What adds weight to a person. How to quickly gain weight for a skinny girl or guy at home

Many people dream of losing weight, but there are also quite a few who want to gain weight, so here are 10 tips on what you need to do to gain weight at home.

First: Increase your total caloric intake from 500 to 1000 calories per day. The amount of calories your body needs depends directly on your activity, both physical and mental, lifestyle, weight, gender, etc., but as a rule, an additional 500 calories per day provides an increase of 0.5 kg of weight every week. If anyone doesn’t know where you can see the calorie content of a product, I’ll explain: calories are indicated on almost every product package. If they are not there, google them.

Second: To gain weight quickly, eat more often. Try to eat five to six times a day, that's two to three snacks in addition to your three regular meals.

Third: Increase your protein intake, namely meat, seafood, dairy products and nuts. Additionally, you can add protein shakes to your diet. For example, you will get 300 calorie cocktails if you mix: one banana, 1 tablespoon of peanut butter, a glass of milk and a few ice cubes, you can add honey if you want to sweeten the cocktail.

Fourth: Drink milk three to four times a day, no less. Milk is an excellent food for weight gain, especially if you drink it regularly.

Fifth: Eat the right foods. Include slow-release carbohydrates in your weight-gain diet, such carbohydrates include pasta, rice and bread.

Sixth: Saturated fat. They are found in fish, nuts, avocados and olive oil.

Seventh: Find out how much per week you need to maintain your weight and eat 1000 calories more than you need to maintain weight, and you will gradually gain weight.

Eighth: during the day, have two or three snacks, in general, roughly speaking, you constantly need to chew something.

Ninth: in the evening when you watch TV, at this time you eat something: drink tea, or chew chips, crackers. If you want to gain weight, this is all nonsense, it will not help you, it is better to eat peanuts, walnuts, dried fruits and wash everything down with milk.

If you read these nine points and think: Well, of course, it’s easy for you to talk about all sorts of avocados, nut butters, drink milk all the time, but I, damn it, don’t even have enough money for travel. In this case, I will recommend that you eat at least pasta, bread, eggs more often, they are not that expensive, and you should also not forget that the desire to gain weight after a year and a half can turn into a desire to lose weight. It is important that if you experience sudden weight loss, consult your doctor.

How to gain weight for a girl at home? how to prepare protein at home?

If you don’t have the means to buy protein, or there’s nowhere to buy it, but you need to gain weight. Let's see how to make protein at home. Previously, in the 90s, there was no protein either, and so we got out of this situation in the following way.

We take eggs, we take milk, we take honey and now we mix it all together and we will have protein for gaining weight. The most important rule is that there is such a disease - salmonellosis, it usually occurs when you don’t wash eggs, many people believe that you can’t drink raw eggs because you can get salmonella, but I assure you that salmonellosis is located precisely on the shell of the egg. In order to remove all this, you need to wash the eggs well in hot water. We carefully wash the eggs so that nothing gets into our cocktail.
Each egg contains about 5g of protein, to make a portion of protein for weight gain of about 20 grams, you need 4 eggs, I make it from two eggs, that is, 10g. We take a blender, break eggs into it, someone may say that yolks are not allowed, but if you are working on muscle mass and weight, then the additional calories and large amounts of fat contained in the yolks will not hurt you at all, there will be nothing terrible. We take milk with a fat content of 2-3%, not fat milk, kefir is colored water, I think so, there are no nutrients there, you will pay money for the water. Pour 400 liters of milk, take honey and add about a teaspoon.
What we get is not pure protein for weight gain, but a gainer. Because honey contains carbohydrates, fast carbohydrates, eggs are fats, proteins, and milk is also mostly proteins.
Now we are whipping up our cocktail, if you add more lecithin to this drink, that is, at the pharmacy you can buy lecithin in granules, and add a tablespoon, it will be even better. Lycetin is a phosphorolipid, it is very beneficial for the body, and it doesn’t matter if you are gaining weight or want to lose weight. Lycetin is very important. But if you are working on relief, such a drink will not suit you, because this is a gainer, and gainers are usually not used for cutting.
Our cocktail for weight gain is all ready, make about three of these drinks a day, between meals, be sure to consume it, just like the protein that you can buy at a sports nutrition store.

Cocktail for weight gain at home

For this cocktail you will need:
200g cottage cheese
200ml orange juice (this is exactly one glass)
5pcs quail eggs
1\2 banana
20g dark chocolate
We will prepare our cocktail in a blender, but if you don’t have a blender, then all these products can be mixed with a fork in a glass, and the chocolate can be grated. We put our products in a blender and beat them.
The weight gain cocktail is ready. It contains: 40g of protein, 50g of carbohydrates and 10g of fat. Carbohydrates are simple, so it’s better to drink this cocktail immediately after training.
interesting color, similar to cocoa, the taste is a very pleasant combination of products, moderately sweet, you can’t feel the cottage cheese at all, for those who are tired of cottage cheese, I think it’s worth a try and you will increase your body weight at home.

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

Thin and delicate people, as a rule, eat a lot, but do not gain weight. The absorbed food goes into them, like into a black hole - muscles do not grow, subcutaneous fat does not appear. You can eat it at McDonald's even every day - but you will gain the coveted kilograms. If all a person’s attempts to increase the size of his body have not been successful, it’s time to turn to.

Perhaps thinness is a consequence of the disease:

First of all, you need to check the functioning of the hormonal system, the function of the thyroid gland. With its hyperfunction, the metabolism becomes energy-consuming, the lion's share of which is spent by the body on internal problems. A situation arises: the more a person eats, the more energy is spent on digesting it. It will not be possible to gain weight quickly in such a situation.
Gastrointestinal diseases almost always cause increased thinness: these are worms, which get most of our diet; gastritis, colitis, in which food is poorly digested and absorbed.
Under stress and strong feelings, the body functions in a mode of increased readiness to deal with troubles. Maintaining such a state requires large energy expenditures; gaining additional body weight becomes an impossible problem.
Thinness in adolescence is a consequence of the rapid development of the body, when the increase in muscle mass lags behind the growth of bones and internal organs. The teenager does not get better, does not mature, and begins to complain about this.

The first rule for everyone who wants to increase weight is to establish the cause of negative changes in your figure, to find out what is preventing you from gaining (or losing) the notorious kilograms.

Expert opinion

Egorova Natalya Sergeevna
Dietitian, Nizhny Novgorod

The author wrote very correctly about diseases that can lead to excessive thinness. The cause of low body weight is very often helminthic infestations and gastrointestinal diseases, in which the process of digestion and absorption of nutrients is disrupted. As a result, the body does not receive vital nutrients, vitamins and minerals. This leads to weight loss.

I would also like to add that in old age, sudden weight loss can be caused by oncological pathology (cancer).

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

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

Ways to increase body weight

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

These methods include:

balanced in terms of nutrition and nutrition aimed at gaining weight;
drugs and vitamin supplements for weight gain;
elements of high-calorie sports nutrition.

Proper nutrition

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

Practical advice: Breakfast is the main moment of nutrition; the body’s daily metabolism starts. Ectomorphs and asthenics (people prone to thinness) can eat sweet foods, high-calorie rolls, chocolates and candies for breakfast.

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

Porridge – oatmeal, buckwheat, pearl barley, rice.
Tea with honey or coffee with cream.
Sweet pastries.

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

Lunch, as a rule, consists of 3 courses; basically, this is the time of predominantly consuming protein foods with side dishes of potatoes, vegetables or cereals.

Note. When gaining weight, it’s good to… fast. Yes Yes. Arrange a fasting mono-diet for one day several times a month (apple, cucumber, kefir or buckwheat). The diet will put stress on the body; it will begin to put aside reserves for a “rainy day” that will help round out the figure.

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

What foods will help you gain weight?

Gaining weight requires more than just high-calorie foods. We must not forget about vitamins and minerals - without them, metabolism is impossible. Sweets and baked goods can deposit a couple of kilograms of fat on the stomach or waist, but sweet food will not create the sculpted muscle mass that all guys dream of.

To do this, you need protein foods and foods with slow carbohydrates:

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

Diet for weight gain

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

Sample menu for 1 day

How to gain weight for an ectomorphic man

Many guys and young men of asthenic build (tall, thin with long limbs, with poorly developed muscles) pin their hopes on bodybuilding. And they are absolutely right: strength training combined with proper nutrition can transform the puny figure of an ectomorph. Sculpted muscles appear on the arms, the muscles of the back and chest grow, and the coveted abs appear on the stomach. No one would call the owner of such a figure shabby.

