How to gain weight for a girl at home quickly, without harm to health. Preparations for gaining muscle mass, nutrition

Principles and rules of weight gain

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

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

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

• Proteins are one of the main “building” materials in the human body. High protein foods include meat, fish, eggs, lots of dairy products, and legumes.
• Carbohydrates – energy recharge for the nervous system and the whole body. Receiving a large amount of carbohydrates, a person quickly gains weight.
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• Fats are a storehouse of thermal energy. To increase body weight, your diet should include both plant and animal fats.

For harmonious weight gain, sleep should be at least 7–8 hours, but you shouldn’t forget about daytime sleep either.

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

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How to adjust your lifestyle

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

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

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

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

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

Myths about gaining muscle mass in girls

When it comes to the gym and muscles of the fair sex, stereotypes paint quite specific pictures in the minds of most ordinary people. Let's dispel the myths.

Myth No. 1: Strength training makes girls pumped up.

Having seen enough photographs of leading CrossFit athletes, the opinion spread among women that strength training restructures the figure according to the male type, and the muscles become pumped up. We break stereotypes: in order for muscles to increase in volume, growth hormone is needed, and the female body is not inclined to produce the required amount of natural steroid.

In addition, you should not try on the body shape of professional athletes because:

• professional athletes live and earn their living through sports, so their training system is very different from amateur training;
• Competition form is peak form that looks different between seasons.

In the hall you can see girls lifting iron. They look really big, but this is often due to excess weight, which is layered on muscle mass. To avoid looking too bulky, it is recommended to maintain 15-18% body fat.

Myth #2: Girls can't build muscle as effectively as guys.

It is true that the female body has 15-20 times less testosterone than the male body. And testosterone, as mentioned above, promotes muscle growth. But not only the male hormone is responsible for mass gain. The female hormone estrogen promotes:

• increasing metabolism;
• reducing catabolism (muscle breakdown).

Low testosterone levels will not help improve a girl’s body shape, but the physiological characteristics of the female body compensate for the deficiency. Women can be just as successful at building muscle mass as men, as evidenced by the numerous women's nominations in the field of fitness and bodybuilding.

Myth No. 3: Girls need to keep themselves in good shape, not build muscles.

Women's magazines, television programs and the Internet are replete with recommendations that a girl just needs to keep herself in good shape. Someone will perceive this information in their own way, going on a starvation diet and doing exclusively cardio training.

The point is that physical activity and proper nutrition change your figure. And 50 kg on mono-diet and 50 kg with weight training can look different. Muscle is heavier than fat.

It's time to make your choice.

How to quickly gain 5 kg for a skinny girl

A girl can quickly gain 5 kg of weight at home if she follows a simple formula - sports plus diet. The diet should be high in calories, but since refined food is empty, i.e. It contains few useful substances and should be excluded.

Deciding on the type of products that provide maximum weight gain can only be done individually.

But the menu must certainly meet the following requirements:

• porridge and egg dishes should be included in the breakfast menu;
• lunch consists of first courses, side dishes and high-fat meat or fish dishes;
• dinner - foods with a lot of protein;

• snacks - liquid food, sandwiches and sandwiches, cheeses and nuts.

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

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

Nutrition principles for gaining mass for girls

Following a number of nutritional principles will help you build your dream body.

Fractional meals

Meals can be divided into 5-6 servings in order to have time to eat the entire volume of KBZHU. But if for some reason you can’t eat often, then you can do it in 3 meals. The main thing is to monitor the reactions of the gastrointestinal tract to avoid overload. It is recommended to focus on your own capabilities and daily routine. The main condition is compliance with the total caloric intake and BZH during the day.

Elimination of harmful products

If the daily balance of KBJU is high, this does not mean that you can add calories through fast food, desserts, baked goods, etc. Such dietary choices can lead to deterioration in body quality and health.

For a high-quality recruitment, it is recommended that the girl exclude:

• industrial confectionery products;
• sugar;
• soda, packaged juices;
• fast food;
• fatty foods;
• chocolate, sweets, cookies, etc.

Carbohydrate consumption mode

Complex carbohydrates are the main source of energy when gaining weight. It is recommended to consume the foods from the list in the first half of the day. However, if the workout takes place in the evening, then carbohydrate-rich ingredients are included in the dinner. On a day without training, it is better to make your last meal of protein and fiber.

Compliance with drinking regime

It is recommended to drink at least 2 liters of clean water per day and not limit fluid intake during training. Water improves metabolic processes and has a beneficial effect on the functioning of the body.

When and how to eat

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

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

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

Is it necessary to gain weight?

First you need to determine whether you really need to gain a little weight. In medicine, they operate with such a concept as exhaustion. This is a state of the body when there is not enough muscle and fat mass for the normal functioning of the body. You can determine if you are underweight by calculating your body mass index (BMI).

Expert opinion:

being underweight is dangerous to your health

BMI = weight (kg) / height (m)²

If calculations show a mass index of less than 16, then there really is a deficiency. This problem should not be underestimated, as it carries very real health risks. But how can a girl gain weight correctly and quickly? If we talk about general recommendations, then you need to gradually increase the amount of calories consumed. The main rule is to get more energy than you spend. But this doesn't mean it's time for cakes and fast food. You need to choose foods that are high in calories, but always healthy and easy to digest. The diet for weight gain should be fractional, that is, between breakfast, lunch and dinner there should be additional light snacks. The last meal should be at least 2 hours before bedtime.

What to eat: foods

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

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

• nuts: almonds, walnuts, macadamia nuts, peanuts;
• dried fruits: raisins, dates, prunes, dried apricots;

• high-fat dairy products: whole milk, full-fat yogurt, cheese, cream;
• fats and oils: extra virgin olive oil and avocado oil;
• whole grains such as oats and brown rice;
• meat: chicken, beef, pork, lamb;
• coconut milk, peanut butter, avocado;
• chocolate and confectionery.

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

Causes of thinness

First, it’s worth finding out what caused the sharp decrease in body weight. Experts identify two main provocateurs of thinness:

• curvature of the spine (scoliosis);
• dysfunction of the gastrointestinal tract.

The site of scoliosis development is determined by the parts of the spine that are responsible for the functioning of the gastrointestinal tract and thyroid gland. Problems with lack of weight are most noticeable if the curvatures are concentrated in the area of ​​​​the tight fit of the vertebra to the organs of the digestive system.

To gain weight, a thin girl is encouraged to undergo a course of massage and exercise. The recovery period depends on several factors:

• individual characteristics of the body;
• genetic predisposition to thinness;
• the presence of concomitant problems that relate to the functioning of the stomach and intestines.

A girl’s genetic predisposition to thinness contributes to significant weight loss.

Weight gain is only possible after full or partial alignment of the spine. Therefore, complex treatment is prescribed. In addition to massages, consultation with an osteopathic doctor is offered. After the examination, the surgeon writes out a referral for exercise therapy (physical therapy). You should not neglect unconventional methods. One of the most effective ways involves doing yoga.

Experts call the second most common cause of severe weight loss a dysfunction of the stomach and intestines. In this situation, the problem increases due to the slow absorption of food. Against this background, appetite is lost, the skin becomes painfully pale.

It is quite difficult for girls to gain weight, even if they regularly consume high-calorie foods. When the gastrointestinal tract is disrupted, there is an excess of the hormone, which is responsible for the breakdown of tissue. Cortisol burns food entering the stomach, preventing the body from entering fats, proteins and carbohydrates.

Cortisol is a stress hormone. It begins to be actively produced by the adrenal glands at times of strong excitement and stress. To stabilize the situation, you need to learn to relax and control your thoughts.

Sample menu for the week

A correct and balanced menu will allow you not only to gain weight in the shortest possible time, but also to maintain it. This type of diet for girls will be a good reason to forget about all prohibitions and pamper yourself with high-calorie foods.

Monday

• Breakfast : 2 egg omelet, smoked chicken and cheese sandwich, a glass of sweet herbal tea or fruit drink.
• Dinner: vegetable soup with meat broth - 300 g, 200 g of fried veal with 100 g of mashed potatoes, one banana, jelly.

• Afternoon snack : a glass of homemade yogurt, 150 g of hazelnuts.
• Dinner : chicken chop – 100 g, garnished with canned sweet corn – 150 g, 3 pieces of toast with jam or jam, tea with cream.

Tuesday

• Breakfast : millet porridge with milk - 220 g, cashew nuts - 50 g, a glass of sweet coffee, pear.
• Lunch : carrot casserole – 300 g, mushroom soup – 200 g, vegetable salad – 150 g, milk jelly.
• Afternoon snack : melon – 250 g, a glass of cocoa with milk.
• Dinner: buckwheat porridge with milk and butter – 250 g, biscuits – 100 g, a cup of full-fat milk.

Wednesday

• Breakfast : 2 egg omelet with cheese and herbs – 200 g, carrot salad – 250 g, oat jelly – 100 g.
• Dinner: borscht – 250 g, pork schnitzel – 180 g, fruit smoothie, two walnuts.

• Afternoon snack : 100 g dates, vanilla ice cream – 150 g, fermented baked milk – 100 g.
• Dinner : rice – 100 g with stewed liver – 100 g, lemon jelly – 100 g, biscuit – 100 g.

Thursday

• Breakfast : donuts with sour cream – 200 g, apple, glass of coffee with cream.
• Lunch : noodle soup with mushroom broth – 200 g, chicken dumplings with sour cream sauce – 250 g, fruit juice – 100 g.
• Afternoon snack: squid salad – 200 g, two toasts with Nutella – 160 g, a glass of full-fat kefir and 50 g of raisins.

• Dinner : vegetable salad with olive oil – 220 g, pasta with cheese – 200 g, milk jelly 100 g.

Friday

• Breakfast : oatmeal with milk - 200 g, a sandwich with butter and ham, a glass of sweet coffee.
• Dinner: pearl barley soup – 300 g, boiled potatoes – 180 g, chicken meatballs – 170 g, milk jelly – 220 g.

• Afternoon snack : biscuit cookies – 300 g, glass of sour cream – 110 g.
• Dinner : sandwich with tomato, tuna and mayonnaise – 150 g, compote – 150 g.

Saturday

• Breakfast : omelet of 4 eggs with cheese - 350 g, biscuit with condensed milk - 200 g, a glass of milkshake or cocoa.
• Dinner: creamed mushroom soup – 260 g, salad with pineapple and chicken, a glass of sweet tea.

• Afternoon snack : assorted nuts – 100 g, vegetable smoothie.
• Dinner : pasta with seafood – 250 g, vinaigrette – 100 g, tea with herbs.

Sunday

• Breakfast : semolina pudding with cottage cheese – 250 g, a glass of full-fat milk.
• Lunch : green borscht or cabbage soup in meat broth – 200 g, potato casserole – 200 g, piece of boiled chicken – 100 g, vegetable juice – 100 g.
• Afternoon snack: chocolate pudding – 150 g, dates – 250 g.

• Dinner : roast chicken – 250 g, salad of vegetables and walnuts – 150 g, herbal tea with sugar.

The main thing in weight gain is diet and food.

What to consider when creating a menu

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

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

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

How to gain weight with a fast metabolism

1. When faced with the problem of slow weight gain, most people do not think that one of the reasons may be the large amount of caffeine contained in their daily diet. It stimulates metabolism, and extra pounds are burned off in a short time.
2. Cellulose. Products containing a large amount of fiber, such as pasta, flour dishes, whole grain cereals, should be present in the daily diet of everyone who wants to gain weight.
3. Protein is an important building element. Do not neglect proteins; they should make up at least 40% of the diet.
4. Metabolic failure. It’s quite easy to confuse your body by increasing the number of snacks throughout the day.
5. Reducing the intensity of the load in the gym. Time spent in the gym is reduced to 20 minutes. Running should be replaced with race walking, and all cardio training should be eliminated.

6. Reducing dairy products in your diet will slow down your metabolism.

By following simple rules, you can notice a positive result in a short period of time.

Rules for gaining weight with gastritis

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

• A proper diet is one of the main parts of success. You should eat at least once every 3 hours, all food should be thoroughly chewed to facilitate its digestion by a stomach weakened due to illness.
• Reduce excess fats and carbohydrates, replacing them with additional proteins. People with gastritis find it quite difficult to digest fats, and their increased consumption can only worsen the patient's condition.
• Healthy lifestyle. Quitting smoking and drinking alcoholic beverages, as well as visiting the gym will improve not only your general condition, but also maintain your weight.

• Taking additional dietary supplements. In pharmacies you can find a huge number of special dietary supplements that promote weight gain and also improve the functioning of the gastrointestinal tract.

Sports supplements for fast weight gain

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

• Amino acids

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

• Protein

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

• Gainer

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

Manufacturers also include vitamin and mineral complexes in sports supplements to improve the overall performance of the product.

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How to gain weight with sports nutrition

Immediately after performing a set of exercises, increased protein synthesis occurs; the synthesis time lasts from 24 to 48 hours. During this period, the body especially needs protein foods and special supplements.

In sports stores you can find many dietary supplements to increase muscle mass.

Bioadditives should contain:

• Whey Protein;
• casein protein;
• BCAA amino acid complex;
• creatine monohydrate;
• nitrogen donor;
• a mixture of proteins and carbohydrates (gainers).

Weight gain pills - which ones to take

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

Drugs of the first group:

• Potassium orate.Used for rapid weight gain and increased appetite. The drug contains a complex of vitamins that enhance its effect.

  
  

• Brewer's yeast. They improve appetite, give you energy, and also increase overall weight gain. By observing the correct proportion of the drug, you can increase weight in the shortest possible time.
• Oxandrolone. A good remedy not only for rapid weight gain, but also as a supplement of nutrients for the comprehensive health of the body.

  
  

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• Peritol. Accelerates the increase in muscle mass, strengthens the general condition of the body. Peritol is contraindicated if you are allergic to lactose.

The second group of medications are mixtures of hormones that help increase appetite and maintain body weight. They are prescribed only in extreme cases, when the total mass is at a critical level. Self-administration of hormone-containing medications can cause severe side effects.

Drugs of the second group:

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

Folk remedies for weight gain

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

1. Ashwagandha powder. The powder is obtained from the roots of the plant, which can be purchased at the pharmacy. You need to take 1 tbsp. warm milk and add 2 tbsp. l. ashwagandha powder, then mix with 1 tsp. ghee, mix well and drink 2 times a day. Take for one month.
2. Ginger. Ginger helps when a person has problems with appetite. It irritates the digestive tract, thereby increasing blood flow and increasing hunger. A cup of ginger tea a day will improve digestion and charge the body with energy for the whole day.
3. Dandelion root. Although this herb is bitter, it promotes significant weight gain. Dandelion stimulates digestion and increases the feeling of hunger. It contains potassium, iron, zinc, vitamins C, D, A and B. Pregnant women can also take it.

   
   

4. Chen Pi (Chinese tea). This is a dried supplement made from dried citrus fruits, which stimulates appetite and stimulates the secretion of gastric juice, helping to gain weight.

   
   

5. Almond milk. You need to boil milk with almonds and dried figs. 1 tbsp. Drinking warm almond milk for a month before dinner will speed up the weight gain.

What happens if you are too thin?

Lack of body weight, as well as its excess, has its disadvantages.

Research shows that being obese increases your chances of dying early by 50%, but being underweight can have even more detrimental effects on your health: increased risk of infections, fertility problems, impaired immune function and osteoporosis. It may also increase the risk of developing dementia or lead to aging not related to age.

Thus, people with such a complexion who are still trying to lose weight are only harming their health.

And therefore, don’t feel guilty reading a guide on how to increase body weight for a skinny girl. You are doing the right thing. This is a step in the right direction.

Exercises for gaining weight

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

Squats . The barbell squat is one of the best exercises for training your muscles. To perform this exercise, you need to lift the weight while holding the barbell with your hands with the back of your shoulder.

If necessary, use a gasket for convenience. You need to squat slowly. Having reached the point when the buttocks are parallel to the knees, they return to their original position. Squats will help increase muscle mass in your lower extremities.

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

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

Exercises for the abs . It is better to do this type of exercise in the first half of the day. By raising your limbs from a lying position, you can get rid of fat folds, replacing them with elastic muscles in the abdominal area.

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

Post-workout nutrition for bulking

When performing physical exercises in the gym or at home, a lot of energy is spent, so to successfully build muscle mass it is important to replenish the body with micro and macroelements.

Immediately after training, you should drink a protein shake to quickly release amino acids into the blood. After 40-60 minutes, have a full meal containing complex carbohydrates, fats and protein. If we are talking about a late dinner after a workout, then it is recommended to choose vegetables (fiber) as a source of carbohydrates.

Sports supplements

To build a beautiful female body and gain muscle mass, sports nutrition is additionally used, but the condition is not considered mandatory and is not a panacea. Girls will be helped to increase their muscle volume by: