What should a man eat to gain weight? Folk remedies for weight gain

Excessive thinness, like overweight negatively affects health. And the question of how to gain weight for a girl is no less popular than information about various diets. It often bothers young teenage girls. To solve the problem, it is not enough to simply eat more often. Underweight is not always associated with malnutrition; stress, impaired metabolism, or hormonal imbalance may be to blame. Let's figure out what to do to increase the weight at least a little.

How to quickly gain weight at home?

Once you are sure that the root of your problem - thinness - does not lie in a serious and dangerous disease, you can try to gain weight on your own, without consulting a nutritionist. To do this, you need to radically reconsider your diet. Weight will increase if you increase your intake of carbohydrates, proteins and fats. Their ratio should be approximately 60:20:20. It is also necessary to avoid stressful situations and do not neglect the gym.

How to eat properly and healthily for a skinny girl?

The diet when gaining weight should be rational. You shouldn’t go to extremes and eat only fast food. Such food will not help you gain weight, but it will seriously undermine your health. A reasonable solution would be to switch to healthy foods; you will also need to eat split meals 6 times a day. This could be three full meals and 3 hearty snacks. Below is a list of foods that will help you gain weight without compromising your health:

• Pasta and baked goods belong to the category of high carbohydrate foods. Fast carbohydrates are primarily converted by the body into fat. You are allowed to eat fresh white bread and rolls, croissants, cookies, pastries and cakes. These foods will help you gain weight and also become excellent option for snacks between main meals.
• Dairy products are no less effective in weight gain. These include: milk, sour cream, yogurt. When choosing fermented milk products in the store, pay attention to those that have a high percentage of fat content. Their use will not only allow you to gain weight, normalize your intestinal microflora, but also improve your metabolism.
• Meat. A rich and essential source of proteins. The meat menu should include beef, pork, poultry and definitely fatty fish, which is rich in omega-3 acids.
• Vegetables and fruits. The presence of fiber in food is very important for proper digestion. Beets, cabbage, pumpkin, zucchini are a rich source of vitamins and fiber. Persimmons, bananas, apricots are not only delicious fruits, but also high in calories.
• Porridge cooked with milk is considered an ideal breakfast to help you gain weight. Adding a piece of butter to your porridge will make it more nutritious.
• Not only can chocolate contribute to weight gain, it also has the unique ability to improve your mood. Buy only high-quality chocolate made from natural cocoa beans.
• Fruit juices increase appetite. A glass of juice before meals stimulates increased production of gastric juice, and this contributes to active weight gain.
• Water. You need to drink up to 2-3 liters of any liquid per day.

Diet menu for the week

Diet menu for those who passionately want to gain weight, there are no strict limits. You should not be worried about counting calories; your task is to eat small but satisfying portions. Products must be natural and fresh; the consumption of semi-finished products, as well as other products that can be quickly snacked on, is strictly prohibited. Eating should become a kind of ritual for you. Enjoy eating, and then gaining weight will be easy and pleasant.

This is what yours should look like sample menu:

1. Breakfast: Milk porridge, toast with cheese and butter, sweet tea or cocoa.
2. Second breakfast: Juice, yogurt, bun.
3. Lunch: Prepare thick soup for the first course, mashed potatoes with fish or meat as a second course. Add a fresh vegetable salad. Finish your meal with tea and chocolate.
4. Afternoon snack: Eat ice cream or enjoy dried fruits and nuts.
5. Dinner: Baked chicken or fish, vegetables, rice, white bread. For dessert, prepare a fruit salad dressed with honey.
6. At night: Drink a glass of kefir or milk with cookies.

An excellent addition to your diet for weight gain would be to consume. These drinks help increase muscle mass. You can buy ready-made dry protein mixture and dilute it with milk or water. Or prepare such a drink yourself using protein products. Whisk all the ingredients listed below in a blender and drink as you would any other drink.

Here's what you'll need:

• 1 banana;
• 250 ml milk;
• 100 g cottage cheese;
• 4 raw egg whites;
• 1 tbsp honey;
• 1 tsp olive oil.

Sports exercises to gain muscle mass

How to gain weight for girls with exercise? Most people go to gym in order to lose weight. In fact, with the help of training, you can achieve a certain muscle density, that is, your shape will become round and your angularity will disappear. Properly selected exercises in combination with a certain diet and diet can easily help you gain weight. Here are some exercises that will help you achieve your goal:

1. Follow basic exercises: squats, lunges, deadlift. Squats and lunges are exercises that can increase muscle growth in the arms and legs. If you have problems with your spine, avoid deadlift exercises.
2. Using exercise machines also effectively helps you gain weight and achieve muscle growth.
3. Perform the exercises no more than 8 times, no more than 3-4 approaches. Excessive physical activity can have the opposite effect.
4. Slowly but surely increase the load. Remember that your task is not to swim with fat, but to build muscle mass and thereby increase your weight.
5. Take away individual days for cardio training. Be sure to saturate your body with energy so that the gained weight does not go away during training.

Folk remedies and recipes for weight gain

Almost all folk remedies that help to gain weight are designed to normalize digestion and increase appetite. Here are the top foods that have worked well for people looking to gain weight:

• Rose hip. A decoction of rose hips is rich in vitamin C, which improves appetite. You can drink it instead of tea, and during the cold season it becomes simply an indispensable health drink.
• Mint. An effective remedy for atonic digestive disorders. 1 liter of boiling water and 30 gr. herbs are infused for 2-3 hours, taken orally before and after meals.
• Barberry will help you gain weight easily. Improves digestion, increases appetite. 2-3 tablespoons of dried barberry leaves are poured with 500 ml of boiling water and left for 2-3 hours. Take 30 minutes before meals.

Which weight gain pills are effective?

There are two types of medications that help you gain weight effectively. The first category refers to hormonal drugs, and the second is based on natural ingredients - brewer's yeast. You should not prescribe hormonal drugs on your own; before gaining weight with pills, a girl should consult a specialist. Brewer's yeast can be bought in pharmacies without a doctor's prescription, and its benefits have been time-tested. Regular use of brewer's yeast preparations for a month can not only help you gain weight, but also:

• Normalize metabolism;
• Remove toxins from the body;
• Bring a person’s weight to the optimal level;
• Increase immunity;
• Replenish the lack of vitamins and fats;
• Strengthen blood vessels.

