How to gain weight at home: tips and exercises. Video

Excessive thinness is also a real problem, experts say. After all, if a person is catastrophically losing weight and cannot get at least to his norm, this is a pathology that must be treated. And many girls suffering from a similar problem are actively looking for ways to get fat.

Doctors identify several reasons due to which a person may suffer from excessive thinness. So, for example, it can be a banal scoliosis. Curvature of the spine in some cases can affect those vertebrae that are responsible for the health of the thyroid gland. In addition, those vertebrae that are responsible for the normal activity of the gastrointestinal tract also suffer.

Also, a person can be too thin due to various diseases of the digestive system, as a result of which poor digestibility of food develops. Women usually suffer from this more often than men.

Even ordinary gastritis cannot be ignored. It is imperative to follow the diet that is recommended for him. Failure to do so can lead to weight loss that quickly becomes disastrous.

Experts identify two main parameters due to which there is an increase in body weight.

It:

• fat
• muscle mass

Fat usually takes up most of the volume of the entire body. In this regard, the more fat a person consumes, the more it is deposited in the body. In women, fat is usually deposited on the thighs and sides. If the metabolism is disturbed and food is poorly absorbed, fat accumulation does not occur.

However, for a healthy weight gain, fat alone is not enough, it is imperative to build up muscle mass as well. Experts assure: the appearance of your figure directly depends on how many muscles you have and what quality they are.

If you gain only fat, while ignoring the muscles, the figure will be swollen and flabby: the stomach sticks out, the sides sag, etc.

Thinking that fast food will come to the rescue is a mistake. Yes, she’s fat. But only fats there are completely unhealthy

Remember to eat in a balanced way. In your case, it is especially important to get all the necessary nutrients and vitamins.

There is a plus in your position. So, for example, you can quite easily afford a butter and cheese sandwich and a bowl of porridge with milk and butter for breakfast. In addition, you are allowed to eat almost unlimited amounts of carbohydrates: bread, pastries and cakes.

Lunch for weight gain must necessarily be comprehensive, as in the good old days: first, second and compote

Dinner is also supposed to be very satisfying.

And you can safely snack endlessly. And to use for this not low-calorie diet snacks, but ice cream, bananas, fatty nuts, etc. It has been proven that such food not only adds weight, but also significantly improves mood.

If you constantly get the feeling that a piece is not going down your throat, try changing the type of activity: add activity, move to the village, sign up for a pool, etc. All this will help you at least a little, but increase your appetite.

Try to whet your appetite by drinking a glass of vegetable or fruit juice half an hour before meals. Eat at least 6 times a day. And in order for the body to develop a reflex, do it at about the same time, without looking at weekends or weekdays.

After eating, try to lie down and rest. Do not go to bed hungry, but again, do not overeat. Experts are allowed to eat protein foods and vegetables at night. The exception is potatoes.

Remember that your daily calorie intake should be up to 3000-3500

You can additionally make yourself a nutritious shake that will help you gain cherished grams even more effectively.

To prepare it you will need:

• 2 liters of milk, 3,2% fat
• 2 tbsp. milk powder (should also be fatter)
• 40 g protein ice cream (for sweetness and flavor)

Combine all ingredients in a mixer or blender and refrigerate. You can use such a remedy in between meals before starting and at the end of physical training.

So, you need to train at home at least three times a week.

The set of exercises includes:

• press exercises
• bench press
• sitting or standing chest presses
• deadlifts
• squats (can be strengthened with dumbbells)

The standard instruction for doing the exercises is: do each of them in three sets. Try to perform each exercise at least 10-15 times per set. If it’s hard at first, don’t drive forward and torture yourself. Start with a smaller amount, and then gradually bring it up to the recommended amount.

Remember that in addition to increasing physical activity, you will have to think about quality rest.