Successful exercise in the gym should be supported by proper sports nutrition and regimen:

High calorie food; frequent appointments;
Regular consumption of proteins and gainers;
Drink plenty of fluids, especially during training;
Sleep should occupy 1/3 of the daily time

The effect of brewer's yeast on weight gain

Brewer's yeast is a source of B vitamins, which together participate in various metabolic processes. By themselves, they have no calories, they do not contain proteins, fats, or carbohydrates.

Please note: Yeast promotes the fat burning process. In their presence, proteins are digested faster and absorbed into the blood, therefore, muscle tissue is built and weight is gained faster.

Brewer's yeast can be bought in different forms: tablets, powder, flakes, you can simply add it to food, mix it into protein shakes, or gainers. But you should not mix brewer's yeast and beer. Alcoholic beer will cause negative weight gain: beer belly and female obesity.

Types of protein

A dietary supplement made from protein – pure protein – should definitely be used by people who experience increased stress on the body, spend a lot of energy, do physical work – and at the same time want to gain weight or at least maintain the same. Combining protein with strength training is a way to gain muscle mass. Athletes use it daily, and those who want to improve their figure should definitely add this supplement to their diet. The best way to consume protein is in shakes. In this form, it is absorbed almost without loss, it is convenient to take in any situation. You can purchase different types of protein, but which one is best for a particular case will have to be found out with a nutritionist.

There are the following types of sports cocktails:

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

The problem of a woman's weight during pregnancy

Typically, women do not have problems with weight gain during pregnancy. During this time, her body adapts to feeding the fetus, and her body weight normally increases by a couple of tens of kilograms. But if the expectant mother does not gain weight well, the baby risks being born premature and weak. So, once pregnant, a woman simply must eat well to ensure a healthy and normal body for her child. The diet should contain all the necessary nutrients of a healthy diet, and if they are lacking, a doctor’s consultation is necessary.

Nutrition rules for expectant mothers:

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

During lactation

Sometimes, after giving birth to a child, a woman begins to rapidly lose weight. Health problems during pregnancy and childbirth, breastfeeding, overexertion, fatigue and stress have an impact. First of all, you need to try to establish a diet and rest regime, attract relatives to help and care for the baby in order to be able to fully rest. The absence of menstruation, which provokes insufficient weight, should cause alarm.

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

Check the stomach;
Get tested for intestinal pathologies;
Eliminate the influence of endocrine diseases.

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

How to gain weight after childbirth

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

Important! It is physiologically impossible to quickly increase muscle tissue, so rapid weight gain will only lead to fat gain.

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

The truth is that poor nutrition will hinder your efforts to gain weight. To add lean mass, these eight proven methods will come in handy. Let's study them in detail.

Ator: Vince Del Monte

Brief summary of the article

Eating everything is not the best strategy for gaining muscle mass.
Rule number one is to simply double your regular serving size.
Watch what you eat, otherwise you risk getting fat.

Eight secrets on how to gain weight and not get fat!

Everyone would agree that to gain muscle mass we have to eat, right? I hope you agree, otherwise you're just on the wrong site.

If you train without drugs, you will not be able to gain weight or significantly increase muscle size without consuming enough quality calories to support hypertrophic processes, that is, muscle growth.

You won't be able to gain muscle mass without consuming enough quality calories.

Conversely, if you don't eat well, you risk losing muscle mass, no matter how hard you train.

In light of the above, you don’t have to be Sherlock Holmes to understand that the more we eat, the faster we gain weight and grow faster. But is it?

Not really.

Poor nutrition slows down all your attempts to gain weight - this is the absolute truth. But there is a big difference between the concepts of “gaining overall weight” and “gaining muscle mass.” Here we strive to increase weight precisely due to muscle mass, and not to a banal increase in total body weight.

Now we've stepped on my pet peeve...

Guys who justify eating all sorts of junk food in order to gain weight are also putting up with excessive increases in body fat (more than I condone in my book) in hopes of stimulating additional muscle growth.

This tactic doesn't work.

You need to understand that when it comes to gaining muscle mass, your body's potential is very limited. But unfortunately, the same cannot be said about its ability to increase fat tissue reserves (otherwise we would live in a much more attractive society).

The ability of the human body to build muscle mass varies greatly from person to person. They depend on how much protein your body can synthesize, which in turn is affected by testosterone levels, the degree to which it increases under stress, tissue sensitivity to insulin, and the genetic predisposition of your muscle fibers to grow. And many more factors.