Video: how can a girl gain weight without harm to her health?

When gaining weight, it is very important not to overdo it and not harm the body. It's also important to first determine whether you need those extra pounds. Find out if you need to gain weight (gain weight) and how to do it safely in the following video:

A person’s weight affects not only the attractiveness of the 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.

From a scientific point of view, a low indicator is much more dangerous than a high one. It poses very great threats to the health of the body: immunity decreases, muscle tissue atrophies, joints are affected. And according to some data, the risk of premature death increases. It is worth clarifying that in this case we will talk about thinness as a separate problem of rapid metabolism. If it is caused by internal diseases (oncology, thyroid dysfunction, diabetes), the underlying pathology must be treated.

Gaining weight is, to some extent, more difficult than losing it. extra pounds, but, nevertheless, it is quite real.

Most quick way The stress-free body kit 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. You can get fat and develop a couple of chronic diseases this way. 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 weight gain involves:

• increasing the amount of food consumed, in simple words– the portion should be approximately twice as large as usual;
• mandatory increase in caloric content due to dairy products, dried fruits, nuts, fatty meats, 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 there is 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. We are talking 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 omelet with porridge cooked in sunflower oil, and cottage cheese with honey or fruit are suitable;
• lunch should consist of a side dish (pasta, potatoes) and meat or fish, washed down with sweet coffee with cream;
• dinner is lighter but satisfying, 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 to overweight young ladies, but also to those who are 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.

Complex simple exercises, which 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, proper daily routine, balanced nutrition and rest, your figure becomes ideal.

How to gain weight in a week?

It is better to gain weight at a slow pace, without creating a 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.

1. 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 are added in 2 weeks.
2. 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.
3. The menu must include proteins (chicken meat, eggs) and fats (pork, olive oil).
4. 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.
5. Snacks should consist of healthy products(dried fruits, nuts, fruit mousses), not fast food.
6. 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.
7. In order to get better, 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. Therefore, special attention should be paid 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 a beer belly, but will stimulate the 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 exercise individual program with a coach. 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.

One of the articles that I read at the time may be useful to someone.

Many people start using various diets to lose weight. And if we hear that a person is “on a diet,” then we immediately understand that he wants to lose weight, to be slimmer.

However, problems with weight do not only mean excess weight, but sometimes it also means lack of weight. Yes, in practice, the question of how to gain weight is just as important as the question of losing weight for people with excess body weight.

When the cause of thinness is a disease or an incorrect diet or lifestyle, it is recommended to take additional measures along with prescribing the correct regimen of enhanced therapeutic nutrition. To successfully treat thinness, it is important not only to understand and eliminate its cause. The therapeutic nutrition regimen can be supplemented by taking simple medications, the use of which stimulates appetite, improves the action and composition of digestive juices, and helps the digestive system to properly absorb nutrients supplied with food.

There are many folk remedies and recipes that help thin people both gain weight and not lose the gained kilograms. It didn't really help me at the time, but maybe some of these tips will help you.

Traditional ways to quickly regain your weight.

To gain weight, you can use a recipe made from specially prepared flower pollen. This can be purchased at beekeeping departments. Mix 500g of pollen well with 2 cans of condensed milk and put it in the refrigerator for two weeks to infuse. Then consume, chewing thoroughly, first 1 teaspoon, and increase the amount every 3-5 days. It is better to drink it with warm liquid. To gain weight, a man, girl and teenager need to increase the amount of pollen consumed to 2-2.5 tbsp/1.5-2 tbsp/1 tbsp. respectively. You should take this remedy only in the morning, on an empty stomach, 15 minutes before meals. Pound three walnuts, along with one teaspoon of honey and pour one glass of beer. Then stir and drink in one go. Use for one month. This method will provide a weight gain of 2-3 kilograms. Fry and crush the walnut kernels, then mix them with honey in a 2:1 ratio. Consume 3-4 tbsp after meals. spoons 3 times a day, washed down with warm liquid, preferably milk. Make a sour cream cocktail with beer - add a few tablespoons of sour cream, 20% - 25% fat, to a glass of dark beer, add salt and mix everything well. Drink at one time. Drinking this cocktail daily will help you gain 2-3 kilograms of weight in a month. Take 6 large green apples and 300g. internal lard. Cut the lard into small pieces and grate the unpeeled apples. Then mix everything and put it on low heat so it doesn’t burn. Separate 12 chicken egg yolks from the whites and grind them with a glass of granulated sugar. Add 300g to this mixture. grated chocolate. Mix everything well with melted lard and apples, pass through a sieve or cheesecloth, then cool.

The resulting mixture can be spread on white bread and washed down with warm milk. This is a fairly old way to get better, which our great-grandmothers knew.

How to gain weight with recipes from traditional herbal medicine.

People who are underweight often complain that there are a lot of recipes to get rid of extra pounds, but there are practically no ways to gain weight. For those who need to get rid of protruding ribs and sharp elbows, there are several herbal medicine recipes for speed dial weight. For two parts of flax seeds and fenugreek, comfrey roots, take 1 part of the herb wormwood and nettle leaves. Add a little sugar and grind everything. Use half an hour before meals, 2-3 times a day, 1 teaspoon. To prepare the infusion, take 20g. centaury and calamus roots, add 50g each. dandelion roots, yarrow, benedict root and nettle leaves. And add 100g. St. John's wort, linden flowers. Grind everything together and pour boiling water at the rate of 1 teaspoon - 1 glass of water. Let it brew for 30-60 minutes and then strain. Take the infusion half an hour before meals, 2-3 times a day, warm. If you are losing weight or have a weakened, long-term illness, you should take 1 teaspoon of pollen. We insist in 50 ml. warm boiled water and stir occasionally. Take half an hour before meals, 2-3 times a day.

Barberry

Stimulates appetite and improves digestion, has a choleretic effect. The plant is collected in the form of leaves and twigs. 2 tbsp. spoons of the collection pour 500 ml. boiling water and let it brew for 2 hours. Strain the resulting infusion and take 1/3 cup 30 minutes before meals.

Knapweed

Stimulates appetite and will help you gain several kilograms of weight, in combination with therapeutic nutrition. For infusion, take 10 grams of dry cornflower and pour 250 ml. boiling water Let it brew for about 1 hour and take the infusion 3 times a day with sugar or honey.

An infusion of it is a very useful remedy for atonic digestive disorders. Take 30g. mint leaves and pour 1 liter. boiling water, leave for at least 2 hours. Use the resulting infusion half an hour before meals to increase appetite or after meals to better digestion

Gentian

An infusion of gentian roots is good remedy, stimulating digestive processes. It improves the secretion of gastric juice and the digestion of food in the gastrointestinal tract. In combination with proper diet will help you gain a few kilograms of weight. For the infusion, you need to grind 30 grams of gentian roots and pour 1 liter. white wine. Let it brew for several days, then take 100 grams before meals.

Rose hip

Rosehip tea has a beneficial effect on nervous system human system, blood vessels and internal organs. It also normalizes basic metabolism in the body. To prepare tea, pour 250 ml. boiling water 1 tbsp. spoon of rose hips and boil in a closed enamel container for 10 minutes. The prepared tea is infused for 24 hours and taken 1-2 glasses throughout the day. For anemia and exhaustion, it is useful to eat fresh rose hips in large quantities, and also drink 1/4-1/2 cups of tea 2-3 times a day.

There are other folk methods by which you can gain weight; you can find them in the relevant literature. But before you begin to correct your weight using these and other recipes, you must consult a doctor. This must be done in order not to harm your health and avoid mistakes, because... Some recipes have contraindications for use.

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Folk remedies for weight gain for men

Much less often than problems with losing weight, the question arises whether folk remedies will help a man gain weight quickly. The fact is that among the representatives of the stronger sex there are those who are naturally thin. They try a lot of the most in various ways In order to gain at least a little weight, they eat high-calorie foods and consume huge amounts of carbohydrates, but all to no avail. The weight remains the same. But folk remedies will help you gain pounds if you use them correctly.

First, you should visit a therapist and endocrinologist and make sure that excessive thinness is not caused by health problems. If there are no diseases that prevent you from gaining weight, you can begin a weight gain program. Traditional medicine offers many ways to increase weight, but the gained kilograms will not subsequently disappear.

• 1. Improved appetite
• 2. Simple recipes
• 3. Herbal tea to gain weight

To gain at least a few kilograms, you need to eat more. And this requires appetite. Here are some popular tips on how to increase your appetite:

1. 1. Vitamins help increase appetite. They are found in vegetables and fruits. Therefore, to improve your appetite, you need to eat as many fresh vegetables, fruits and berries as possible.
2. 2. Before you start gaining weight, you should buy more lemons and oranges. When they are consumed, gastric juice is released into more, food is digested faster, which means your appetite improves.
3. 3. Sour grape varieties are tonic and have a beneficial effect on the stomach.
4. 4. Traditional medicine recommends eating more apples. Thanks to them, pepsin is produced in the stomach. And the more pepsin, the more active the processes of digestion and metabolism are. Regular consumption of apples will help a man gain weight quickly.
5. 5. Garlic promotes the production of gastric juice. It is a choleretic agent. As a result of adding garlic to dishes, you can gain several kilograms.
6. 6. Cleansing digestive system- one more tip traditional medicine. Procedures, including taking laxatives and cleansing enemas, will help get rid of harmful substances accumulated in the body, cleanse it, and then eat only healthy and wholesome foods.
7. 7. When preparing ordinary dishes, you should season them with spices and aromatic herbs - this also helps to increase your appetite.

Traditional medicine offers recipes for weight gain based on natural ingredients.

1. 1. Beekeeping stores sell pollen. From it you can prepare a remedy that allows you to gain the missing kilograms. You will need 500 g of pollen and 2 cans of condensed milk. All this must be thoroughly mixed and left in the refrigerator for 2 weeks. First eat 1 tsp. per day. Drink with warm water. The mixture must be chewed thoroughly. Every few days you need to gradually increase the amount of mixture you eat. As a result, a man, in order to increase his weight, should consume 2 tbsp. l. pollen. Take it exclusively on an empty stomach, preferably in the morning, before meals.
2. 2. For this recipe you will need walnuts. The pulp of 3 nuts should be crushed, add a little honey and pour a glass of beer. Mix thoroughly and drink everything at once. If you drink this mixture daily for a month, your weight will increase by 2-3 kg.
3. 3. Barberry is very effective; you will need its branches and leaves. The raw materials should be poured with boiling water and left for 2 hours. The strained infusion is drunk 0.5 tbsp. before every meal.
4. 4. Roast and chop the kernels of several walnuts. Add 2 times less honey to them, mix well. You need to eat several tablespoons. l. three times a day after meals. It is better to drink it with warm milk.
5. 5. A well-known remedy for weight gain is beer with sour cream. You will need dark beer and rich sour cream. 2-3 tablespoons of dairy product are mixed with 1 tbsp. beer, salt, mix well. You should drink the cocktail right away. If you consume it daily for 1 month, you can add 2-3 kg of weight.
6. 6. You will need several green apples and lard. Grate the apples and finely chop the lard. Mix and put on slow fire, stirring constantly so as not to burn. Add 1 tbsp to 12 egg yolks. sugar, grind thoroughly. Grate a chocolate bar and add it there. Then add this mixture to the lard with apples and cool. The resulting mass can be eaten with white bread and milk. This is an old recipe that our distant ancestors used.

Recipes for losing weight are found at every turn, but ways to gain weight are quite rare. Folk remedies for weight gain include several herbal medicine recipes.

1. 1. Cornflower helps increase appetite. An infusion of cornflower in combination with a balanced diet will allow you to gain several kilograms. You will need dry cornflower. 10 g of it is poured with boiling water and left for an hour. Cool, drink 3 times a day. The drink will be bitter. To improve the taste, you can mix it with sugar or honey.
2. 2. An infusion of mint leaves helps speed up the digestion process, improve appetite and ultimately gain the required amount of missing kilograms. 30 g leaves pour 1 liter hot water. Leave to infuse for 2 hours. To increase appetite, drink the drink before meals. To improve digestion, drink it after meals.
3. 3. Gentian roots are an excellent remedy for accelerating digestive processes, increasing the amount of gastric juice and more efficiently digesting food. Drinking an infusion from the roots of this herb and at the same time eating properly will increase your weight by several kilograms. 30 g of crushed roots are poured into 1 liter of white wine. Leave for 2-3 days. Drink 100 g before meals.
4. 4. Rosehip has a number of properties that are beneficial to the human body. One of them is the ability to calm the nervous system and normalize metabolism. Tea is prepared from rose hips. For this, 1 tbsp. l. fresh or dry rose hips pour 1 tbsp. boiling water and simmer covered for 10 minutes. Leave for 24 hours and drink 1-2 tbsp per day. It is useful to eat fresh rose hips.
5. 5. Pour 20 g of dry thyme herb into 0.5 liters of boiling water. Leave for 2 hours, strain and drink 100 g before meals.
6. 6. 1 tbsp. l. dandelion leaves pour 1 tbsp. water, boil for 10 minutes, leave for an hour. Drink 1 tbsp. l. 3 times a day.

