How to gain weight to a girl diet. How to get well a girl. How to gain weight to a girl: a diet

Hello friends, with you in touch blog »ACADEMY OF SPORT» In this issue, let's talk about how to gain muscle mass to a thin girl? And start with the most important thing, this is food!

Nutrition is the main source of massaging of both fat and muscles. Accordingly, if you have a caloric deficit, then you lose weight. And if you have a surplus of calories, then you type. But! You can type not only muscles but also fat. On this we will talk about nutrition, since it is very important!

All that concerns nutrition when typing muscle mass. To gain weight, you need to eat a little more than you spend. But the surplus of calories should not be very significant, it is also very important.

You should not overeat, add 200 - 300 calories. It would be enough. But this does not mean that you have to start eating burgers, pizza, etc. If you eat so you can type only fat on your sides, so everything that is harmful passes us by ...

It should be an exceptionally healthy food. In what ratio should you eat? It will be 40% carbohydrates, 30% fat, 30% protein. If considered in grams, then it is 3 - 4 grams of carbohydrates per 1 kg of muscle mass of the body. 1.5 grams of protein and 2 - 3 grams of fat.

If you need to add on food, or vice versa cut. Then you will feel it very well. If you start to gain a lot of fat, then you need to cut down your caloric content a little. And if you start to lose weight, then you will need to add calories.

What foods do you need to use to gain lean muscle to a lean girl? In your diet, COMPULSORY complex carbohydrates MUST be present. These are different cereals, of course, in the first place we have buckwheat.

What to eat from proteins? This is poultry meat, but do not eat you one breast! You can afford your hips, because you need fats of animal origin in any case. This is a variety of seafood, eggs, cottage cheese.

Let's analyze the fats, these are all kinds of vegetable oils, hard cheese, nuts. Do not forget that meals a day should be 5 - 6

Let's analyze what you need to eat before and after training !? Before training for 2 -3 hours we eat the main portion of carbohydrates and some proteins and fats. And after a friction in 30 minutes you need to close the carbohydrate window. But you need to eat fast carbohydrates. And then in an hour after training, you must fully eat.

As for training. How should I train? The duration of training should be about 40-60 minutes, no more. Neither cardio nor before training, or after. Just a warm-up.

Again, should the muscle ache after training? The answer to this question you will receive. Take your time more basic exercises read article

As a rule, all girls  want to lose weight, but there are those who need the opposite get better. These girls are usually a little shy of their lean body and try to somehow gain weight. That's about them will be discussed in this article.

To gain weight through overeating is weak. Very fast for a girl, she is smart, moves a lot and how tightly she does not eat weight does not grow. And after all it is necessary to her not fatty weight to type or collect. Fat is ugly. Namely muscular mass.

If you ask how you need to eat for a set of muscle mass, you can be advised this way. Almost the whole range of sports nutrition you can offer. Oh, I do not believe in this food, there is always a suspicion that anabolic drugs are added there, for better muscle growth. A person uses it and does not really know what he is eating. The truth is now the strict laws have gone, punishing those who trade steroids. Therefore, it may not be possible to add testosterone to the sport.

And it is best for us to take up natural ways to improve our body. These methods include only two points:

1. It is necessary to adjust

2.    And select the appropriate

Establish proper nutrition.

The rules of nutrition in some moments are the same as diet for weight loss. In both cases, we eat 5 times a day, in small portions. We eat every 3 hours.

And the difference is in the caloric intake. For weight loss, we eat low-calorie food - low calorie intake. In order to get well, we need high-calorie food.
   Therefore, before you start to engage in mass recruitment, we determine for you  . It is determined by weight, height, age and the frequency of physical activity (how many days a week you will be engaged).

We determined the caloric content of nutrition. Now we need to make an approximate menu, at least for a week. You can choose almost any products. The most important thing is that they correspond to the caloric value.

For example, girl  27 years, height 165 cm, weight 57 kg. She will train three times a week. In calculations, the figure was 2000 kcal per day. That is, for one meal it needs 2000 divided by 5 = 400 kcal.

Approximately from this data we can compile it menu  for a week:

1 DAY

Breakfast

- A plate of oatmeal porridge on skim milk with chopped dried apricots or prunes (2-3 pcs.) - 350 kcal;

- A glass of tomato juice 200 g. - 50 kcal.

Total: 400 kcal.

Snack

- The dates of 100 g. Are 300 kcal.

Total: 300 kcal.

Dinner

- 250 grams of meat broth from beef - 70 kcal;

- Cod baked in the oven (1 serving 300 g) - 270 kcal;

- Salad of red pepper with herbs (250 g of sweet pepper 1 piece - 70 kcal, 25 g of parsley greens, 25 g of dill, 25 grams of basil, salt, 15 ml (1 tablespoon) of vegetable oil. - 150 kcal) - 230 kcal;

Total: 650 kcal.

Snack

- Apple 200 g. + Banana 100 g. - 200 calories.

Total: 200 kcal.

Dinner

- Low-fat cottage cheese (2%) 200 g. - 200 kcal;

- Bilberry 100 g. - 50 kcal;

- Raspberries 100 g. - 50 kcal;

The above products can be mixed.

- Black tea with lemon - 200 g. - 90 kcal.

Total: 390 kcal.

TOTAL: 1940 CALCLE

2 DAY

Breakfast

- Low-fat cottage cheese (2%) 200 g - 200 kcal;

- 1 banana - 70 kcal;

- 2 teaspoons of honey - 60 kcal;

Above listed ingredients can be mixed. Total caloric value of the dish: 330 kcal.

- A glass of kefir 1% 200 g. - 80 kcal.

Total: 410 kcal.