Now let's look at eight secrets that will help you gain lean weight and increase your daily diet, without turning you into a fat guy.

1. Double the quantity

If you are not gaining weight, the solution suggests itself - you need to give your body more calories. What's the easiest way to raise your caloric intake through the roof? Double your portion sizes! For example, if you previously ate one chicken breast at lunch, now you will have to eat two.

Whenever possible, eat twice as much as you are used to.

Have you toasted a piece of bread in the toaster for breakfast? Now fry two. Whenever possible, eat twice as much as you are used to and you will double the energy value of your diet. Since you have to cook the food anyway, doubling the portion size won't require any extra effort.

2. Focus on meal times

The next point is not to allow yourself to be distracted during the day. You need to eat and eat often - every 2-3 hours, this is the best choice if you really do not have enough calories in your diet. Forgetting to eat on time? Set a timer for a specific time or buy a watch with an alarm clock. This also applies to breakfast. You should load your body with quality calories within fifteen minutes of waking up. Do not allow the body to use its own tissues as a source of fuel, otherwise you will mark time.

3. Take large cutlery

Another neat trick that I recommend to many clients is to purchase large plates. Just as diet guides recommend reducing your plate size to lose weight, you should do exactly the opposite when gaining muscle mass. Once you've got your hands on a big plate, make sure you fill it to the brim!

4. Don’t skimp on post-workout supplements.

Next point. You must be absolutely sure that immediately after training your body receives a quality product. If you ignore that crippling hunger at this point, you won't get the maximum benefit from your workout.

The body will gratefully absorb literally every calorie that you give it immediately after a training session, and your reluctance to load the body with a batch of high-quality proteins will negatively affect the course of recovery processes.

If you're looking for the perfect moment to throw a high-calorie cocktail into the fire, this is it. And yet, even if you are one of those who exercise in the morning, you still have no right to leave home without breakfast. As with anything else, you need to fuel your body before you start exercising. If you do not accept a full meal in this situation, then use a shake that will provide you with calories.

5. Look for high-calorie foods

Guys who need a high-calorie diet to build muscle tissue need to reach for the highest calorie foods available. If you waste time eating too much food, you will have a harder time meeting your body's energy needs, which will hinder your ability to gain muscle mass.

Let's list the high-calorie foods: peanuts, peanut butter, brown oats, lean red meat, chicken breasts, chicken eggs and dried fruit. The more products from this list you put on your menu, the sooner you will see results.

Avoid foods such as whole vegetables (puree them or take concentrated juice as a source of vitamins), cooked oats, popcorn and low-calorie soups. These foods are too bulky and will make you feel full too quickly.

6. Record, record and record again!

Now that you're diligent about your diet and getting a ton of calories, you'll have to carefully record the amount. You don’t want your efforts to lead to obesity, and therefore the best solution in this situation is to monitor the energy value of your daily diet. If you exceed the limit, you will begin to gain weight due to adipose tissue.

When the first signs of an increase in fat tissue appear, you should reduce the energy value of your diet by 200 calories (or 10%). And the growth of adipose tissue will stop.

You should record how many calories you consume during the day.

If you don't keep track of your caloric intake, you will never know how many calories you are getting per day and how much to reduce the energy value of your diet if you accumulate fat. Often, when this problem appears, guys sharply reduce the caloric content of their diet, which is a serious mistake, since by doing so they also slow down the gain of muscle mass.

You have to balance on a very fine line. Too little and your muscles don't grow. Too much and you get fat. But, having found the golden mean, you will immediately understand it, since you will become stronger and slimmer at the same time.

7. Let's discuss cardio exercises

To top it all off, you should think carefully about incorporating cardio into your training program. Most guys make the same common mistake - they think that doing cardio every day will protect them from becoming fat. But too intense cardio exercises also impede the growth of muscle tissue, so they need to be strictly dosed.

What cardio can really do is increase your appetite, increase the efficiency of your recovery processes (if you stick to a low intensity level) and speed up your metabolism a little.

With a balanced diet, I only need a ten-minute warm-up on the treadmill and a twenty-minute final set after strength training - this is enough to squeeze out the last drops of glycogen. I set the speed on the treadmill to 6 km per hour and the incline from 8 to 12 degrees - this protects me from the appearance of a double chin and does not interfere with muscle gain. And more intense exercise will take too many calories.