Many people know that brewer's yeast helps increase weight.

It's yeast, not beer. They contain a huge amount of different vitamins and minerals. As a result, brewer's yeast can improve digestion processes, liver function, and speed up metabolism. They are usually consumed by men who seek to increase their weight by building muscle mass with strength exercises. Drinking brewer's yeast drink, strength training and proper nutrition will help you add pounds. Brewer's yeast increases appetite, which should be taken into account when developing your menu. Otherwise, you can increase not the muscles, but the fat layer.

To prepare the drink you will need 50 g of brewer's yeast, 15 g of black bread and water. Cut the bread into strips, lightly dry it in the oven or microwave, and soak in 300 ml of boiling water. Let it stand for about 3 hours. Then strain the liquid, add 45 g of yeast and put on low heat. When it reaches approximately 70ºC, remove from heat and leave to cool completely. Then add the rest of the yeast, close the lid, and wrap warmly. Let it steep for another 8 hours. Then the drink can be consumed. If it seems too tasteless, add a little honey.

There are many traditional methods for gaining weight. But before you start gaining weight with them, it would be a good idea to consult a doctor. Some herbs and products can cause allergic reactions and should not be used for a number of diseases. Therefore, consultation with a doctor is necessary so that the use of traditional medicine does not cause harm, but helps to achieve the desired goal - to gain the required number of kilograms.

Having trouble gaining weight?

Read what Elena Malysheva advises for people with weight problems. Our readers have already confirmed that using this method quickly solves problems with Weight. It turns out everything is simple, you need to start with what to remove from the body...

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For many, being underweight is the same problem as being overweight for others. In both cases, calories are to blame: in the first, there is a lack of them, and in the second, we are talking about their excess. It is much more difficult for thin people to gain weight and even more difficult to maintain weight than to lose fat, so solving this problem should be taken seriously.

Before a man begins to gain weight at home, it is important to consult a doctor. It is likely that the reason for the loss of kilograms is some kind of disease. It is also necessary to find out what stress can be given to the body, whether it is possible to adhere to certain diets, what medications are safe for your body to take, etc.

The main components of successful weight gain are nutrition and exercise. Although training requires more energy from the body, without it it will be difficult to achieve a long-term effect. Many people believe that for a man to gain weight, all he needs to do is eat fatty street food and get plenty of rest.

However, this can only lead to many diseases. In fact, even at home it is necessary to adhere to a properly balanced protein-rich diet and a normal daily routine, where rest alternates with physical activity. Adequate sleep is important because it allows the body to recover.

Proper nutrition for weight gain

Proper nutrition is of great importance for weight gain. The menu should be designed in such a way that the number of calories exceeds the total energy expended. It is very important to correctly calculate the rate coefficient of the required amount of calories.

To do this, you first need to decide how many kilograms you plan to gain in a month. Scientists have found that each kilo is equal to 7715 kilocalories. Therefore, we multiply this figure by the planned number of kilograms. Let's say a person plans to gain 3 kg in a month. Accordingly: (3x7715)/30=1800 kilocalories - this is exactly how much he needs to increase the energy value of his diet per day in order to achieve the desired result.

Let's look at a sample menu for a man on a weight gain diet.

• First breakfast (07:00) – buckwheat porridge with milk, bun with butter, cocoa with milk and sugar
• Second breakfast (11:00) – sandwiches (bread with butter and baked meat or cheese), fruit juice
• Lunch (14:00) – beetroot soup with beef and sour cream, macaroni and cheese and chicken fillet balls, berry compote
• Afternoon snack (17:00) – vegetable salad with vegetable shortening and cheese, a slice of whole grain bread
• Dinner (20:00) – omelet with ham, cheese and fresh vegetables, tea with honey

What exercises will help you get better?

In order for the weight gained to be of better quality and to be able to be maintained, physical activity is necessary. You need to reduce the amount of cardio loads and focus all your energy on weight training. There are special exercises which will help increase muscle mass. To make it easier to practice, the body needs to be divided into three zones - top (arms), middle (torso), bottom (legs).

Here are some of the exercises that will help you gain weight:

1. works the shoulder girdle and pectoral muscles: push-ups, pull-ups on the horizontal bar, working with dumbbells in your hands;
2. the abdominal press swings: twisting, lifting the limbs in a lying position;
3. for back muscles: deadlift, dumbbell press to the chest or belt, pull-ups on the horizontal bar, barbell row to the chin;
4. leg muscles work: squats with weights or a barbell, lunges with dumbbells in hands, standing barbell rows.

There is no need to study all week; 3-4 days will be enough. Each workout you need to alternate loads on certain muscle groups. The weight of the weights should increase smoothly. Also, over time you need to increase the number of exercises and approaches.

You shouldn't exhaust yourself with too intense exercise, as it will lead to burning extra calories.

Muscles grow while resting between workouts. If you exercise correctly and regularly, the effect can be seen within a month.

Weight gain drugs

Sometimes, it is so difficult for a man to gain weight that he needs to resort to taking special medications. Before you start using such drugs, it is strictly recommended to consult a doctor.

Modern pharmaceuticals offer many options that have different effects on male body to achieve the ultimate goal - weight gain. The most common are tablets, as well as various injections. They, in turn, can be divided into the following groups.

1. Brewer's yeast is very rich in vitamin B and contains many useful microelements; They help normalize metabolism, improve appetite, and digestion.
2. Hormonal pills - act on the endocrine system; however, you need to beware of overdose, as they affect men's health, in particular they reduce libido, lead to infertility, the development of cancer and other problems.
3. Naturopathic medications are safer and contain natural herbs. They stimulate appetite and help better absorb nutrients. They can also improve immunity.

Recently, it has become very popular among bodybuilders, as well as those wishing to increase body weight. sports nutrition. This includes high protein protein, protein drinks, bars, vitamin complexes, gainers.

