How to gain weight and muscle mass: tips. How to quickly gain weight to a girl, a girl, a thin guy, a teenager 15 years old at home? Nutrition, vitamins, exercises, folk remedies for gaining weight and muscle mass: list, description

Tips for the set of muscle mass and weight for different categories of people. Full video training, power plan, detailed recommendations.

The lack of weight can be the same aesthetic problem as its excess. A too thin person, as well as complete, can be attributed to the category of unhealthy people. How to find out that you have painful thinness? In addition to external signs, there is an indicator of the body mass index. When its mark falls below 19, this is a signal to work on its body.

How to eat to gain muscle mass and weight?

For weight gain, include the following products in the diet:

• Vegetable fats. In cereals, soups and other dishes add healthy vegetable oils. Diversify your menu with such a fruit as avocado. It can simply spread it like butter, on bread, or cook salads with it. Switch with nuts and seeds
• Groups. These should be varieties that are easily absorbed by the body. Rice in this matter will not help, as it worsens digestion. Stop your choice on buckwheat, millet, sprouted cereals, Kinoa
• Sweet fruits and dried fruits

• Starch -containing vegetables - pumpkin, battery, beets
• Legumes
• Fat dairy products. Add fat sour cream to the salad, have a bite of milk with a high fat content

Important: refuse caffeine contained in coffee, black and green tea. It does not allow moisture to linger in the body, and also disrupts the functioning of the stomach and adrenal glands.

If your goal is to increase muscle mass, but otherwise with your complexion everything is in order, then pay attention to the following products:

• Buckwheat grain. It contains a large amount of complex carbohydrates, 12% protein, which is well absorbed, group B vitamins and minerals. But there is very little fat in cereals, and that one is useful for the construction of your muscles
• Egg white. The yolk contains a lot of fat, remove it when cooking or eat only 1-2 pcs. per day. But the full egg protein is an important building material for muscle tissue. Its norm per day is 3-5 pcs
• Cottage cheese

• Lenten chicken meat
• Low -fat fish
• Loof beef
• Seafood
• Dairy and dairy products.
• Banans, honey, pasta, bread, rice - these are products that give energy in strength training

When increasing muscles, refuse semi -finished products, sausages, chips, canned food, food with chemical additives, dyes, flavor enhancers, etc. Also exclude pork, as it is too fatty meat, and fat, as you know, only weights the body and fills it with garbage .

How to gain, increase weight with vitamins?

Important: vitamins and minerals are needed to gain weight to both athletes and people who are far from sports.

Vitamin A Accelerates metabolism, stimulates the growth and development of cells, which has a beneficial effect on the rapid growth of muscle tissue.

Everything is needed for the growth of body weight b vitamins. These compounds direct energy straight to the cells. Flaw vitamin B1 It affects the work of the digestive system, which in turn worsens the body's functions in the absorption of nutrients.

Vitamins C and E They belong to antioxidants that neutralize free radicals that form as a result of redox processes. Ascorbic acid is involved in burning fat, in the place of which muscle tissue will be built.

Phosphorus It is involved in bone tissue, which will be pressed by increasing muscle mass, so its wealth is also important when gaining weight. For the same reason, the body is needed and calcium.

Magnesium and sulfur participate in the synthesis of amino acids, from which muscles are formed.

Copper is responsible for the growth of all tissues in the body, it is also necessary for the growth of muscle tissue.

Starring zinc There is a creation of muscle protein.

Important: whole complexes of vitamins and minerals to increase weight can be found in stores specializing in food for athletes. These are drugs such as Hi Tec Vitamin A-Z, Mega Mass 4000, etc.

Is it possible to gain weight with proteins? How to drink protein to gain muscle mass?

Skinny people can easily gain mass, eating randomly and consuming high -calorie foods. But from quick carbohydrates and fatty dishes, such a person will not just get better, but will grow with fat folds. Therefore, "thin" experts advise increasing muscles. And protein, or protein, is responsible for the growth of muscle tissue.

Today, protein can be obtained not only with food, but also in sports additives. Additions are designed specifically for athletes in whom the need for protein increases due to strength training.

There are several types of synthetic protein:

• serum, which is the most assumed, is accepted after physical exertion
• casein - slower protein, is taken overnight
• egg
• soy
• meat

Important: in order for the proteins to act, power loads are needed. Without sports, the use of proteins will give a minimum result.

Take protein cocktails half an hour after training, as well as going to bed. If you are an employed person and you can not always find time for a full meal, protein cocktails will also come to your aid. Cooking them is easy and fast, and you will always be sure of a sufficient daily amount of protein.

Experts recall that most of the protein must still be obtained from food.

How to quickly gain weight to a girl, a girl, a thin guy, a teenager 15 years old at home?

Parents are worried about their children, so it is not surprising that the lack of weight becomes a reason for excitement. First you need to find out the cause of a shortage of kilograms in a teenager.

• A sharp jump in growth. Adolescents aged 13-15 years in just a couple of months can stretch for 5-10 cm. In this case, you should not worry about a sharp weight loss of the child
• Deterioration of appetite. Take a deal with the reason that the child does not want to eat. These can be teenage experiences, diseases, protests

• Diseases and stresses that affect metabolic rate and can cause weight loss. In this case, show the teenager a qualified doctor
• Too high activity. Do not demand from the child to move less. It is better to correct his nutrition correctly

Nutrition tips for gaining weight to a teenager:

• Add more protein, carbohydrates and fiber to the child’s menu. These are products such as bread, fish, nuts, legumes, pasta, etc. Most of the diet of a teenager should be fresh vegetables and fruits
• Feed the child more often, from 5 times a day, but moderate portions
• Fatty dishes and fast food belong to food heavy foods for the body. Its assimilation takes a lot of time during which the child may not have appetite. Therefore, make fatty food minimum

Important: Write down a teenager in a fitness room for a set of muscle mass. Otherwise, with an increase in the calorie content of the diet, the child will begin to recover due to adipose tissue, and not muscle.

How much can you gain muscle mass in a month?

A set of muscle mass is a rather long process. We are talking about dry muscle tissue excluding water and fat. Muscle growth is impossible without sports, so we will talk about how much you can gain muscle mass in a month, studying in the gym.

The number of kilograms depends on the experience of the training. The newcomer has a higher potential, so with the right training program, healthy nutrition, and protein use is able to increase muscles by 5 or more kg per month. In the future, this figure will decrease.

How to gain 10 kg of muscle mass, how to gain 5 kg of weight? For such numbers, it takes several months. On average, the athlete gains 0.5 to 1 kg of dry muscles per week, which is 2-4 kg per month.

How to gain weight with drugs or tablets?

Preparations for weight gain can conditionally be divided into 2 large groups:

• preparations for men
• drugs for women

He calls the first group steroids. These are special substances that supply an additional portion of testosterone to the male body.

From this, a man is able to quickly increase muscle mass, his body will acquire more courageous outlines, the hairline will become thicker.

Important: steroids are prohibited by law in many countries, in official sports, they act as doping.

Women care less about the growth of their muscles. If they resort to the help of pharmacological agents to increase the mass, then because of the thinness that is considered unattractive. Here are some of the drugs that can be found in a pharmacy:

• Dufaston - The medicine that a woman planning conception was first prescribed. Its side effect is weight gain
• Oksandrolon - hormonal drug, which is sold only with the permission of the doctor with weight loss due to injuries, operations
• Nutrizon - protein tablets, which the doctor prescribes both with anorexia and with a deficiency of BMI. The main work of the drug is the adjustment of the gastrointestinal tract
• Riboxin - A relatively safe medicine that has gained popularity among people involved in sports. It stimulates blood flow and regulates the balance of energy in the human body. Highly effective with physical exertion and special nutrition

Important: drugs to increase body weight are not harmless auxiliary agents. All of them in one way or another affect human health, so their intake should be carried out only under the supervision of a doctor.

How to gain weight in the legs? Exercises and training for the growth of muscle weight of the body and legs?

No nutrition will help you increase the muscles of the legs, since muscle tissue will be formed evenly throughout the body. In order to get better in the legs, you need a special training program aimed at this particular body.

You can turn to a competent fitness instructor that will tell you exercises for the legs or simulators with which you can increase the mass of leaps and hips.

Certain sports will also be useful, but besides this, your visits to the fitness club will also diversify. Try skating and rollers, dancing, skiing.

Ideal exercises for beautiful and strong legs are jumping with a rope and running. Practice runs and jumps every day for 20 minutes, and the first results will not be long in coming.

A great way to “pump up” the legs will be home training. Here are a few rules of independent classes so that they are effective:

1. Train as often as possible. It is perfect to engage in daily, but this applies to experienced athletes. It is worth starting with small (1-2 training per week), gradually increasing the number of classes
2. Do not immediately strive to fulfill several approaches and many repetitions. Increase the load evenly
3. Start training with a warm -up during which all the muscles of the legs will warm up. Finish the occupying restorative for muscles with stretching - a hitch

Important: do in sneakers with good depreciation so as not to damage the ankle.

Video: a complex of leg exercises and gluteal muscles

How to gain weight in diseases: diabetes, gastritis, pancreatitis, anorexia?

Weight changes are a common problem diabetics. The fact is that the food in the body of a healthy person is converted into glucose, from which our body receives energy.

In a patient with diabetes, the body cannot get energy from glucose, so it consumes fat tissue for these purposes. With a lack of daily calorie content, a person begins to lose weight.

How to gain a diabetics?

• Contact a specialist who will calculate the daily calorie norm for you, or do it yourself using the formulas on the Internet
• Observe a healthy diet in diabetes. This includes moderate consumption of carbohydrates, eating with low glycemic index, fractional and frequent nutrition
• Physical activity will be useful both for regulating the level of glucose in the blood, and for increasing muscle mass. The loads should be moderate, not intense. Put at least half an hour a day of cardio work or fitness fitness of medium intensity

At pancreatitis The digestive function is impaired, as a result of which nutrients are not absorbed in full. This provokes weight loss, which can become pathological.

Here are some tricks, how not to lose muscle mass in case of pancreatic disease, as well as stomach diseases gastritis.

• Add something from baby food to the diet. Such products are specially invented for the growth and development of children. Children's porridge and mashed potatoes contain a full range of nutrients that will help to maintain weight at one mark
• Buy yourself scales for the kitchen with which measure portions. Many patients with pancreatitis rely “by eye” and eat less than they can afford
• The best option is to turn to a qualified nutrition specialist, which will draw up an individual plan for you to obtain nutrients and calories

But in the case of such an illness as anorexia, nutrition tips are unlikely to be appropriate. Those who believe that anorexia is a disease of the gastrointestinal tract or just poor appetite are mistaken.

Anorexia is primarily a mental illness associated with fear of completeness. Therefore, treatment and restoration of weight should begin with an appeal to a psychiatrist. Next, the therapist and nutritionist are connected to complex treatment.

Important: in the treatment of anorexia, group psychotherapy is very important, since most patients are closed and are in the grip of fears or real phobias.

When a psychiatrist’s issue is resolved, you can start special weights in weight gain. It is important not only more important here, but also to stabilize the appetite, which the anorexics are usually absent. Food can even cause them nausea and vomiting.

For the patient, it is necessary to create pleasant conditions of meals: beautiful dishes, calm friendly environment, artistic serving. Products such as apples, lemon, herbs, sour milk products cause appetite.

There are also drugs specially aimed at stimulating hunger. The diet, which is prescribed by a doctor with anorexia, contains a lot of carbohydrates and proteins and little fat.

How to gain weight with folk remedies?

Flower pollen infusion

Ingredients:

• flower pollen - 500 g
• condensed milk - 2 banks

Flower pollen is sold in stores specializing in beekeeping. Connect the components in one container and send them to infuse in a cold place for 14 days. When the product is ready, take it on an empty stomach 15 minutes before meals for 1 tsp. Every 5 days, slightly increase the dose, eventually bringing it to 2 tbsp. for women and 2.5 tbsp. for men.

Infusion on beer

Ingredients:

• beer - 200 ml
• walnut - 3 pcs.
• natural honey - 1 tsp

Grind the nuts to the crumb, connect them with honey melted in a water bath, then pour the resulting mixture of beer. Drink such a tool in a volume of 200 ml every day at a time, regardless of the time of day and eating. The course of treatment is a month. During this time, you can type up to 3 kg.

Fitonasts for weight gain

Ingredients:

• goldenger - 20 g
• aira root - 20 g
• dandelion root - 50 g
• yarrow - 50 g
• benedict root - 50 g
• nettle leaves - 50 g
• st. John's wort - 100 g
• linden flowers - 100 g

Grind all the ingredients and pour boiling water in the calculation of 200 ml per 1 tsp. dry matter. Leave the infusion under the lid for an hour, then pass through a sieve or gauze. Drink 50 ml of a warm agent 3 times a day before meals.

How will beer yeast help to gain weight?

Beer yeast in their composition have vitamins of group B, vitamins PP, N, D, E, F, K, as well as iron, magnesium, calcium, zinc, etc. Vitamin and minerals of yeast helps the absorption of amino acids, which also include them in their The composition also serve to build tissues, including muscles.

Brown yeast has the following effect on the body:

• improve digestive function
• have a beneficial effect on the liver work
• accelerate metabolism

Important: brewer's yeast causes appetite, so build your diet correctly so that due to overeating, not gaining weight due to adipose tissue.

Beer yeast itself is not able to influence the growth of muscle mass. But, coupled with intense power loads and proper nutrition with a high protein content, they will significantly accelerate this process. Cook special yeast drinkwhich should be taken as an addition to normal nutrition for strength training.

Ingredients:

• yeast in the bricket - 50 g
• black bread - 15 g
• water - 300 ml

Cut the bread with long thin bar, dry in the oven, place in boiling water and leave for 3 hours on the table. Pass the liquid through a sieve or gauze, add 45 g of yeast to it and send the container to the stove.
Heat the infusion to 70 degrees and cool naturally. Add the remaining yeast, close the container, insulate it with a towel and leave to infuse for another 8 hours. You can add a little honey for sweets to the finished drink.

How to gain weight after illness, surgery, childbirth?

Loss of weight after illness, surgery, childbirth does not paint a person. And no matter how much you were told about the charm of thin people, a decrease in mass due to ailments is a blow to health. Here are the basic rules on how to restore the departed kilograms after illness, childbirth and operations.

• A beautifully served table, bright dishes, a pleasant atmosphere of meals will help return your appetite after illness and surgery. A healthy feeling of hunger is facilitated by walks in the fresh air, sex, as well as permission to enjoy your favorite dish
• Follow the daily routine, eat at the same time
• To restore body weight, a full rest and strong, long sleep is important
• Join sports aimed at growing muscle mass
• Follow the rules of a healthy diet. Proper nutrition helps not only lose weight. It rather normalizes the weight, no matter what direction it deviates. Therefore, with body weight deficiency, proper nutrition will be useful

How to gain weight to the smoke?

When the question arises of how to increase the mass of the smoking person, many people advise him to quit smoking. Indeed, according to statistics, most of those who who quit a bad habit gain several kilograms.

But usually this is adipose tissue, and few people want to recover due to fat - the body looks unattractive, health problems appear. Therefore, the question is like a smoking person to gain muscle mass, without stopping smoking.

Assistants on the way to a beautiful and healthy body will be proper nutrition, a good rest and sleep (at least 8 hours), as well as a complex of vitamins and minerals.

Since a smoking person regularly poisons his body with toxic substances, experts recommend that they constantly resort to pharmacy drugs, because vitamins from food for smoking people are usually not enough.

Important: there are products that neutralize part of the harm from cigarettes. This is cabbage, fresh tomato and carrot juice, sprouted wheat grains.

How to gain weight: tips of a nutritionist Svetlana Fus

• The dense meal is breakfast. Also do not neglect the second, easier breakfast. The first meal should not be immediately after awakening, eat within an hour after sleep
• Do not use raw foods on an empty stomach. In the morning it is useful to eat vegetables and fruits, but dishes should be subjected to heat treatment and be warm.
• If you are a lover of coffee, then do not drink it on an empty stomach, but only half an hour after a nutritious breakfast
• In winter, eat vegetables, fruits, berries that have frozen yourself or buy mixtures in the store, but only those that have undergone safe fast frost
• From fruit in winter, the most useful are citrus fruits
• The last meal should be a couple of hours before going to bed, but no later. You can’t categorically eat up at night
• Make a diet where you will record all the dishes eaten. This will help control the calorie content of the diet and avoid harmful products.
• Do not drink food with water or tea. After eating with severe thirst, make several slow sips of ordinary warm water

Important: Svetlana Fus advises to eat correctly, not only during the period of loss or set of body weight, but also not a month or even a year. The nutritionist claims that only adhering to proper nutrition all your life, you can have a healthy and beautiful body at any age.

How to gain weight and muscle mass: reviews

According to reviews, any short -term diets aimed at growing body weight give a short result. Pharmacological hormonal drugs work in this way, which, moreover, also adversely affect the internal organs.

Only proper nutrition, healthy sleep, avoiding stress, sufficient motor activity can help to increase muscle mass qualitatively. In combination with folk remedies and the reception of vitamins and minerals, these methods will help to find the figure of your dreams.

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