Exercises for thin girls at home. Basic exercises and diet for muscle mass gain for girls

One of the articles I read in my time may be useful to someone.

The problem of low weight is always a delicate topic among girls. After all, weight gain becomes a difficult task for girls who are thin because of their genetics and have a fast metabolism. However, with the right approach, it will not get better, and you will be able to gain weight faster by using advice for skinny girls.

1. Take care of your waistline

Think about how much weight you want. Adding fat mass or muscle can lead to different results in your appearance. Remember that fat can accumulate in the area of your thighs and belly, but also increase weight at the expense of it can be faster. In turn, muscle mass will add to you more kilograms than fat, increasing only those parts of the body that you are training. Plan your diet and the right diet to achieve your goals.

2. Add physical exercise

You need to practice in the gym, so as not to get fat and give effective forms to your body. But, do not get up on the treadmill or do aerobics; such exercises consume a lot of calories. You can use exercises for building muscle mass, which will help gain weight faster and will support a slim figure. Do not worry that the muscles will appear like a bodybuilder, because in a woman's body, usually enough testosterone is not produced for the development of such a physique.

3. Sufficient and high-calorie food

In order to gain weight, you need not only add physical activity, but also change your diet, increase its caloric value. To recover a girl, the daily diet should be more by 500-1000 calories than is required to maintain the current weight. Moreover, weight gain should be gradual from 0.5 kg to 1.5 kg per week to give your body time to adapt. Plan your diet so that calories come from healthy food, not from fatty foods.

4. Additional calories in the diet

Since nutritionists recommend breaking the daily ration for 5-6 meals, abundant and high-calorie nutrition can cause a feeling of bloatedness in the stomach. But the increase in caloric intake can be achieved without increasing the volume of servings. Additional calories can be in various seasonings to your main dishes such as sauces, pancakes syrups, tea with honey, and 2 tablespoons of olive oil, added to salad or spaghetti, will bring an additional 100 calories. These hidden calories will help you put on weight , without creating a feeling of heaviness or bloatedness.

5. Supplement your drink

A sufficient fluid content in the body, in itself, is very important for maintaining the current weight. And when the girl needs to get better, then such drinks as milkshakes, juices or milk with food, become an excellent addition to the usual diet. They will help the body to get much needed calories and will rid you of a lean figure.

Visit a nutritionist or other specialized physician to consult on weight gain in relation to your situation, taking into account your physique, lifestyle and age.

When planning your diet, give up sweet foods and saturated fats, because they do not eat. such food increases the risk of developing such diseases as: type 2 diabetes, metabolic disorders. Stick to a healthy diet and eat natural foods to increase weight.

Many girls dream of an ideal figure. For this they are constantly starving, thus exhausting their body. Together with fat deposits, a woman loses a large amount of muscle mass. Excessive thinness also hurts the overall appearance. Regular classes in the gym help to avoid this and achieve beautiful forms. You will be able to gain some muscle, and also make the body shape more taut. You can even train at home. For lessons to be useful, learn how to gain muscle mass to a girl.

A set of muscle mass is a very complex and long process. He demands from a beginner athlete a brutal discipline. Eight-hour sleep, a balanced eating process, and regular exercise in the gym are the key elements of the future result.

It is very important to give up bad habits. Your body can be harmed by frequent use of alcoholic beverages. During the training, you can not do it 100%.

Quit smoking! Tobacco smoke seriously worsen the condition of any woman's body, and will also interfere with the process of massaging. You will be tormented by constant shortness of breath. Smoking seriously reduces the level of appetite, the body of a woman will spend a huge amount of resources on cleansing from harmful tar.

Basic principles

Importance of basic movements

Training for girls should consist of heavy basic exercises. During movements, the athlete must use a large number of muscle groups. It is very important to practice regularly. At the initial stage, you can do only two - three workouts a week.

Structure of the training process

Develop the body in a complex way. It is best to practice by principle. In one lesson, you should work out several muscle groups at once. For a set of muscle mass, athletes regularly perform both the biceps, chest and triceps, legs and shoulders. In addition, you must give your body time to recover.

Number of approaches and repetitions

Training for girls should consist of simple exercises that will help to pump the whole body. It is best to work at a slow pace. To quickly gain weight, you must perform 3-4 sets of one exercise. Do 8-12 reps per set. Work is necessary with the help of sufficiently heavy shells.

Help the mentor at the initial stage

To gain a dry muscle mass you will help an experienced coach. He will more specifically tell about the features of the process of classes, and also will. It is very important to perform all exercises with the right technique. If you do not have the opportunity to practice under the supervision of a mentor, look at the special training video. A video will help you understand how to properly perform all complex technical movements.

Classes at home

You need to train anywhere. Basic exercises can be performed and. To do this you will need a dumbbell and a barbell. Women can do with lighter sports equipment. It is best to study at home in the initial stage of the training.

Creating a training plan

If you want to succeed, you need to work regularly. Do not miss a single lesson. Avoid working in only one direction. You must train your legs, hands, and also your torso in a complex manner. Athletes often have a special diary for training. It can record the current strengths, the weight of the girl, as well as muscle volumes. Follow a clear program of lessons. It needs to be changed about once every 1-2 months.

Do not be afraid to exercise with heavy sports equipment. Even with a strong desire, you can not become masculine bodybuilders. This requires special pharmacological support. - the process is long, but after a while your body will begin to change for the better.

We compose the training program

Is a key element of a good training program. Most often, athletes perform and. There are several features of drawing up a study plan for girls. Any program must take into account the individual characteristics of each athlete. In doing so, you must follow the basic principles of training for mass gain. Engage in a split system.

Monday

On the first training day, the athlete should work well back and biceps. These muscles are synergists. This means that they perform a similar contractile function. One lesson needs to work out one big muscular group paired with small. In many basic exercises, both the biceps and the back will be involved.

Pull-ups

This is one of the most popular exercises that you can perform even at home. It is very important to make all the movements correctly, for this the athlete must:

Jump onto the crossbar. Hvat width of shoulders.
Do pull-up. Touch the crossbar with your chest.
Return to the starting position.
Do several repetitions at once.

This exercise must be performed without swinging. If you can not effectively tighten, you can just hang on the crossbar. During movements, the athlete will be able to do well, forearms, deltas, biceps and triceps. Professionals perform pull-ups with
weighed down.

This exercise athletes perform in a special simulator. can perform both beginners and experienced athletes.

Lie with your feet on a special surface, look with your head down.
Lean your back against the floor, go back to the starting position.
In the upper phase of movement, the legs and trunk should be on the same line.
Do a few repetitions of hyperextension.

Athletes often take a heavy pancake into their hands. This is very good exercise for women, you can not only strengthen your back, but also to pump your hips and big gluteus muscles. Work at a slow pace, do not use the force of inertia.

This is a very good basic exercise. You can perform with a barbell or dumbbells. Pay attention to the technique of performing movements, the exercise is quite traumatic.

Stand near the sports equipment.
Go down, take the bar in your hands.
Start to climb, the neck should be kept near the legs. Do not carry the weight of the body forward.
Put the bird back, and then put the sports equipment on the floor. The bar should not touch the knees.
Make several repetitions of the deadlift.

In order not to get a serious injury, work at a slow pace. Correctly perform all the elements of the exercise. Try to simultaneously use the muscles of the legs and back. There are several options for performing deadlift, you can choose for yourself a comfortable kind of load. Also, the exercise can be replaced by pulling the bar to the belt.

This exercise is very useful. It will enable the girl to increase the total weight and size of the biceps. Also the muscles of the forearm are involved.

Firmly stand on your feet, take the bar in your hands.
Bend your arm in the elbows and lift the neck to the chest level.
Smoothly lower the sports equipment down, do not straighten your hands completely.
Perform a few.

Work at a slow pace, keep your back straight. Perform all movements only with the help of the biceps force.

Wednesday

On this training day, it is best to work out the chest and triceps.

This is an excellent exercise that can be performed in any conditions. will help to qualitatively work out the target muscle groups.

Take the emphasis lying.
Bend your arms, and then slowly sink your chest to the floor.
Return to the starting position.
Do some similar push-ups.