Snack

- Almonds 50 g - 320 kcal.

Total: 320 kcal.

Dinner

- Boiled beef sprinkled with herbs (1 ready portion of 200 g) - 500 kcal;

- Salad of carrots and apples (1 ready-made portion) - 160 kcal;

- Green tea 200 g.

Total: 660 kcal.

Snack

- Dried apricots 100 g. - 215 kcal.

Total: 215 kcal

Dinner

- Hake, fried 200 g - 210 kcal;

- Asparagus boiled 200 g - 40 kcal;

- Kefir 1% 200 g - 80 kcal.

Total: 330 kcal.

TOTAL: 1935 CALCULATION

3 DAY

Breakfast

- Omelette from 2 eggs with medium-fat milk and herbs (parsley, dill or basil) - 200 kcal;

- 2 slices of fried bacon - 100 kcal;

- A glass of orange juice 250 g - 100 kcal.

Total: 400 kcal.

Snack

- 300 g of natural yogurt (bio) 2% - 300 g - 180 kcal.

- Strawberries 250 g. + Cherries 250 g. - 200 calories.

Total: 380 kcal.

Dinner

- Trout baked with herbs and lemon. (1 finished portion 300 g) - 300 kcal;

- Salad of cucumbers and tomatoes: cucumber - 100 gr., Tomato - 100 gr., Olive oil - 20 gr., Dill - 5 gr., Onion - 30 gr. (1 ready-serving 250 g) - 230 kcal;

- Black tea 200 g - 80 kcal.

Total: 610 kcal.

Snack

- Carrot 200 g. + Radish 200 g + celery 200 g. - 150 kcal.

Total: 150 kcal.

Dinner

- 1 banana 80 g - 70 kcal;

- 1 glass of apple juice 200 g - 90 kcal;

- Carrots (slices) 200 g - 70 kcal;

- Low-fat natural yogurt 2% (without additives) 200 g - 120 kcal;

Mix all ingredients in the blender until smoothies consistency and immediately eat.

Total: 350 kcal.

TOTAL: 1890 KCAL.

To ensure that all meals are clearly, the first month is sure to lead food diary. In it we write down all the foods eaten. Their weight and caloric content. When you write all the products in a diary, you will, willy-nilly, are interested in their calorie content. This gives a good result in the direction of proper nutrition. The good news is that the food diary does not need to be kept at all times.

After a while, the reception of the same product is repeated and you only need to look in the notebook to find out its calorie content and weight. And eventually you will train so that you will know by heart all the data about the products. So do not be lazy to start a diary.

Even for a successful diet you need to purchase for weighing products.

This is the first step for training, how to get well a girl. The second point:

Choose the appropriate training program.

You need to make sure that training does not exhaust you, but on the contrary contribute to weight gain. Training will be short, but intense.

We take the most effective exercises. This of course exercises. , traction    and others.

Have girls  the following question may arise: "I'm small, skinny, how can I carry out such heavyrules, like deadlift or bench press? ". Everything is very simple. You do these exercises with light weight, which you can lift. Let it be not even a bar, but a conventional body-painter.

Do the best - three times a week. In one day we perform two basic exercises and one. For example, or .

We train the same way as men do for mass recruitment. Of course, the female body is different from the male, for example, it is more difficult for a woman to increase the upper half of the body. Women have much less in the blood of the hormone testosterone, which is responsible for building muscles. But women are more resistant in training and less often they are thrown, unlike men.

. The average lesson is 40 minutes± 10 minutes.

Do not forget that usually muscle mass grows with fat. If at you such has occured or happened, it is necessary on 200 - 400 kcalorii to reduce quantity or amount of a delivery.

The training program can be this:

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Monday.

1. General Workout:  10 min run or jump rope

2. Squats: P 2/3/4/5 x 12 (?) Kg

3. ЖгС: Р 2/3/4 х 10 (?) Кг

4. Press: the bottom 3 x 12 upper 3 x 12 practice technique, after a month the upper press can be done with the load on the chest.

5. Stretching: Hips, buttocks, press, shoulders triceps

6. Carbohydrate window:

Wednesday

1. General Workout:  10 min run or jump rope

2. W: P 2/3/4/5 x 12 (?) Kg

3. Gravitone: P 2/3/4 x 10 (?) Kg

4. Caviar: P 3 x 12 - 15 (?) Kg

5. Stretching: pectoral muscles, triceps, calf muscles, lats and biceps

6. Carbohydrate window:within 20 minutes after training we eat 100 grams of boiled rice with honey and raisins.

Friday.

1. General Workout:  10 min run or jump rope

2.СтТ: Р 2/3/4/5 х 8 (with straps)

3. ШтБц: 2/3/4 х 10 (?) Kg

4. Stretching: The widest muscles, biceps, upper trapezium, buttocks, biceps femoris.

5. Carbohydrate window: Within 20 minutes after training we eat 100 grams of boiled rice with honey and raisins.

————————————————————

R  - special warm-up before work with weighed,

2/3/4/5   if the exercise is done for the first time, then first 2 approaches, then gradually add to the approach 2/3/4/5 and reach up to 5 approaches.

x 8 the sign after x denotes how many repetitions to do in one approach.

What else can be the problem of gaining weight?

In various diseases:

• Ulcer of stomach and duodenum, oncology, kidney disease.
• Hyperfunction of the thyroid gland.
• Ordinary worms.
• Hormonal disorders.

If you have seriously taken up your health, you will have to be examined in full.

And so it turns out, to get well a girl or a woman needs to fulfill three conditions :

1. To be examined for health reasons.
2. Determine the correct number of calories in the diet. And adhere to such food.
3. To engage in physical education under a special program for weight gain.