Cardio exercise should not be too intense, otherwise it will slow down muscle growth

8. Never exercise on an empty stomach!

How many times have you, as soon as you woke up, hurriedly downed a protein shake and headed straight to the gym? Or did you skip several meals during a difficult day, and then also try to lift weights after work?

I used to think that common sense prevented people from making such mistakes, but then some of my skinny clients admitted that they came to workouts having eaten only a couple of crackers or some unfortunate piece of fruit all day.

Hearing this, I dropped a 20-pound pancake on my foot in shock, and they continued to tell me that they did not feel hungry. In response, I roared at them: “Yes, you are not hungry, but that is because your metabolism has switched to complete exhaustion mode, goner!”

I also realized that the morning hours for many people are the only time free for training, however, I still recommend fitting at least one of the three main meals into this short period before the training session. Otherwise, your largest meal should take place immediately after your morning workout.

Will you go on a long trip with a half-empty gas tank? Not unless, of course, you're going to manually push a dead car halfway. So why would you send your body into a grueling workout with a completely empty stomach?

Conclusion

Gaining muscle mass is not an excuse for swimming in fat and eating everything on the buffet every day. I suggest you master one of the rules mentioned above every week and watch how the proportion of muscle tissue in your body increases with each new week.

Perhaps you're just one or two rules away from revealing a gorgeous physique to the world, then you don't need to use all eight secrets. Conversely, thoughtfully place accents if your muscles have clearly slowed down.

I would like to know which rule you like best, and which principle you will begin to implement in your program this week. Leave your comments and questions about my article.

This article will be of interest to all thin young people, since it will talk about how to gain weight for a thin guy. Here you will be provided with all the necessary information regarding muscle growth combined with your great desire to work on yourself. Without this, it will not be possible to achieve any outstanding success in this matter.

What is important when gaining weight for a skinny person?

The main criteria for success when gaining muscle mass are:

desire, focus on results and patience
proper nutrition

The desire to increase your own weight in order to get rid of thinness should radiate from every cell of your body. Those people who are very eager to gain muscle mass ultimately achieve their cherished goal!

Faith in the result is also extremely important, with which it is easier to follow the chosen path. As motivation, we can cite many examples of real people who have turned from skinny teenagers into owners of beautiful, pumped up bodies. If they could do it, then you can too, provided you comply with all the above points. Gaining weight is not very difficult, you just need to remove all restrictions from your head.

Immediately prepare yourself for the fact that there will be no immediate results. All widely advertised methods of pumping up muscles in a couple of weeks, a month, etc. - this is a waste of time. The first real results can be observed only after 2-3 months. Well, really noticeable transformations will be in no less than a year. If we talk about specific numbers, then in 12 months it is quite possible to gain 10-15 kg. This fact should cheer you up.)

How to eat healthy

getting more calories than you burn (15-20% more than your norm)
frequent meals - every 3-4 hours, in small portions
regular consumption of vegetables and water
correct ratio of proteins/fat/carbohydrates (25-30%/10-15%/60%)
natural food that forms the basis of the diet

Monitor your weight constantly - every week at the same time. There is no point in checking your weight too often. An increase of 500-800 g per month indicates a qualitative increase in mass (for you specifically, this is a minimum amount of fat and a maximum of new muscle fibers). Use a training diary.

Nutrition must be carried out in accordance with certain rules. Eat simple carbohydrates (sweets, fruits, juices) in the morning. This will compensate for your body’s nightly costs. During sleep, a lot of energy is spent, which supports all processes occurring in the body. A very important place in the diet is occupied by proteins, which are directly involved in the creation of muscle structure. As a conclusion from the above, during the day the basis of your diet is proteins and complex carbohydrates. Consume proteins in equal portions throughout the day. Before going to bed, it is better to drink a casein shake or eat low-fat cottage cheese. This type of protein will be slowly released in the body, thereby preventing catabolic processes.

Training process for gaining mass

Without training, it is impossible to gain high-quality muscle mass. All the extra calories that you get in the absence of training will go into fat. Without a doubt, this is not the mass you would like to gain.

The body of skinny people does not tolerate physical activity very well. Therefore, make sure that the training is no more than an hour. Do more basic exercises, which include:

squats
bench press
deadlift
pull-ups
arm curls
push-ups and parallel bars

During the first two weeks, you only need to master the technique of these exercises. Perform high reps with light weights. By doing this, you train your muscles to contract correctly, strengthen your joints and ligaments, and also establish a neuromuscular connection.

Basic exercises with the correct technique and constantly increasing the progression of loads will make your muscles grow by leaps and bounds. It is the base that causes a surge of hormones necessary for bodybuilding - testosterone and growth hormone. And adding to this high-quality nutrition and good rest, you can absolutely build up your muscles.

As for the frequency of training, going to the gym three times a day will be the best option to start with.

Between training days, you should set aside one day for rest. Don't skip workouts. Compliance with the regime and proper nutrition will be the key to your success!

It is important to regularly receive training stress, which contributes to the release of anabolic hormones into the blood. Without them, it will not be possible to achieve tangible results in mass and strength. For the body to build muscle volume, stress must be constant. Only in this case will the body get used to the load through muscle growth.

If you suddenly feel that you won’t have time to recover (your body is broken, your muscles are very sore, you’re not in the mood to lift weights), then skip the workout. Rest as much as necessary and be aware of overtraining. Remember to warm up before training and warm-up sets.

By training this way for 6-12 months, you will lay a strong foundation for further growth. In addition, you will definitely increase your body weight and experience an improvement in your health. Then you can think about things like split training and periodization.

Which sports nutrition to choose for weight gain

The importance of sports nutrition is often over-exaggerated. These are not anabolic steroids, so you can't expect rapid gains in strength and muscle mass. First of all, these are ordinary food products that in one way or another can complement your natural food. This group of additives includes:

1. Protein. High protein mixtures are widely popular in bodybuilding due to the priority importance of this ingredient in this sport. There are several types of it:

whey (fast protein to take in the morning and immediately after training);
casein (slow, for use before bedtime);
soy (with medium action time);
egg (also medium).

For athletes, the first three types should be a priority.

2. Gainer. These are carbohydrate-protein mixtures designed for accelerated weight gain. The composition of the product includes proteins and fast carbohydrates, so this mixture is perfect for ectomorphs in the morning and after training. The gainer will help you gain the desired weight and gain strong physical shape.

3. Amino acids. This component can prevent catabolic processes in your body. They can be taken during or after strength training.

4. Creatine. Increases endurance and strength.

We rest properly and grow

Since gaining weight is quite difficult for a skinny guy, you should take care of it as much as possible. If possible, rid your life of unnecessary stress and stress. The only thing you can afford is short cardio training, carried out at equal intervals on days off from physical exercise (2-3 times a week). Cardio training for skinny people should not last too long.

Also, don't underestimate the importance of sleep. Fall asleep as early as possible - before 23.00, and wake up without an alarm clock. It is in this case that the body will receive the restoration it needs for proper rest. Sleep should be about 8 hours. In order to quickly fall asleep and not toss and turn in bed from side to side, it is important to learn one simple rule: severe fatigue of the body contributes to falling asleep quickly. Therefore, try to get tired more.

But don't overdo it. Excessive physical activity will cause metabolic disorders and insomnia. Therefore, do all workouts in the gym no longer than one hour, without taking into account the time for warming up. To ensure good sleep, spend as much time outdoors as possible during the day.

Conclusion

This article provides simple answers to the question of how to gain weight for a skinny guy. Based on the four principles described above, you will stop being skinny and finally begin to gain the coveted muscle mass.

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If you want to gain weight, you can only be envied! At least, that’s what those who gain weight even because of one candy they eat think so. However, there are not so few people who dream of correcting their figure and making it more rounded. It is much more difficult for them to “gain” the missing kilograms than for a well-fed person to lose weight.

Competent nutritional adjustments will make the process of weight gain fast and effective, and its results will be harmonious and beautiful. What is to be done?

If the state of health does not raise questions, the cause of thinness may be congenital characteristics of the body. Asthenics often face a lack of weight, fat and muscle mass. People of this body type have thin bones and minimal muscle mass.

You can find out if you belong to this type by measuring the circumference of your wrist. If the resulting value is less than 15 cm for women and 18 cm for men, you can safely be classified as an asthenic body type.

Another reason for being thin is often a good metabolism. And this is more a plus than a minus. Be that as it may, metabolism slows down with age, so being slim will not always be your “flaw.”

Expert commentary

Elena Kalen, nutritionist, expert in the psychology of weight loss, certified coach

Today it is fashionable to lead a healthy lifestyle and have a beautiful body. Millions are busy losing their weight. However, there is another category of people who dream of gaining weight. A person who is not slender, but thin, evokes the idea of a painful condition.

It is also necessary to remember that constant stressful situations, poor nutrition and lack of a healthy lifestyle can lead to thinness. Some people work so hard that they simply collapse in the evening from fatigue, forgetting about food.

To lose weight, you need to create a calorie deficit. Therefore, in order to gain weight, you need to create an excess.

An important note - at the same time, leaning on unhealthy high-calorie foods, for example, fast food, is a frankly bad idea. Such food will not only be harmful to your health (provoking serious illnesses), but you will also gain weight on it not harmoniously with your whole body, but locally - in “fat traps” (shoulders, hips, stomach, buttocks). In addition, heavy consumption of unhealthy food often leads to problems with the gastrointestinal tract and exacerbation of chronic diseases. Therefore, the main rule of weight gain is to choose healthy foods.

Note

The main rule of weight gain is to choose healthy foods.

The nutrition schedule should be fractional - 5-6 small meals a day, or 3 main meals and two snacks. In this case, the last meal should take place no later than 1.5-2 hours before bedtime. Pay attention to the drinking regime. You need to drink 30-40 ml of water per 1 kg of body weight per day. Since all processes in the body, including building muscle and fat mass, occur with a sufficient amount of water in the body.

Did you know?

On average, a man should eat 2000-3000 kcal per day, and a woman 1600-2400 kcal - depending on lifestyle, working conditions and level of physical activity. To gain weight, daily caloric intake needs to be increased by 400-500 kcal.

10 healthy foods that are guaranteed to help you gain weight

Nutritious smoothies and cocktails

Sweet drinks with fruits and berries are not only tasty, but also healthy. Eating them as a snack or in addition to your main meal will give you pleasure and desired weight gain. It's all about the number of cocktails!

Make a chocolate banana smoothie!

If you find rice porridge boring, try cooking it differently! The secret of the dish is in the flavorings. Feel free to complement the rice with berries and dried fruits, eat it with proteins - slices of fish and meat, combine with dressings - tomato, mushroom, seafood. Don't forget also about nutritious dishes such as sushi and pilaf. Pair your vegetables with meatballs or try fish cakes with rice.

Healthy oils

All types of vegetable oil and natural butter will complement the taste of prepared dishes and help you gain weight. Nutritionists classify them as high-calorie foods, but this makes them no less healthy. A tablespoon of oil contains approximately 90-100 kcal.

Red meat

The fattier the meat, the better for those who are trying to gain weight. But fatty pieces are potentially harmful to health, especially if you have a history of gastrointestinal diseases. An excellent solution is red meat. It is a valuable source of protein and an affordable product for building muscle mass. It contains two important substances - creatine and leucine, they stimulate protein synthesis and the growth of muscle tissue, which means they help you gain weight harmoniously.

They are included in a limited number of fatty foods that are healthy. Including due to the high content of protein and Omega-3 fatty acids.

Cottage cheese

A serving of cottage cheese is a great start to the day and preparation for an active workout. Protein products are an important part of the menu of professional athletes. In addition to strengthening bones and replenishing calcium deficiency, proteins promote muscle growth. Combine cottage cheese with dried fruits and nuts to bring even more benefits to the body.

On a note!

With regular strength training, the figure acquires a beautiful shape and body weight increases. But cardio exercise is “contraindicated” for those who want to gain weight - they actively burn fat.

Potato

Starchy vegetables, including potatoes, enrich the body with fiber and fast carbohydrates. This means that after such a lunch you will be full of energy and your ability to work will increase. Potatoes are best eaten mashed, baked or boiled in slices. In addition, cook proteins (fish, meat) or make salads from fresh herbs and vegetables.

The season of berries and fruits is a great time for both weight gain and weight loss. Fresh crispy and juicy fruits are an excellent substitute for sweets and cakes and enrich the body with fiber. For those who strive to be slim, nutritionists advise eating fruits and berries in the first half of the day so that the body has time to “work off” them - that is, spend the energy received.

Well, for those who want to gain weight, fruits will be an excellent option for an afternoon snack. Choose the most high-calorie types - bananas, grapes, peaches, apricots.

Eggs

A couple of eggs for breakfast and one more as a snack. For those who want to gain weight, nutritionists advise eating up to 3 eggs a day. Scientists have long proven that there is no connection between this product and an increase in “bad” cholesterol in the body. But the fact that eggs combine high-quality protein and healthy fats is a proven fact.