You can work with special racks. If the novice athlete can not perform a single repetition, you can perform the exercise with the knees.

This is the most popular exercise in the gym. It is very important to carry out all movements technically correct.

This is another good basic exercise. You can effectively pump the muscles of the chest and triceps. Work at a slow pace.

French press of dumbbells

Lie down on the bench for bench press. Pick up the bar of the bar. After that, you need to deflect your hands behind your head by 45 degrees. Then you should return to the starting position.

Friday

On the last day of the training week, you need to upload the deltas and legs. To do this, do sit-ups with the barbell, leg extension in the simulator, dumbbell bench press sitting, and rod pull to the chin.

Most of the exercises are considered technically complex. To do this, consult the trainer.

Thin girl can not eat everything. The main goal of the training is muscle mass, not fat. Fast carbohydrates will contribute to the formation of extra inches in the waist. It is very important to know the answer to the question of how to gain body weight with food, without increasing the fatty layer. Follow several helpful tips:

Eat 5-6 meals a day. Do not forget about snacks.
Eat more calories per day than you can burn.
Protein and complex carbohydrates are the main elements of the daily diet for girls.
If you do not have the opportunity to qualitatively refresh yourself, drink protein shakes.
Do not eat harmful products. Typing fat is much easier.
Observe drinking regimen.
After training, you need to immediately refresh yourself.

If you train long and hard, but you can not gain weight, you should increase the caloric content of your diet. There are special calculators that will help you determine the number of calories needed for a massage.

Write down all the food you eat per day in a special diary. After a few days, calculate the average calorie content of the daily ration. To start gaining weight, increase this figure by about 250 kcal.

Basic elements of the diet

The lion's share in the diet should be complex carbohydrates (50 percent) and proteins. The amount of fat should not exceed the figure of 25 percent. Do not give up fatty foods completely, for some girls for this reason, the cycle of menages may go wrong.

Carbohydrates are a real source of energy. Regularly eat rice, buckwheat, oatmeal, as well as pasta. It is best to eat with carbohydrates in the morning. Just before a dream, refresh yourself with fruits and vegetables, as well as with sour-milk products. Also, during the massaging, do not forget about the protein. In small quantities, it can be consumed in the morning, afternoon and evening.

It is best to eat food often, but in small portions. Eat every three hours. Sometimes you can make small snacks. For this purpose, apple, nuts, and bananas are ideal. Portions should be uniform. Do not overeat at night.

Many girls hardly gain even one kilogram. So they allow themselves to relax. Very often women consume flour products, sweets and sweet cakes right before bedtime. In no case can not this be done! Although at first the changes will not be very noticeable, in the future you may have excess deposits in the thighs and buttocks.

It is very important to drink more than two liters of water per day. Athletes perfectly fit non-carbonated mineral water. Thus, the food will be better absorbed. You can also take a bottle of water for training. This will help you avoid the effect of dehydration of the body during intense movements.

Sports nutrition

Very often women use special sports supplements. With the help of a protein or a protein, you can achieve results a little faster. There are several features of eating sports nutrition:

It is completely harmless. Protein is a protein almost in its pure form.
Sports nutrition can not completely replace the usual meals.
Protein will help you during the process of massaging. It is useful for both men and women.
Special supplements should be taken after training, as well as during snacks.
Sports nutrition is most often used by experienced athletes, beginners can do with standard meals.
Protein is perfect for women who can not eat normally throughout the day.
Also you can take a special complex of vitamins, which will help to strengthen immunity.

Approximate diet

You must schedule a meal schedule for the whole day. Try to eat at about the same time. For breakfast, it is best to eat a portion of oatmeal. You can add sugar, as well as apples. For lunch, cook buckwheat or rice porridge and refresh yourself with fish. In the evening, you can cook a chicken breast, and also crumble a salad of fruits or vegetables.

The most popular products among bodybuilders are:

Eggs.
Pasta.
Meat of birds, and also seafood.
Fruits and vegetables.
Porridge (buckwheat, rice, pearl barley).
Milk, kefir, cottage cheese.

Do not eat for an hour before playing sports. Training will not be very effective. You may be sick or dizzy.
It is very important to refresh yourself immediately after training. Thus, the body will receive all the necessary substances. If you do not have the opportunity to fully eat, take a protein cocktail or a couple of bananas.

Thank you all, comrades-in-arms!

Today we will take care of our young ladies, or rather the creation of their mouth-watering forms. Upon reading, each will learn how to gain weight to the girl, and this will not be formless pounds, but a pleasant and beautiful fullness of the body. We will consider the issues of nutrition, specialized exercises, and summarize all our mass-gathering instruments, introducing a clear and concrete plan to increase the beloved ones.

So, everyone clung to the screens of the monitors, drove off.

How to gain weight to a girl? A set of measures.

At once I will say that this is not the first note on this topic. The first part is located at. In it, we considered theoretical questions and peculiarities of the female body in the matter of the collection of extra kilograms and muscle mass, as well as general questions of physiology. Therefore, I strongly recommend that you first read it, and then go on to the current article. Our today's narration, we will start a little from afar (Who would doubt that:)), or rather - with a small study conducted among the male population regarding the preference for them to give a particular complexion.

As you remember, I said that 8 of 10 women come to the gym to lose weight; lose weight. Any extra kilogram for a fair sex representative is like death. However, men (and this, probably, will be for many frankness) prefer women in the body. In the body, I mean it is not a saying - good man there must be a lot, but simply, if I may say so, "girls with peaches," who have something to hold on to. In other words, a fitness figure is great, but for a worldly life, as a companion, we will choose a more shaped and filled woman. And with a dried-up fitness girl, we go to the cinema, we'll go out to show off and, at the first convenient opportunity, fade away from this beauty. And it's not about male kobelizm, just because it's inherent in nature. It is important for a man to create his "patrimonial nest," he needs heirs, and when he is concerned with the solution of this particular problem, for him the more prolific females come to the fore, who have quite tangible forms.

If you do not believe me, then let's take a look at the results of a study conducted by a European beauty institute. During it, men were shown photographs of young ladies with different. 90% subjects preferred women with figures such as an hourglass and a pear.

The study showed that men most like ladies normal build with seductive bends of the body, rather than subtle and appropriate to the generally accepted fashion standards of the girl. In particular, they found the body of Scarlett Johansson and Kate Winslet more attractive than Victoria Beckham and Paris Hilton.

In another study conducted at the University of St. Andrews, a group of male students participated. They were asked to assess the degree of attractiveness of women's faces. The ladies in the body were rated much higher than the lean girls.

In the third study, surveys were conducted among men aged 25 before 55 years, having accounts in popular social networks. 81% gave their preference to lush women, rather than skinny. When asked what they are motivating their choice, they said: "... we believe that a more complete woman has the best combination of fun / enthusiasm / playfulness and sexuality, and this expresses the curves and volumes of the figure."

In the journal Fabulous (United Kingdom) men were asked: what size of clothes and a woman's complexion do you consider ideal. Most Total Votes ( 59% ) typed the size size = 12 .

Actually, we have finished the science, we turn to the practical part.

Our ultimate goal is to create a moderately muscular body with a small amount of fatty layer, i.e. quality set of mass. We will achieve the solution of the problem in two basic ways:

adjustment of the food process;
special physical activity.

So, let's start in order ...

I. How to gain weight to a girl? Adjust the power supply.

The law of increasing the mass says: consume more than you expend. In other words, without a surplus of calories, there is no progress in volumes. To do this, implement the following steps in practice.

Step # 1. Increase your calorie intake.

Consume extra 500 calories per day, i.e. add this number to your current calligraphy. To calculate the daily rate of calories, you will need the following calculations or the Harris-Benedict formula:

Let's consider an example. You are a young lady of age 20 years with low physical activity, growth 160 cm and weight 45 kg. The daily caloric content of the diet (TFR) in our case is obtained equal to:

IUM * 1,2 = (655 + 288 + 432-94) * 1,2 = 1537 cal / d.

So, you got a specific figure at the output. This is the caloric content of your daily ration, in which (attention!) The weight will remain unchanged. To add weight, we add to the figure +500 calories. In our case, we have: 1537 + 500 = 2037 cal / day.

Now let's look at the figure in 500 calories (kcal). In mathematics, this is just a number, but in practice these calories can be obtained in different ways, for example, by making a piece of a pie or eating brown rice with vegetables for a couple. Remember, we need the right calories, so the sources of their receipt should be in the first place.

Calculating calories is very simple. For this we find on the back of the product a line - "energy value in 100 gr "and fix this number. For example, in 100 gr of natural tuna 101 kcal, and in (of the same volume) 344 kcal. It turns out that eating from 150 g of tuna and 100 gr macaroni and will give the necessary 500 kcal.

On average, with an increase in caloric intake 500 kcal You can add on 0,5-1 kg for 1 a week.

Step number 2. Eat more healthy fats.

Many people think that fat is getting fat. In fact, the right fat is an excellent tool for weight gain. Under the right, I mean omega 3/6/9. They are contained in plant products - and olive oil, etc. You can also get some useful fats from animal sources, such as red meat, eggs, dairy products. Include these foods in your diet as sources of healthy fats.

Step # 3. Increase protein intake.

If you want to gain quality mass, then increase the amount of protein consumed. It will provide your muscles with the necessary building material and will not be stored in fat. For complete information on, read the corresponding note on the link. Regarding the quantity (how many in grams), then it is sufficient to use a woman 1 before 1,5 gr protein / kg body weight.

It turns out that a lady weighing 55 kg must be eaten per day 55 – 82,5 gr protein. 1 gr of the protein upon cleavage gives 4 kcal, i.e. 220-330 kcal from 2037 kcal / day (for our example) should account for the protein. Counting the amount of protein is very simple. To do this, you need to know the nutritional value of 100 g of product (shown on the back). For example, in 100 g of tuna - 23 gr protein. If we are required to close the needs for 55-85 gr protein / day, then it is necessary to eat (by weight) from 250 before 350 g of tuna.

When taking protein remember the following rules:

behind 1 reception must be eaten 10-20 gr protein;
all the protein intake per day should be 5-7 ;
protein is better for eating with vegetables and carbohydrates;
avoiding frying and prolonged exposure to temperatures, we maintain the maximum nutritional value and usefulness of the protein;
protein from solid foods digested for a long time, so you can 1-2 reception, replace it with sports nutrition in the form of a protein mixture.

Step # 4. Drink high-calorie drinks.

Another one good way Increase in caloric intake is a drink. Start in the morning (before breakfast) drink orange juice and other drinks (juices or smoothies) with a low sugar content. Also pay attention to milk, especially goat. 1-2 a glass a day for thin-skinned people - your norm. Protein cocktails and also help raise caloric intake and properly saturate the body.

Step # 5. Increase the size of portions.

Try to eat a little more (than usual) with every meal. In particular, this can be achieved (imperceptibly for the brain), taking the plate deeper. In the beginning it will be uncomfortable to cram food into yourself. However, 21 day Your stomach will adjust to large portions, and the body will develop a new habit called - I am now more hamsters :).

Step # 6. Eat often.

Most likely, up until now, you have eaten according to the standard scheme in 2-3 food intake. Your new food strategy suggests 5-6 single meals. For more information on why and why, read the article in the same title. Try never to skip meals and make it a rule to make the most satisfying meal. To be hungry in the morning, drink 2 a glass of water in 20-30 minutes before meals. So you run all the enzymatic processes and adjust your body to "hamster mode".

Step # 7. Make healthy snacks.

Under healthy snacking, it means there was not a bun with a coffee at work, but supported her body to a full meal. As snacks you can use: a bag with various kinds of nuts (almonds, hazelnuts, etc.), fish oil in capsules, banana and green apple, whole grain breads and the like. Eat these snacks when you feel that hunger is approaching, and to a full meal is still a long time.

Step # 8. Improve the taste of food.

Have you noticed such a paradox? Thin people often say that food does not stick to them, that is, there is no desire. On the other hand, they can without stop eating chips, kirishki, various flakes and other things. This all happens because of the addition to the product of various industrial увкуснителей. In our case, to increase the appeal of the dish, you can experiment with herbs and spices. Look for such condiments that contain the maximum amount of natural ingredients (garlic, red pepper, basil, parsley, ginger) and add them to your meals.

Step number 9. Eat a little faster.

Sitting on a diet is often advised to eat more slowly. this helps their brain to register the satiety state, before they overeat. The opposite idea is true for those wishing to gain weight. You can easily increase your caloric intake if you reduce the time spent at the table, say, with 10 before 8 minutes. In other words, you slightly increase the size of portions and speed up their absorption rate.

Step number 10. Keep a food diary.

Take a notebook in a box and enter into it your current weight and the methods that you decided to try. For example, here's how it might look.

22.08.2014
Weight = 55 kg. Increased calorie content and began to eat 5 Once a day, instead of 3 .

Each week, write down your actions (steps) and results (changes in weight).

Step number 11. Consistency and commitment.

To type the "correct kilograms" is often much more difficult than losing weight. In this case, setting goals and adherence to the actions leading to them are important. Set yourself a global goal - to type 10 kg to a certain date and break its achievement into several smaller ones. Those. for the first month +1,5 kg, for the second +2 kg and so on. read the corresponding note.

To sum up the nutritional part, I will give an example of a mass-selection menu for a girl.

So, the questions of "havchika" :) were considered, we go further and now on the turn ...

II. How to gain weight to a girl? Physical activity with iron.

From one word, the "iron" of many girls starts to throw into a cold sweat, and before your eyes arise pictures of pumped-up masculine aunt. So, this is all nonsense nuclear, you will never become such. Remember one thing, if you want to have rounded forms, a good muscular corset and a pleasant body fullness (ie, qualitatively add to the mass), then, my dear, without iron you can not do.

Strength training will help you:

increase appetite and calorie intake;
increase the percentage of muscle in the body (more muscle - better metabolism);
get rid of fat deposits;
save time and quickly achieve the desired result in the form of an increase in weight.

Often, coaches, when working with their girlfriends, choose for them block structures and isolating exercises as a load. So, such local effects (for example, extending the arms on the block or bending the legs lying on the bench) can not significantly affect the increase in muscle mass and weight gain. Therefore, it is necessary to work exclusively with free weights and multi-joint exercises.

So, let's look at those movements that will best help in recruiting mass.

№1. Exercises for the hands (biceps / triceps / forearms).

Dumbbells, barbells, own body weight - that's what the real volumes are for. Therefore, when you come to the hall, pay attention to the following ...

Exercises for triceps:

reverse push-ups from the bench (1);
push-ups from the bars / in the gravitron (2);
french press (3);
extension of the arm with a dumbbell behind the head (4).

Exercises for the biceps:

lifting the bar to the bicep standing (1);
lifting dumbbells to the biceps sitting on the bench at an upward angle (2);
lifting the EZ-neck on Scott's bench (3).

Exercises for the forearms:

reverse boom lifts (1);
exercise hammer (2).

Exercise for the shoulders:

dumbbell bench press up (1);
lifting dumbbells through the sides (2);
pancake lifting with both hands in front of you (3) (in comparison with insulating) gain the right weight and get seductive and completely tangible.
Well, actually, the technical part came to an end. I want to reiterate that the title of the sub-chapter clearly states that this is a set of measures. Those. to gain weight, you need to work in two ways - nutrition and physical activity. Separately, the results will be minimal or even vice versa - there will be regression (current kilogram withdrawal). Therefore, we necessarily work in conjunction. Also, do not forget about the full rest, i.e. sleep at least 7 hours per day and, if possible, crush the pillow 40-50 minutes in the middle of the day.
So, this was the last report for today, let's sum up and wave to each other with a pen :).
Afterword
Another note is written, which means that you have one more tool to change your own body in your hands. Now you know the answer to the question - how to gain weight to a girl, and easily cope with this task. Successes, my beauties, forward to achieve your goals!
PS. Do not sit and do not keep silent in a rag, and unsubscribe comments and leave your mark on the descendants!
PPS. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed :).
With respect and gratitude, Protasov Dmitry.

Exercises for thin girls at home. Basic exercises and diet for muscle mass gain for girls