Despite the fashion for thinness, there are people who seek to gain weight. These can be athletes, actors and just people who consider themselves too thin. They will be helped by special ways of gaining weight.
How to gain weight for a girl
Before you start gaining weight, you need to understand whether you want to become more muscular or your goal is to increase the body fat. In each case, a specific diet and mode of physical activity is provided. If you want, you can combine both of these goals if you want to simultaneously pump fat and increase fat mass. In this case, it is best to start with exercise and then change your diet.
Also, before gaining weight, you should consult your doctor.
This is especially important if your body mass index is significantly below normal. This figure can be calculated by dividing your weight by your height in meters squared. If you get a figure under 18, you are medically underweight. With this thinness, various health risks increase, which, for example, may require limiting or changing physical activity.
The advantage of increasing body weight through muscles is that you can choose which muscle group to develop and where to adjust the volume. For example, you can only pump up your arms or just your legs, or even focus entirely on your abs.
The fastest and most reliable way to gain muscle mass is to work out in the gym with a trainer. They can help you plan your exercise routine for the week and month, as well as advice on an appropriate diet. It is advisable to fulfill all the requirements of the trainer in order to get the optimal result as quickly as possible.
If you don’t have access to a gym, you can work out at home. Dumbbell exercises will help you to pump up your arms, walking, running, squats, leg swings will improve the shape of your legs. Use fitness programs captured on video
To increase muscle mass, some people use sports nutrition, mainly high protein shakes. These supplements can only help you if you plan to significantly increase your muscle volume. But even so, it is better to focus on healthy eating and getting protein from available natural products – meat and fish. Among plants, soybeans and dates are rich in proteins. Try to eat more fiber with active meat consumption. Vegetables will help you prevent possible gastrointestinal problems from increasing your meat intake. Also, drink plenty of water, as it evaporates actively during training, and a diet high in protein can negatively affect a dehydrated body.
Avoid various muscle-building medications such as steroids and their derivatives. The use of such substances without the supervision of a doctor can damage your body and disrupt its normal functioning.
Please note that you cannot directly influence the distribution of fat in your body. For example, you cannot get better solely in the chest area. Most likely, fat stores will be evenly distributed in the body.
Start with catering. Try to eat several times a day. If you find it difficult to eat a full serving, divide it into several meals. People with appetite problems need to add a variety of seasonings to their food to taste. Spicy and salty snacks can also help increase your appetite.
In order to gain weight, you should increase your intake of fats and carbohydrates. However, do not rush to start eating in fast food, this food is not very healthy. Eat more fruits, especially those rich in sugar like grapes and bananas. These fruits also contain vitamins that are often lacking in underweight people.
The amount of fat in the diet can be increased by using plant components. Include nuts in your diet, they are rich in calories and also have a positive effect on the condition of the skin and hair. For example, for an afternoon snack, you can have a mixture of peanuts, hazelnuts, and dried fruits. Another source of healthy fats is fish. Choose varieties such as salmon, pangasius, and oily fish. Fish will be a good source of phosphorus and iodine for you. The fish can be fried, boiled, or steamed. Eat more vegetable oils. Sunflower oil is best for frying, and olive oil is best for making salads from vegetables and their mixtures with meat or fish.
Add an assortment of dairy products to your menu. Cottage cheese with fatty sour cream and white bread will become a delicious and satisfying breakfast dish.
Dairy products, especially fermented ones, digest well and quickly, and also give strength
You can gain weight gain by drinking more milk or cream. But keep in mind that not every adult absorbs fresh milk well. If you have stomach problems, replace milk with kefir, fermented baked milk or yogurt. Also eat more butter, such as spreading it on sandwiches.
If you want to increase fat mass, this does not mean that you need to completely abandon physical activity. Yoga, tai chi gymnastics, or other stretching exercises are good for you. This way you will not waste a lot of calories, but you will be able to keep your body in good shape.
Also interesting to read: the beneficial properties of blueberries.