How to gain body weight?
The topic of this article is somewhat unusual for the ears of a modern man who is obsessed with losing weight. Most people are interested in how to lose weight, and not how to gain weight. But there are situations when health requires it (critical thinness, exhaustion, anorexia), or the person himself decides to become more toned and inflated, and this requires muscles. Consider what methods will help to quickly gain weight.
How to gain body weight for a man
The following recommendations will help thin men to increase their body weight, but the main condition for achieving results is to apply them all at the same time.
Water should be the main fluid in your diet. It should be at least 2 liters per day. This will maintain the right balance in the body, and a healthy body will be more efficient to gain weight. In addition to water, turn on the menu of your food milk, preferably whole, and drink it regularly. Alcoholic beverages and especially beer should be completely excluded. If they contribute to weight gain, it is by no means the best component of it, namely the fat layer (most likely, this is not the weight that you dream about).
Increase your calorie intake
To gain weight, you need to consume more calories than you have to spend. Begin by increasing the daily norm by 500 kcal and stick to this diet for a week. Then you can make another increase, and if the result is there, leave this rate constant.
In increasing calories, it is important to maintain the proportionality between proteins, fats and carbohydrates, otherwise instead of beautiful muscles only the stomach and hips will grow. The main fuel for muscle growth - protein, try to use it at least 2 g per kg of body weight per day, in percentage terms it is from 25 to 30% of the total food. Healthy fats should be 15-20%, the remaining 50-60% - carbohydrates, preferably complex (fruits, vegetables, cereals).
The increased amount of food needs to be taken not three times a day, but more often. Divide the number of meals by 6.
Strength training and cardio
Without physical exertion, beautiful relief muscles cannot be obtained. For this purpose, there are special strength exercises that must be performed regularly, but not daily (3 or 4 times a week are enough). To this end, you can visit the gym, where there is everything you need to work out all muscle groups.You can also train at home, having the necessary equipment (barbell, dumbbells, horizontal bar).
With regard to cardiovascular training, you need to be very careful and not to give large loads on the cardiovascular system, otherwise you can quickly burn the calories collected with such difficulty. Therefore, it is better to perform this type of exercise for 20-30 minutes three times a week.
How to gain body weight girl
With regard to the beautiful half of humanity, it should be noted that the above methods also suit them, except perhaps strength training in the gym (they can be replaced by other exercises). However, some differences are still present due to the different physiological structure of the female and male bodies.
Start with the fact that girls, if they want to gain weight, want to get a nice roundness and shape, not a mountain of muscles. Therefore, their diet should be built in a slightly different ratio, and the complex of exercises is chosen according to their physical abilities.
Advice with water remains in force, you need to drink at least 2.5-3 liters. per day (this amount is necessary for the best work of the kidneys and due to the large amount of protein intake). The remaining rules read as follows:
- To the usual daily rate of calories you need to add another 100-150. Weight is better to gain slowly but surely. After all, you still need to keep your body beautiful.
- The ratio of proteins, fats and carbohydrates in relation to body weight should be as follows: proteins - 1.5-3 g per 1 kg of weight, fats - 0.5 g per 1 kg of weight, carbohydrates - 3-4 g per 1 kg of weight.
When performing exercises to build muscle, you need to leave your muscles time to recover. It usually takes 2 days. Therefore, training is best done every 2-3 days. Girls need to work out the muscles of the buttocks, arms and legs, chest muscles, perform exercises for the hips. In this respect, squats, pushups, swinging, deadlift and barbell attacks are effective. You need to perform 8-12 repetitions in one run, gradually increasing the intensity of the workout. For one workout, you need to work out all muscle groups. It is also a good idea to set aside time once a week for swimming, jogging or cycling.
Date: 08.10.2018, 10:15 / Views: 64294
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