Folk remedies for weight gain

Those who want to get better don’t have to immediately run to the pharmacy for magic pills, because there are many folk recipes for gaining kilograms. Let's look at a few examples of the most effective methods.

1. You will need 10 large apples and 0.5 kg. internal lard. Grate the unpeeled apples on a coarse grater, cut the lard into small pieces. Mix these ingredients and place on low heat to simmer. The main thing is not to burn. Next you will need 20 pcs. chicken egg yolks: grind them with two glasses of granulated sugar. Add another 500 g of finely grated dark chocolate to the mixture. Mix everything well. Rub the resulting mixture through a sieve or cheesecloth. The resulting product can be eaten instead of butter with white bread and washed down with warm tea. This recipe is very old and was known to our great-grandfathers.
2. Crush 3 walnuts with a teaspoon of honey. Pour a glass of beer over everything and stir well. Drink the mixture in one go. It is recommended to drink the drink for a month.
3. Dilute a few tablespoons of fat sour cream with a glass of beer, add salt and mix. Drink the mixture in one go. It is recommended to use every day for a month.

Will help you gain weight folk recipes from the field of herbal medicine. Decoctions of barberry, cornflower, mint, gentian, and rose hips will help achieve the goal.

This article highlights the most effective methods gaining weight at home. However, if you cannot achieve the desired result after following the described rules, then you should contact a specialist. Perhaps the cause is some kind of disease. The main task of any manipulation is not to undermine your health.

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How to gain weight for a girl at home - pills, folk remedies and recipes

Excessive thinness, like excess weight, has a negative impact on health. And the question of how to gain weight for a girl is no less popular than information about various diets. It often bothers young teenage girls. To solve the problem, it is not enough to simply eat more often. Underweight is not always associated with malnutrition; stress, impaired metabolism, or hormonal imbalance may be to blame. Let's figure out what to do to increase the weight at least a little.

How to quickly gain weight at home?

Once you are sure that the root of your problem - thinness - does not lie in a serious and dangerous disease, you can try to gain weight on your own, without consulting a nutritionist. To do this, you need to radically reconsider your diet. Weight will increase if you increase your intake of carbohydrates, proteins and fats. Their ratio should be approximately 60:20:20. It is also necessary to avoid stressful situations and do not neglect the gym.

The diet when gaining weight should be rational. You shouldn’t go to extremes and eat only fast food. Such food will not help you gain weight, but it will seriously undermine your health. A reasonable solution would be to switch to healthy foods; you will also need to eat split meals 6 times a day. This could be three full meals and 3 hearty snacks. Below is a list of foods that will help you gain weight without compromising your health:

• Pasta and baked goods belong to the category of high carbohydrate foods. Fast carbohydrates are primarily converted by the body into fat. You are allowed to eat fresh white bread and rolls, croissants, cookies, pastries and cakes. These products will help you gain weight and are also an excellent option for snacking between meals.
• Dairy products are no less effective in weight gain. These include: milk, sour cream, yogurt. When choosing fermented milk products in the store, pay attention to those that have a high percentage of fat content. Their use will not only allow you to gain weight, normalize your intestinal microflora, but also improve your metabolism.
• Meat. A rich and essential source of proteins. The meat menu should include beef, pork, poultry and definitely fatty fish, which is rich in omega-3 acids.
• Vegetables and fruits. The presence of fiber in food is very important for proper digestion. Beets, cabbage, pumpkin, zucchini are a rich source of vitamins and fiber. Persimmons, bananas, apricots are not only delicious fruits, but also high in calories.
• Porridge cooked with milk is considered an ideal breakfast to help you gain weight. Adding a piece of butter to your porridge will make it more nutritious.
• Not only can chocolate contribute to weight gain, it also has the unique ability to improve your mood. Buy only high-quality chocolate made from natural cocoa beans.
• Fruit juices increase appetite. A glass of juice before meals stimulates increased production of gastric juice, and this contributes to active weight gain.
• Water. You need to drink up to 2-3 liters of any liquid per day.

Diet menu for the week

The diet menu for those who passionately want to gain weight does not have any strict boundaries. You should not be worried about counting calories; your task is to eat small but satisfying portions. Products must be natural and fresh; the consumption of semi-finished products, as well as other products that can be quickly snacked on, is strictly prohibited. Eating should become a kind of ritual for you. Enjoy eating, and then gaining weight will be easy and pleasant.

This is what your sample menu should look like:

1. Breakfast: Milk porridge, toast with cheese and butter, sweet tea or cocoa.
2. Second breakfast: Juice, yogurt, bun.
3. Lunch: Prepare thick soup for the first course, mashed potatoes with fish or meat as a second course. Add a fresh vegetable salad. Finish your meal with tea and chocolate.
4. Afternoon snack: Eat ice cream or enjoy dried fruits and nuts.
5. Dinner: Baked chicken or fish, vegetables, rice, white bread. For dessert, prepare a fruit salad dressed with honey.
6. At night: Drink a glass of kefir or milk with cookies.

A great addition to your diet for weight gain is drinking protein shakes. These drinks help build muscle mass. You can buy ready-made dry protein mixture and dilute it with milk or water. Or prepare such a drink yourself using protein products. Whisk all the ingredients listed below in a blender and drink as you would any other drink.

Here's what you'll need:

• 1 banana;
• 250 ml milk;
• 100 g cottage cheese;
• 4 raw egg whites;
• 1 tbsp honey;
• 1 tsp olive oil.

Sports exercises to gain muscle mass

How to gain weight for girls with exercise? Most people go to the gym to lose weight. In fact, with the help of training, you can achieve a certain muscle density, that is, your shape will become round and your angularity will disappear. Properly selected exercises in combination with a certain diet and diet can easily help you gain weight. Here are some exercises that will help you achieve your goal:

1. Perform basic exercises: squats, lunges, deadlifts. Squats and lunges are exercises that can increase muscle growth in the arms and legs. If you have problems with your spine, avoid deadlift exercises.
2. Using exercise machines also effectively helps you gain weight and achieve muscle growth.
3. Perform the exercises no more than 8 times, no more than 3-4 approaches. Excessive physical activity can have the opposite effect.
4. Slowly but surely increase the load. Remember that your task is not to swim with fat, but to build muscle mass and thereby increase your weight.
5. Set aside separate days for cardio training. Be sure to saturate your body with energy so that the gained weight does not go away during training.

Folk remedies and recipes for weight gain

Almost all folk remedies that help to gain weight are designed to normalize digestion and increase appetite. Here are the top foods that have worked well for people looking to gain weight:

• Rose hip. A decoction of rose hips is rich in vitamin C, which improves appetite. You can drink it instead of tea, and during the cold season it becomes simply an indispensable health drink.
• Mint. An effective remedy for atonic digestive disorders. 1 liter of boiling water and 30 gr. herbs are infused for 2-3 hours, taken orally before and after meals.
• Barberry will help you gain weight easily. Improves digestion, increases appetite. 2-3 tablespoons of dried barberry leaves are poured with 500 ml of boiling water and left for 2-3 hours. Take 30 minutes before meals.

Which weight gain pills are effective?

There are two types of medications that help you gain weight effectively. The first category refers to hormonal drugs, and the second is based on natural ingredients - brewer's yeast. You should not prescribe hormonal drugs on your own; before gaining weight with pills, a girl should consult a specialist. Brewer's yeast can be bought in pharmacies without a doctor's prescription, and its benefits have been time-tested. Regular use of brewer's yeast preparations for a month can not only help you gain weight, but also:

• Normalize metabolism;
• Remove toxins from the body;
• Bring a person’s weight to the optimal level;
• Increase immunity;
• Replenish the lack of vitamins and fats;
• Strengthen blood vessels.

Find out more ways on how to gain muscle mass for a girl.

Video: how can a girl gain weight without harm to her health?

When gaining weight, it is very important not to overdo it and not harm the body. It's also important to first determine whether you need those extra pounds. Find out if you need to gain weight (gain weight) and how to do it safely in the following video:

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• How to feed carrots in June using folk remedies

Men who have an asthenic body type and are tall often find it difficult to gain weight and gain weight. Every man, on a subconscious level, strives to be strong and look the part. Many people begin to lean on high-calorie foods and sports nutrition in order to gain weight and build muscle mass, but they make many mistakes and do not get the result that they initially strived for.

How can a man gain weight quickly? To make it healthy and in an efficient way, it is enough to adhere to some nutritional rules and exercise in doses. Only rationalization of all available methods can lead to active weight gain and sustainability of the results obtained. Thoughtless physical activity and improper food intake can lead to the opposite effect and also cause great harm to men's health.

Nutrition for fast weight gain in men

The first thing men need to pay attention to is “How to gain weight quickly?” — rationalization of nutrition. The basic principles of nutrition for weight gain are to eat large amounts of high-calorie food, evenly distributed throughout the day.

Basic principles of nutrition correction that will help a man gain weight:

• Meals should be taken at least 4 times a day, ideally 5-6 meals should be consumed per day, including snacks. Be sure to include carbohydrate fuels in your diet as the main source of energy. It is necessary to include high-quality protein in the daily menu - dairy products, meat (including poultry), fish and seafood are good for these purposes. A complete meal should include an increased dose of proteins and carbohydrates. A man who wants to gain weight should increase the daily amount of calories consumed by 300-500 above the norm established by WHO, taking into account his rhythm of life and physical activity. Immediately after eating, you should relax and unwind. If you play sports, the time interval between workouts and meals should be 1-1.5 hours.
• Breakfast, lunch and dinner. For breakfast, it is most acceptable to eat an omelet made from several eggs with the addition of heavy cream or milk. Be sure to include high-calorie fruits and dried fruits in your diet (salads and milkshakes containing them are ideal for breakfast). Eat full-fat cottage cheese, honey and light proteins, such as seafood and fish, in the morning. Make it a rule to have your morning meal within an hour of waking up. It is useful to eat porridge seasoned with butter. For lunch, try to eat vegetable salads fortified with vitamins, thick soups like goulash or shurpa, and for the main course have a portion pasta or potatoes with a large piece of meat or fish. For dinner you can eat stew with seafood sour cream, cottage cheese casserole or omelet. Try to drink coffee with cream.
• Snacks. First of all, they must be healthy. There is no need to satisfy your hunger with crackers, chips and processed foods. To effectively gain healthy weight, you need to eat right. Give preference to sweet casseroles, dried fruits, yogurts, drink more milk and milkshakes, and snack on sandwiches made from whole grain bread with cheese and ham. Diversify your menu with vegetable salads, eat more chicken eggs. Eat a lot of nuts - the most valuable food for men's health, strength and figure.

Remember the main rule: large portions, stuffed with all possible products, are not a guarantee of normal weight gain. The main thing in any diet and nutrition system is to get all the necessary vitamins and microelements from your daily diet. Try to eat homemade food and take it with you so that you are not tempted to eat quick meals. harmful products.

About drinks

Anyone healthy body A sufficient amount of fluid is necessary, which ensures cell growth and division, regulates water-salt balance and prevents dehydration. A healthy person should consume at least 1.5-2 drinking water per day. For those who want to gain weight, the best solution is to take milk. Consume whole milk, and in addition to it, do not forget to drink regular distilled water.

Brewer's yeast for weight gain and muscle mass

Many doctors advise thin guys to take brewer's yeast to gain weight. Some representatives of the stronger sex are seriously afraid of getting the notorious beer belly from taking them. However, this is a misconception that is not justified in any way. The drug contains large number important vitamins, minerals and amino acids. Brewer's yeast increases appetite and promotes weight gain, including muscle mass. In addition, the tablets regulate metabolic processes, which is necessary for the health of every person. You can purchase the drug at any pharmacy without presenting a prescription.

A healthy mind in a healthy body!

Sports are an important integral part for weight gain in men. It is good because it helps to acquire strong muscles, and not to build up a few extra folds in the abdominal area. The most correct solution would be to write to gym and classes with a trainer according to an individual program. If this is not possible, it is quite advisable to find an alternative to this in the form of home exercises. They must include power loads: deadlift, bench press, push-ups and pull-ups.

It would be a good idea to add dumbbells and barbells to your home arsenal. It should be remembered that muscle growth occurs during rest, so you should not overdo it with training. Try to give your body proper rest, sleep at least 8-9 hours a day.

An important aspect in sports is special nutrition. Try using instant protein shakes and fiber. Not to be confused with chemicals used by bodybuilders.

Boys rarely ask themselves the question: “Why am I so thin?” The problem worsens in adolescence, when they measure their strength, begin to be interested in the opposite sex, and are ranked according to the rating of “male beauty.” Then it turns out that girls are more willing to be friends with athletic, well-built men. Plump fatties and “eternal teenagers” with sunken chests and thin neck they deprive you of attention. The desire to gain weight, look good and be liked by girls is possible: you need to work smartly on your character and body.

Where do skinny men come from?

The first thing to do is to establish the cause of thinness: it can be pathological and physiological.

Pathological thinness

Sudden weight loss is caused by diseases such as:

If within 1–2 months the loss is more than 5% of weight, the first the right step- a visit to a doctor, first a therapist, and then a specialist. It will not be possible to gain weight with such diseases.

Nervous disorders are a particularly common cause of weight loss.

1. Stress forces the human body to work in high alert mode. All its resources (fat, protein) literally burn, turning into carbohydrates - a source of energy for the body. Even increased nutrition during periods of stress will not help a person gain weight.
2. Depression is a consequence of prolonged stress. It is associated with decreased vitality, lack of appetite and, as a result, weight loss.
3. Anorexia is a mental illness caused by the fear of being fat. The guy exhausts himself with diets and intense physical activity, becomes incredibly thin, but is convinced that he needs to lose weight.

In such cases, consultation and treatment with a psychotherapist and psychiatrist, sedatives, vitamins, and psychotropic medications are necessary.

Physiological thinness

1. Body type with its own metabolic characteristics.

The tendency to be thin may be an innate predisposition. According to their bodily constitution, all people are divided into three types:

• endomorphs - hypersthenics;
• mesomorphs - normosthenics;
• ectomorphs - asthenics.

Thin and tall men with a small layer subcutaneous fat, elongated muscles on thin bones belong to the type of ectomorphs or asthenics. Their feature is accelerated metabolism(metabolism), in which there is no time to form fat layer, and muscle building occurs with great difficulty.

Improper nutrition nullifies all attempts of asthenic people to gain weight. People with asthenic build should eat often and a lot. But they don’t have a big appetite, and they eat 1-2 times a day. The body only replenishes energy costs and does not receive material for building muscles.

Disrupted work and rest patterns are of fundamental importance in weight gain: people gain weight while they sleep. Disordered and insufficient sleep, eating on the go is a clear sign that an asthenic person will have neither smooth outlines nor defined muscles.

Is it really necessary to gain weight?

Do you need to gain weight? Two formulas derived back in the 19th century will help answer this question.

1. Broca's formula is suitable for men with a height of 155 cm to 170 cm.

Weight = (Height - 100) - (Height - 100)*0.1

Let's say a guy is 170 cm tall, he normal weight will be:

(170 - 100) - (170 - 100) *0.1 = 70 - 7 = 63. If your weight is 1–2 kg less than normal, then you need to take care to increase it.

2. The international indicator of height and weight correspondence is the Body Mass Index. This formula appeared at the end of the 19th century.

BMI = Body weight/Height2 (squared)

Body weight is taken in kilograms, and height in meters. This indicator is universal and has no restrictions on growth. The calculated indices are compared with recommendations developed by the World Health Organization:

Table: relationship between mass index and body weight

So, if a young person under 25 years of age has a body mass index of less than 17.5, and there are no serious illnesses, then he needs to increase his body weight. Excessive thinness is dangerous to health and has negative consequences.

1. The immune system is weakened, diseases chain one after another: herpes, colds, sore throats, flu, etc.
2. The bones become thin, the spine bends towards the digestive organs and puts pressure on them; food is poorly digested; appetite worsens.
3. Nervousness increases, mood drops, fatigue does not go away.
4. Tissues and organs quickly age and wear out, hair turns gray, and nails break.
5. A very thin person freezes quickly; every wound on the skin threatens complications, since there is no fat protection. The absence of fat deposits under the skin deprives the body of energy reserves.

How can you gain weight quickly?

Getting better for an asthenic person is a difficult task. You need to radically change your lifestyle: first, change your diet; secondly, start training your body; thirdly, observe the work and rest schedule.

Proper nutrition management consists of several sequential steps.

Calculating your daily calorie intake for weight gain

Let's start with the Harris-Benedict formula, which determines the basal metabolism - the basic amount of calories to maintain the vital functions of the body itself:

GV = 88 + (13.4* weight) + (5*height) - (5.8*age)

If a guy is 180 cm tall, weighs 70 kg, and is 25 years old, then the base amount will be:

88 + (13.4*70) + (5*180) - (5.8*25) = 88 + 938 + 900 - 145= 1781 kcal/day.

This number of calories must be multiplied by the activity coefficient. It depends on the intensity of the loads that a person has during the day.

• Sedentary lifestyle: sedentary work, passive rest - coefficient is 1.2.
• There are active days 1–2 times a week: work in the country, jogging, training - 1.3.
• 2–3 days a week playing sports or physical work - 1.5.
• Running on long distances, daily workouts or permanent physical work - 1,7 – 1,9.

Let's say our guy spends 3 days a week in the gym, then he needs to consume:

1781*1.5 = 2775.5 kcal/day.

These calories will only replenish his energy costs. To increase weight, you should add another 400–600 kcal to the norm, because muscles are not built from thin air. An asthenic person should consume more than 3000 kcal daily in order to achieve weight gain.

Determination of diet

In men, weight is gained through an increase in muscle mass, this is achieved by a balanced ratio of proteins, fats and carbohydrates

• Proteins - building material for muscles. You need to eat 2–2.5 g of protein for every kilogram of weight. If you weigh 70 kg, this would be 140–180 g of protein, which is 560–720 kcal or 20–25% of the diet. Especially useful: chicken meat; eggs; mackerel, herring, red fish; cottage cheese.
• Carbohydrates. Asthenics have significant energy costs, this is due to accelerated exchange substances. Therefore, carbohydrates occupy a central place in nutrition. They are consumed at the rate of 4–6 g per 1 kg of weight, i.e. 280–420 grams per day, which is equal to 1100–1700 kcal or 60% of the diet.
• “Fast” carbohydrates (sweets, fruits, baked goods) are high in calories, restore energy costs well, but do not stay in the body for long. “Slow” - with a long chain of decomposition reactions - play important role during the formation of muscle mass. These include porridges: buckwheat, oatmeal, rice; pasta, potatoes; apples, bananas, zucchini, tomatoes.
• Fats are needed in an amount of 1–2 g/kg of weight; for a weight of, for example, 70 kg, this will be 70–140 grams per day. Saturated fats ( butter, pork, fast food) it’s better not to get carried away, they are absorbed only by 25–30%. Unsaturated: vegetable oil, nuts, are 100% digestible and should prevail in the diet over animal fats.

Carbohydrates play an important role in gaining muscle mass

The right approach to food

For an asthenic person this is perhaps the most difficult thing. Lack of appetite forces him to eat when the body is literally screaming about the lack of calories to live. This means that all minor fat reserves have already been burned, and muscle tissue begins to break down. In order to provide yourself with energy, and even have the material to gain weight, you need to regularly add the appropriate amount of calories into the “metabolic furnace”: you need to eat often and the food that is needed at the moment.

A hearty breakfast is absolutely mandatory for an ectomorph: eggs, cereal, bread, coffee - this is a charge of energy + building material for muscles. Between the main meals there should be 3-4 intermediate meals: energy refueling in the form of fruits, sandwiches, juices. Protein lunch with good portions of meat, fish, potatoes, vegetable salads. An hour before training and immediately after it - a light snack of “fast” carbohydrates (fruits, sweets), restorative energy reserves + protein shake. In the evening - cottage cheese, milk, kefir - sources of “night” proteins, because weight gain occurs at night.

Table: how to eat right to gain weight

Meals	First option	Second option	Third option
First breakfast	Butter (60g), porridge (oatmeal, buckwheat, rice), black bread, coffee, jam.	Three-egg omelette with rye bread, canned corn (1/3 can), grapes or melon; black tea with jam.	2–3 eggs (boiled or fried), cheese, oatmeal (buckwheat, rice), 1–2 tsp. linseed oil, bread, tea or coffee.
Lunch	A sandwich with butter or sausage, a glass of milk.	Bread, cheese, juice or kefir, a handful of nuts or dried fruits.	Fruits (apple, banana), protein shake.
Dinner	Meat broth with pasta, meat or fish (100–150 g), potatoes (fried or mashed), vegetable salad.	Soup, potatoes with meat or fish, vegetable salad, compote.	Vegetable salad, meat (chicken, beef), rice or potato bread.
“Refueling” before training		Oatmeal, banana, tea with a chocolate bar.	Fruits.
Recovery after training			Chocolate bar, bananas, gainer.
Dinner	Porridge or cottage cheese with sour cream, vegetable salad, sandwich with butter or sausage.	Rice or buckwheat porridge, green peas (1/3 of a jar), berries, apple, orange (depending on the season); green tea.	Fish or poultry, cereal, juice.
Refueling before bed		A glass of kefir or milk.	Cottage cheese, kefir.

It is necessary to eat food at the same time, only then will the body be ready for the next dose of calories: enzymes are released and appetite appears. The best way to increase appetite is diet, a great desire to gain weight and look beautiful.

A set of products for weight gain in the photo

Meat is rich in protein and contains naturally occurring creatine Eggs are a source of proteins that the body needs every day Cottage cheese is rich in casein, which provides the body with long-lasting protein Fruits and vegetables provide the body with many nutrients, vitamin C and E, beta-carotene Nuts are a rich source monounsaturated fats

The sweat of your brow increases your weight

The second condition for increasing muscle tissue is muscle training, although they do not grow due to physical activity. Training causes fatigue in the muscles and triggers the recovery mechanism muscle fibers, which grow during the rest period (if there is building material for this!).

“Fat people” have to run and move, burning calories, while the lot of asthenics is to “carry iron.” No matter how scary it may be for their fragile bones.

Classes consist of basic exercises with dumbbells and a barbell: bench press - for shoulder and pectoral muscles; squats - to increase legs; deadlift - for powerful back. But not all exercises are immediately suitable for beginners; you can damage joints and tear ligaments. Therefore, the training program and types of exercises must be determined with the trainer.

Video: basic exercises for gaining muscle mass

Some rules for gaining weight:

1. The repeated effort method is the most effective at increasing muscle mass. The main thing here is not the magnitude of the load, but the repetition of the exercise “until muscle failure” until there is no strength to make the next jerk. During the last jerks, a “burning” appears, which indicates extreme stress in the trained muscle and the creation of conditions for its growth during the rest period. A short rest - 0.5–2 minutes - and a new approach. Three to four approaches provide maximum load for the muscles.
2. Mandatory rest and relaxation (5-10 minutes) after performing one exercise before approaching another.
3. Algorithm for increasing loads: if own weight increased by 1 kg - the number of repetitions of the exercise must be increased by 10, or the weight of the barbell - by 2 kg. It is not recommended for thin people to work with one weight for more than a week: muscle growth will not occur.
4. Classes should not be more frequent three times per week, muscles must rest and recover, this is when their growth occurs.
5. The best time to exercise in the gym is in the evening, from 20 to 22 hours.

At home, pull-ups on the horizontal bar are required - for a sculpted back and shoulder girdle; push-ups that tighten the pectoral muscles.

Steroids - hormonal drugs - allow athletes to quickly increase muscle mass before competitions. In ordinary life, they will lead to hormonal imbalance and liver disorders. Flexing your biceps on the podium and then falling down with a diseased liver is not an option for a happy life.

Preparing gainer at home

Gainer - biologically active additive to food rich in protein and carbohydrates; means for gaining muscle mass.

1. “Chocolate lard” - an ancient folk remedy known to our great-grandmothers. With its help, you can gain weight up to 1.5 kg per week.

• 400 g lard;
• 6 green apples;
• 12 egg yolks;
• 1 glass of sugar;
• 100 g chocolate.

Cut the lard and apples into small pieces and heat in the oven at moderate temperature, then rub through a sieve. Grind the yolks with sugar and mix with the shaved chocolate. Mix everything. Spread the delicious chocolate mixture on bread and wash it down with hot milk.

2. A sports gainer can be prepared from available materials. You can drink it after training and between meals up to three times a day.

• Eggs - 2 pcs;
• Milk 2–3% - 400 ml;
• Honey - 1 tsp;
• Wash the eggs thoroughly, break them into a bowl, add milk, add honey and mix with a blender.

All men who managed to overcome their thinness and turn from an “ugly duckling” into a swan adhered to three gold rules Here they are: