How to recover an elderly woman. How can I quickly gain weight to a girl

Some girls, in the race for ideal forms, try to lose weight as much as possible, others have another problem - shortage of weight. These girls dream of gaining at least a small amount of weight.

Excessive leanness looks not only very unattractive, but also damaging to health.

Weight is worth changing only if it brings a lot of inconvenience, but if your figure does not interfere with you, and you do not look dystrophic, then you have no reason to worry about underweight.

But if in the figure you do not like a lot of things, then it's time to take action. And, you need not only to increase weight, but also muscle mass, and in this you will help exercise and special food.

For your daily menu, use only those products that have high energy value.These products will be the key to weight gain. In each food group choose the most calorie foods, for example, instead of low-calorie milk, drink milkshakes, in which a banana is added, instead of cucumber, eat oily avocado. Instead of a green apple, drink grape juice, and instead of rye bread eat a bun.

Owners of too low weight should pay great attention to regular high-grade food, ie, to eat at least three times a day, and at lunch you need to eat three dishes - soup, second course, dessert and salads. Those girls who want to get well, in the first twenty minutes of eating should eat the maximum amount of food. Try to wake up your appetite with meat piquant snacks. You can experiment - change the dishes, ie, eat on the first second dish, and on the second - soups and borsch.

Try to put as much food as possible on the plate. If you like to eat sandwiches for breakfast, put not one, but two pieces of sausage, and for bread smear butter. You should eat porridge from a large plate, and drink a glass of milk from a large glass. The fact is that girls with low weight generally eat very little, then you will have to increase portions. Sometimes, with an increase in the amount of food the girls begin to experience some discomfort in the stomach, so it is recommended to add the number of servings gradually.

• Arrange at home and work regular snacks, eat cookies, the most nutritious nuts, drink fatty yogurt.

• The easiest way to get calories is a variety of drinks, for example, milk and juice.

If you like milk, make of it cocktails. In the blender pour the milk, put two ripe banana and two tablespoons of honey. Mix all the ingredients and drink this cocktail every day. Banana cocktail high-calorie, it will allow gain weight quickly .

• In milk, you can also add a tablespoon of powdered milk or a special high-calorie mixture.

• If you want that you do not just appear volumes, but also the figure becomes harmonious, be sure to train the muscles. You are shown not fat burning training, but power.
• If you just started going to the gym, ask your coach to make you a special program to build muscle.
• These weight training, supplemented by a high-calorie diet, will certainly help gain weight.
• It is better to deal with scales, for example, with a light barbell and heavy dumbbells, but from fast workouts that burn fat, give up.

Do not drink fat-burning drinks, for example, pineapple or grapefruit juice. Do not eat cayenne pepper, it burns fat, and if you add it to food, you will gain weight slowly. But the greens help you increase your appetite, add fresh coriander and dill in meat and fish dishes.

Every girl tries to follow her figure and wants to lose weight. But there are also thin women who, on the contrary, want to gain weight. It is not necessary to attend expensive gyms and sections - this can be done without leaving home.

There is a belief that when doing sports at home it is impossible to gain weight.
  So people who do not understand sports think:

• perform a huge number of repetitions of one exercise and receive overtraining;
• on the contrary, do not give sufficient load;

It is from the versions - to build muscle mass it is necessary to lift large weights with a small number of repetitions. This is a necessary condition for muscle growth, but an integrated approach is needed. Namely, training and nutrition:

1. How to gain weight at home? - To go on the strengthened food, the blessing at sufficient physical exercises the organism starts to demand more food.
2. At this point, the diet is adjusted with a bias toward protein foods. It is not desirable to suppress hunger with chocolate - remember the building material (protein).
3. Training provides the correct distribution of incoming energy, namely, build up muscle mass, consuming fat.
4. It is necessary to remember about rest and to train not more often 3 times a week for 40-45 minutes. Muscles recover during sleep!

At home it is not necessary to have all the sports equipment - barbells, pancakes or specially designed simulators. It is enough to buy yourself dumbbells (you can a couple - easier and heavier).

Training for weight gain for girls at home

In girls, the muscles of the lower part are the most malleable for development, so with proper training they contribute to the fastest set of the mass, of course together with

Before each workout, it is necessary to warm up and warm well. In winter, it needs to be done longer, and in summer it is slightly shortened. On average, the warm-up should be 15-20 minutes. The warm-up must be carried out necessarily, if you do not want to stretch or tear the muscles.

Properly performed warm-up increases blood circulation and blood flow to the muscles and ligaments, and this:

1. will reduce the risk of injury;
2. make the training more effective;

What exercises should be performed for the warm-up:

The training program for increasing muscle mass consists of an average of 5-6 exercises. To carry out such a program, to achieve the desired result, it is necessary, if possible, several times a week. It is suitable for any age.

The best way, "on the mass", to be engaged in a day or to take a break in 2 days after a hard training day. It takes time to restore muscle.

Program for the mass for girls

2-day training program.

Day 1

Day 2

On average, training, not including a twenty-minute warm-up, should take about 30-40 minutes. It is important to follow the breathing during exercise, in no case can it be delayed - so you can plant your heart.

Nutrition for muscle mass gain

It is in proper nutrition that the key to the success of any training is found. To gain weight at home, the girl does not need to eat fatty and high-calorie food many times a day. After all, only cellulite will appear, fat will be deposited on the stomach, sides and pope. It is necessary to eat often, where it is 5-6 times a day, but in moderate doses.

If you adhere to proper nutrition, daily routine and engage in a clear program designed specifically for girls, you can quickly gain muscle mass in the right places. At home, for a week you can gain up to a half kilogram of weight.

If the weight does not move after a month of hard training and increased nutrition, you can use sports supplements.

Sports nutrition

Protein and protein-carbohydrate supplements  for rapid mass recruitment, girls should be used with extreme caution.
  Remember several rules:

• Sports nutrition is effective only as an addition to consumed calories, and not as a substitute for basic food.
• Buying sports nutrition does not need to be saved.
• Producers tend to overstate the dosage, so if you decide - start with ¼ or ⅓ the recommended amount of a single portion.
• For discomfort or other unintended results, stop taking supplements immediately.

Pharmaceutical products

  (there is a sports analogue) - a drug to improve appetite, muscle mass and fat burning. Contains the amino acid L-carnitine. It is released without a doctor's prescription, however, one must take into account that there are contraindications and individual intolerance is possible.

Remember, if too fast a set of mass, you can get unwanted effects on the body like:

• increase in the amount of adipose tissue;
• metabolic disease;
• the appearance of stretch marks;

Weight plays far from the most important place in the way a woman's body looks. It is the regular physical load on the right muscles that will help to form a tight figure.

There are many people in the world and they have different problems. But there is one that united most of us - it's a weight problem. Probably, it's no secret that girls worry about this problem more than a strong sex. Someone almost from a young age was limited in all sorts of goodies, so as not to gain superfluity, some wanting to approach the standards of an ideal figure in a short time,.

But there are also those whose problem is absolutely the opposite - these people can not get well, not looking at any of their gastronomic predilections or excessive appetite. Whatever they ate: cakes, cakes do not make their bodies feminine and mouth-watering. Then follows the logical question: "How quickly to gain weight to the girl?".

This problem must be approached seriously, otherwise it is possible to obtain fat folds instead of slender forms. To begin with, you need to consider whether such leanness is associated with health problems. Consult with specialists if your liver is healthy, thyroid or digestive tract. Not having found out in itself any diseases it is possible to undertake for updating of a figure.

Dinner

1. Baked meat (it is possible with cheese and mayonnaise). Garnish with stewed vegetables. Sandwich with pie or brisket. Bread.

After 2 hours - tea with milk or kefir. Without biscuits.

Want to gain weight correctly - eat often and in small portions, so that everything is quickly absorbed in the body. And do not make the mistake of eating buns and fast food. Many thin people try to get better in this way, but such a high-calorie food is very insidious. It contains a lot of sugar, bad fats and calories, which will negatively affect your health. And maybe lead to deposits of fat, but not in the form in which you would like.

Muscles grow in breaks between training sessions, so rest more and take time for a healthy sleep, about 7-8 hours. Avoid negative emotions, stress. Undoubtedly, this will give positive results not only on the figure, but also on the nervous system.

Bad habits also affect our weight. Consumption of alcohol should be reduced to a minimum or completely abandoned. Scientists have proved that every alcohol, including beer, destroys our brain, and, consequently, the nervous system. Give up the bad habit for your health.

Quit smoking if there is such a dependence. It is known that nicotine speeds up metabolism by about 10%. Therefore, it is necessary to compensate for the lost kilograms, which were so carefully recruited. Live without tobacco and the smell of smoke is much more pleasant.

Do not get hung up on your weight every day, getting on the scales. The result does not come instantly. It is necessary to put a lot of zeal, will and time. Lead a healthy lifestyle and get physical and moral pleasure from it. There will come a day, and you will notice pleasant changes of a figure for the better. This will strengthen the motivation for further work on yourself. Hard trainings, food restriction - all this at first seems difficult. But working on yourself is the most rewarding job. Smile, good mood and optimistic mood will be a wonderful addition to a healthy body and spirit!