.

Remember that water makes up about 80 percent of your total body weight. If you can live without food for a couple of months, then without water for no more than five days. Water takes part in various processes, including the need for the growth of muscle fibers.

Sports nutrition supplements and muscle growth

Sports nutrition is an integral part of effective training, and it is impossible to talk about how to gain 5 kg of muscle mass per month without taking this factor into account. If you have just started training and your training experience does not exceed one month, then you can not use nutritional supplements. But if you have been in the gym for more than three months, then your diet should have a place for protein and creatine. You can also use gainers, but this is not always required.

When gaining mass, it is very important to provide the body with all the necessary substances. Most often, protein compounds are insufficient. Protein mixtures help to replenish their supply. A very valuable property of protein is the convenience of its use. Just add powder and water to a sports shaker, stir well and drink.

IN modern life There are often moments when it is not possible to eat well. There can be many reasons for this. At the same time, you should always remember that nutritional supplements cannot completely replace regular nutrition, but are an addition to it. Thus, you will not achieve results with protein shakes alone. After completing the training, you should use a protein mixture, after which, when you come home, you should eat well.

There has been a lot of talk lately about creatine. It should be noted that this supplement is optional. The main task of creatine is to retain water in the body, to speed up recovery processes. As a result, in the 10 kilograms gained, half will be water, which will then leave the body. By and large, within a month, gaining more than five kilograms will not work. Creatine is enough to take once or twice a month. At the same time, water consumption should also be increased.

Training sessions for mass gain

Since each person has individual characteristics, then the preparation of a training program should be approached strictly individually. It is necessary to take into account the gender of the athlete, his age, level physical training. Maybe someone should reset first excess weight and only after that start working on gaining mass. There are a lot of methods and drawing up a training program is worthy of a separate article and not even one.

If the athlete does not have overweight, but on the contrary, its lack is felt, then at first special attention should be paid to working on large muscle groups. For this, basic exercises are very well suited, on which it is necessary to focus. As an example, we can cite a simple and effective training program for athletes whose experience exceeds two months.

• 1st day - training of pectoral muscles and triceps;
• 2nd day - back muscles and biceps;
• 3rd day - muscles shoulder girdle and legs.

At the same time, each workout should include from 2 to 4 basic exercises and 2 or 3 insulating. It is also important at first to focus on the technique of performing exercises. Do not chase the working weight, it will not leave you anywhere.

For beginners who do not have the experience of athletes, it can be recommended to perform no more than 5 basic movements and again, focus on technique. It should also be noted that each athlete should keep a diary of their activities, which will help track progress and, if necessary, promptly make adjustments to the training. By following these simple recommendations, you can gain 5 kg of muscle mass in a month.

On nutrition, fluid intake and training to gain muscle mass, see this video interview: