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Genetic harmony has always been considered an advantage. And the ability to burst cakes and rolls, without recovering, is completely equated with magic. This is a consequence of rapid metabolism. But constant and uncontrolled weight loss is already a serious problem. There are seven main reasons for thinness.
- Diseases of the internal organs. Due to gastrointestinal problems, the process of processing and assimilation of food may be disrupted. As a result, the body lacks the resources for formation. Weight loss can be associated with impaired liver and kidney function, as well as cancer.
- Parasites. They literally "eat" a person, preventing the beneficial substances coming from food from assimilating. Parasites live in the body of every person, but if there are a lot of them, you will not be able to add a single gram in weight, no matter how much you eat.
- Hyperthyroidism. The release of large amounts of hormones into the blood leads to a strong acceleration of metabolism. Despite a good appetite and a large amount of food, a person loses weight.
- Change of external conditions. Any violation of the usual rhythm of life (even if it is positive for you) is a shock to the body. This may be due to the beginning of training, a change in the work schedule, changes in climatic conditions, emotional shock, and so on. After such stress, the body tries to absorb as many nutrients as possible, and therefore there simply are no resources left for the formation of muscles and fat.
- The rehabilitation period. After an illness, as a rule, a person loses weight significantly, because for a long time all life forces were directed to fight against an ailment.
- Poor nutrition. Eating low-nutritional foods and irregular meals do not help maintain a healthy weight.
- Taking medication. Laxatives, thyroid medications, brain stimulants, chemotherapy drugs, and some other medicines can help you lose weight. After their cancellation, the weight usually returns to normal.
Diet features
What to eat to replenish? The surest way to gain weight is to eat intensely and rationally. It is necessary that the flow of energy into the body is greater than its consumption. Due to this difference, resources appear for muscle growth and the formation of a small fat layer.
Product table
The table contains the products that best help in the fight against excessive thinness.
Table - Recommended Products for Weight Gain
| Category | Act | Products |
|---|---|---|
| Flour products | - Contain simple carbohydrates that quickly transform into adipose tissue; - quickly satisfy hunger | - Pasta; - White bread; - baking; - sweet pastries |
| Milk products | - Normalize metabolic processes; - heal intestinal microflora | - milk; - fat cottage cheese; - sour cream; - cream; - butter; - yogurt; - hard cheese; - processed cheese |
| Meat and fish | Contain protein and fatty acids, which are involved in the formation of muscle tissue | - bird; - beef; - salmon |
| Vegetables and fruits | - Contain fiber, necessary for normal digestion; - stimulate appetite | - Zucchini; - pumpkin; - cabbage; - potatoes; - beets; - corn; - green pea; - apricots; - persimmon; - bananas; - avocado |
Menu for the week
To gain weight, the first thing you need to start to eat deliciously and satisfyingly. It is strictly forbidden to sit on vegetarianism, raw food diet and low-calorie diets if you notice an abnormal thinness. The table shows an example menu that will help you get better.
Table - Example of a weekly menu for weight gain
| Day | Breakfast | Snack | Dinner | Snack | Dinner | Snack |
|---|---|---|---|---|---|---|
| 1 | - Omelet of 3 eggs with sausage; - sandwich with cheese; - compote | A handful of nuts | - Chicken noodle soup; - 2 chicken cutlets; - boiled rice; - tea | - A handful of dried fruits; - a glass of yogurt without additives | - Mashed potatoes; - meat sauce; - vegetable juice | Glass of kefir |
| 2 | - Rice porridge in milk; - Hard boiled egg; - coffee | Banana | - Dumplings; - vegetable salad; - tea | Yogurt with fresh berries | - Omelet of 3 eggs with sausage, cheese and tomatoes; - biscuit; - fruit juice | Glass of milk with honey |
| 3 | - Oatmeal with nuts and candied fruits; - 2 hard boiled eggs; - a glass of yogurt | Handful of raisins | - pea soup; - 2 meat patties; - buckwheat; - compote | Sandwich with Butter and Cheese | - Baked sea fish with vegetables; - biscuit; - tea | Glass of fermented baked milk |
| 4 | - Dumplings with cottage cheese; - condensed milk; - coffee | Nuts with honey | - Borsch; - Pasta with cheese; - sausage; - tea | Cheesecake | - Baked chicken with herbs; - beans with tomato; - fruit juice | Yogurt without additives |
| 5 | - Buckwheat porridge in milk; - Omelet with cheese; - yogurt | A handful of dried apricots | - Ear; - vegetables baked with cheese; - jelly | Cottage cheese with jam | - Baked apples with cottage cheese; - processed cheese; - tea | Glass of kefir |
| 6 | - Millet porridge with butter; - sausage; - yogurt with fresh berries | Glazed Cheese | - Borsch with sour cream; - mashed potatoes; - goulash from turkey; - compote | Meat pie | - Homemade pizza with minced meat; - tomato juice | Yogurt without additives |
| 7 | - Pancakes; - condensed milk; - coffee | A handful of dates | - Cheese soup; - baked vegetables; - chicken cutlet; - tea | Chocolate | - Fried eggs with tomatoes, peppers and cheese; - meat cutlet; - fruit juice | Glass of fermented baked milk |
8 nutritional rules
You can get fat quickly through enhanced nutrition. But an irrational approach to the issue can make efforts futile. And there is also a risk that instead of thinness, you will have to fight overweight. To avoid such troubles, consider eight nutritional rules.
- Eat often and little by little. Nutritionists recommend dividing the daily calorie intake into five to six servings. But do not forget to listen to your body. The number of meals can be increased to ten if you are saturated in small portions.
- Focus on carbohydrates. Carbohydrates in the diet of thin girls should account for 60%, and for proteins and fats, respectively, 30 and 10%. The daily calorie intake for a woman weighing 50 kg is 1600 Kcal.
- Do not overload the stomach before bedtime. The last meal should be protein.It can be cottage cheese, hard cheese or boiled white meat.
- Maintain water balance. It is necessary to drink 2-3 liters of clean water - this is the daily norm for those who want to get better. Like food, fluid needs to be consumed evenly throughout the day.
- Eat delicious food. Do not even look towards products without fat, sugar and other components that are contraindicated in losing weight. Food should bring you pleasure, then it will benefit.
- Allow yourself to eat at night. If you woke up with a feeling of hunger, feel free to go to the kitchen and make a sandwich. If you wait in the morning to have a snack, the body will begin to spend those precious calories that have already accumulated.
- Do not skip meals. Always bring food containers, protein bars, nuts, fruits - whatever you want to give your body the right amount of calories.
- Eat fast. The process of digesting food begins even before you finish the meal. Chew food should be thoroughly, but quickly, to eat as much as possible, until saturation occurs. This will gradually increase the serving size.
Physical exercise
To properly gain weight, not enough nutrition. For a beautiful figure and a athletic, toned body, regular physical activity is necessary. Thus, weight gain will occur not due to the growth of body fat, but due to muscle building.
Home Exercise Complex
Classes in the gym are ideal for building beautiful and voluminous muscles. The trainer will select an individual program for you, taking into account the type of figure, health contraindications and the level of physical fitness. If you can only do it at home, use the universal training scheme shown in the table.
Table - Exercises for gaining muscle mass at home
| Exercise | Muscle groups | How to do | Repetitions | The approaches |
|---|---|---|---|---|
| Wide-leg squats | - The inner surface of the thigh; - buttocks | - Stops spread 2 times wider than the shoulders, turning the socks outward; - Squat slowly, slightly bending the lower back; - as soon as the hips become parallel to the floor, also slowly return to the starting position | 12 | 4 |
| Roman deadlift | - back; - shoulders; - chest; - legs; - hips; - buttocks | - Feet slightly apart; - lower your hands with dumbbells; - press in front to the hips; - slowly bend forward behind your hands, moving your pelvis back (straight back); - slowly return to the starting position, sliding your hands over your legs | 12 | 4 |
| Toe lifts | - Caviar; - buttocks | - Starting position, as in the previous version; - rise and fall gently on toes | 15 | 4 |
| Twisting | Press | - Lying on your back, bend your legs at the knees, and put your hands under your head; - Lift your head and shoulders without lifting your lower back from the floor; - stretch slightly to your knees | 15 | 4 |
| Lap push ups | - Arms; - shoulders; - back; - press | - Bend your knees to the floor (the feet are raised and crossed at the back) and palms wide apart (elbows straight); - keeping your back straight, slowly push up | 12 | 4 |
| Tilt thrust | - back; - arms; - chest | - With your supporting leg bent at the knee, and with your straight hand rest on the sofa; - Put the second leg on the floor; - with your hand down, take a dumbbell; - Raise the weight as high as possible, bending your arm at the elbow | 12 | 4 |
5 tips for effective workouts
To gain muscle weight, you will have to work hard in the gym.But physical activity can be harmful if you approach the issue thoughtlessly. Get five tips for effective and safe workouts.
- Focus on strength exercises. Running, jumping, cycling and other aerobic exercise require significant energy resources and contribute to fat burning. And strength training is accompanied by less energy and form a beautiful relief.
- Provide an optimal schedule. The optimal training duration is one hour. Go to the gym three times a week in the evening. Longer and more frequent loads will lead to protein loss.
- Take a break between exercises. Let the body recover before moving on. Continuous loading will become a strong stress for the body, and this will lead to the opposite effect.
- Consider biorhythms. The first two weeks after critical days of training should be the most intense. Further, the intensity of physical activity should gradually decrease.
- Make changes. Change your training program every two months. You can introduce some new exercises or switch to a fundamentally new complex.
Sports supplements
Do not expect that it will be possible to build bulk and beautiful muscles in a short time. An athletic body is hard months-long work, which includes not only training, but also proper nutrition. The latter involves the use of sports supplements.
- Creatine. Increases stamina and accelerates the growth of muscle tissue.
- Protein. Replenishes protein deficiency when it is not enough in the diet.
- Gainer Protein-carbohydrate mixture for fast saturation and muscle growth.
- BCAA. A complex of amino acids that protects muscle fibers from destruction.
Homemade Protein Shake
If you are afraid to take sports supplements, folk remedies will come to the rescue. A safe and tasty protein shake can be prepared on your own in a few minutes. You just need to kill the following products with a blender:
- fat cottage cheese - four tablespoons;
- milk- two glasses;
- natural yogurt - a third of a glass;
- egg whites - two;
- honey - two tablespoons;
- banana - one.
Perceptions of beauty are constantly changing. Little girls fight for a pedestal with the ladies in the body, alternately shifting each other from the honorable first place. But the ancient Greek and ancient Roman statues are considered a recognized standard to this day. The women depicted on them are slim, but not thin. The trained body has a beautiful muscle relief. If you want to get closer to the image of ancient goddesses, try the simple and safe ways to gain weight.
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