Boys rarely ask themselves the question: “Why am I so thin?”. The problem escalates in adolescence, when they measure strength, become interested in the opposite sex, and line up on the rating of "masculine beauty." Then it turns out that girls are more willing to be friends with athletic, well-built men. Loose fat men and "eternal teenagers" with sunken chests and thin neck they give attention. The desire to gain weight, look good and like girls is feasible: you need to competently work on your character and body.

Where do skinny men come from?

The first thing to do is to establish the cause of thinness: it can be pathological and physiological.

Pathological thinness

Sudden weight loss is caused by diseases such as:

If within 1-2 months the loss is more than 5% of the weight, the first correct step is to visit a doctor, first a therapist, and then a specialist. Gaining weight with such diseases will not succeed.

Nervous disorders are a particularly common cause of weight loss.

1. Stress causes the human body to work in high alert mode. All its resources (fat, protein) literally burn out, turning into carbohydrates - a source of energy for the body. Even enhanced nutrition during a period of stress will not help a person gain weight.
2. Depression is the result of prolonged stress. It is associated with reduced vitality, lack of appetite and, as a result, weight loss.
3. Anorexia is a mental illness based on the fear of being overweight. The guy exhausts himself with diets and increased physical activity, becomes incredibly thin, but is convinced that he needs to reduce his weight.

In such cases, consultation and treatment with a psychotherapist and psychiatrist, sedatives, vitamin, psychotropic drugs are necessary.

Physiological thinness

1. Body type with its own metabolic characteristics.

The tendency to thinness may be an innate predisposition. According to the body constitution, all people are divided into three types:

• endomorphs - hypersthenics;
• mesomorphs - normosthenics;
• ectomorphs - asthenics.

Thin and tall men with a small layer subcutaneous fat, elongated muscles thin bones belong to the type of ectomorphs or asthenics. Their feature is accelerated metabolism(metabolism), in which it does not have time to form body fat, and muscle building occurs with great difficulty.

Improper nutrition negates all attempts by asthenics to gain weight. People with asthenic constitution should eat often and much. But they do not have a large appetite, and they eat 1-2 times a day. The body replenishes only energy costs and does not receive material for building muscles.

The disturbed mode of work and rest in the matter of weight gain is of fundamental importance: people get better in their sleep. Chaotic and insufficient sleep, nutrition on the go is a clear sign that the asthenic will not have smooth outlines or relief muscles.

Is it really necessary to gain weight?

Do I need to gain weight? Two formulas derived back in the 19th century will help answer this question.

1. Brock's formula is suitable for men with a height of 155 cm to 170 cm.

Weight \u003d (Height - 100) - (Height - 100) * 0.1

Let's say a guy is 170 cm tall, his normal weight will be:

(170 - 100) - (170 - 100) * 0.1 = 70 - 7 = 63. If the weight is 1–2 kg less than normal, then care must be taken to increase it.

2. The international indicator of the correspondence of height and weight is the Body Mass Index. This formula appeared at the end of the 19th century.

BMI \u003d Body Weight / Height 2 (squared)

The value of body weight is taken in kilograms, and height - in meters. Such an indicator is universal, has no restrictions in growth. The calculated indices are compared with the recommendations developed by the World Health Organization:

Table: relationship between mass index and body weight

So if the body mass index is young man up to 25 years will be less than 17.5, and there are no serious illnesses, then he needs to increase his body weight. Excessive thinness is dangerous to health, has negative consequences.

1. Immunity is weakened, diseases cling one after another: herpes, colds, sore throats, flu, etc.
2. The bones become thin, the spine curves towards the digestive organs and squeezes them; food is poorly digested; appetite worsens.
3. Nervousness increases, mood falls, fatigue does not go away.
4. Tissues and organs quickly age and wear out, hair turns gray, nails break.
5. Very skinny person freezes quickly, every wound on the skin threatens with complications, because there is no fatty protection. The lack of fat deposits under the skin deprives the body of energy reserves.

How can you quickly gain weight?

Getting better for an asthenic is a difficult task. It is necessary to radically change your lifestyle: first, change your diet; secondly, to train your body; thirdly, observe the regime of work and rest.

Proper catering consists of several successive steps.

Daily calorie calculation for weight gain

Let's start with the Harris-Benedict formula, which determines the basic metabolism - the basic number of calories to maintain the vital activity of the body itself:

GED \u003d 88 + (13.4 * weight) + (5 * height) - (5.8 * age)

If a guy with a height of 180 cm weighs 70 kg, he is 25 years old, then the base amount will be equal to:

88 + (13.4 * 70) + (5 * 180) - (5.8 * 25) \u003d 88 + 938 + 900 - 145 \u003d 1781 kcal / day.

This number of calories must be multiplied by the activity coefficient. It depends on the intensity of the loads that a person has during the day.

• Sedentary lifestyle: sedentary work, passive rest - the coefficient is 1.2.
• Active days fall 1-2 times a week: work in the country, jogging, training - 1.3.
• 2-3 days a week playing sports or physical work - 1.5.
• Running on long distances, daily training or constant physical work - 1.7 - 1.9.

Let's say our guy spends 3 days a week in the gym, then he needs to consume a day:

1781 * 1.5 \u003d 2775.5 kcal / day.

These calories will only make up for his energy costs. To increase weight, you should add another 400–600 kcal to the norm, because muscles are not built from air. More than 3000 kcal should be consumed daily by an asthenic in order to achieve weight gain.

Diet Definition

In men, weight is added through an increase in muscle mass, this is achieved by a balanced ratio of proteins, fats and carbohydrates.

• Proteins are the building blocks for muscles. You need to eat 2-2.5 g of protein for every kilogram of weight. With a weight of 70 kg, this will be 140-180 g of protein, which is 560-720 kcal or 20-25% of the diet. Especially useful: chicken meat; eggs; mackerel, herring, red fish; cottage cheese.
• Carbohydrates. The energy costs of asthenics are significant, this is due to accelerated exchange substances. Therefore, carbohydrates occupy the main place in the diet. They are consumed at the rate of 4-6 g per 1 kg of weight, i.e. 280-420 grams per day, which is equal to 1100-1700 kcal or 60% of the diet.
• "Fast" carbohydrates (sweets, fruits, pastries) are high in calories, restore energy costs well, but do not stay in the body for a long time. "Slow" - with a long chain of decomposition reactions - play important role when forming muscle mass. These include cereals: buckwheat, oatmeal, rice; pasta, potatoes; apples, bananas, zucchini, tomatoes.
• Fats are needed in the amount of 1-2 g / kg of weight, with a mass of, for example, 70 kg, this will be 70-140 grams per day. It is better not to get carried away with saturated fats (butter, pork, fast food), they are absorbed only by 25-30%. Unsaturated: vegetable oil, nuts - are absorbed by 100% and should prevail in the diet over animal fats.

Carbohydrates play an important role in gaining muscle mass.

The right way to eat

For an asthenic, this is perhaps the most difficult thing. Lack of appetite makes him eat when the body literally screams about the lack of calories for life. And this means that all insignificant fat reserves have already burned down, muscle tissues begin to break down. In order to provide yourself with energy, and even have material for weight gain, you must regularly throw the appropriate amount of calories into the “metabolism furnace”: you need to eat often and the food that is needed at the moment.

A hearty breakfast is absolutely mandatory for an ectomorph: eggs, cereals, bread, coffee are a boost of energy + building material for muscles. Between the main ones there should be 3-4 intermediate meals: energy refueling in the form of fruits, sandwiches, juices. Protein lunch with good portions of meat, fish, potatoes, vegetable salads. An hour before training and immediately after them - a light snack from "fast" carbohydrates (fruits, sweets), restoring energy reserves +. In the evening - cottage cheese, milk, kefir - sources of "night" proteins, because weight gain occurs at night.

Table: how to eat right to get better

Meals	First option	Second option	Third option
First breakfast	Butter (60g), porridge (oatmeal, buckwheat, rice), black bread, coffee, jam.	Three egg omelette with rye bread, canned corn (1/3 can), grapes or melon; black tea with jam.	2-3 eggs (boiled or fried), cheese, oatmeal (buckwheat, rice), 1-2 tsp. flaxseed oil, bread, tea or coffee.
Lunch	Sandwich with butter or sausage, a glass of milk.	Bread, cheese, juice or kefir, a handful of nuts or dried fruits.	Fruits (apple, banana), protein shake.
Dinner	Meat broth with pasta, meat or fish (100–150 g), potatoes (fried or mashed), vegetable salad.	Soup, potatoes with meat or fish, vegetable salad, compote.	Vegetable salad, meat (chicken, beef), rice or potato bread.
Refueling before training		Oatmeal, banana, chocolate bar tea.	Fruit.
Recovery after workout			Chocolate bar, bananas, gainer.
Dinner	Porridge or cottage cheese with sour cream, vegetable salad, a sandwich with butter or sausage.	Rice or buckwheat porridge, green peas (1/3 can), berries, apple, orange (depending on the season); green tea.	Fish or poultry, cereals, juice.
Refueling before bed		A glass of kefir or milk.	Cottage cheese, kefir.

It is necessary to take food at the same time, only then the body will be ready for the next dose of calories: enzymes are released, appetite appears. The best remedy to increase appetite - diet, a great desire to gain weight and look beautiful.

A set of products for weight gain in the photo

Meat is rich in protein and contains naturally occurring creatine Eggs are a source of proteins that the body needs every day Cottage cheese is rich in casein, which supplies the body with long-lasting protein nutrients, vitamin C and E, beta-carotene Nuts are a rich source of monounsaturated fats

Weight rises in the sweat of your face

The second condition for increasing muscle tissue is muscle training, although they do not grow due to physical exertion. Training causes fatigue in the muscles and triggers the recovery mechanism. muscle fibers, which grow during the rest period (if there is building material for this!).

"Fatties" must run in the sweat of their brows, move, burning calories, the lot of asthenics is to "carry iron." No matter how terrible it was for their fragile bones.

Classes consist of basic exercises with dumbbells and a barbell: bench press - for shoulder and pectoral muscles; squats - to increase the legs; deadlift- for a strong back. But not all exercises are immediately suitable for beginners, you can damage the joints and tear the ligaments. Therefore, the training program and types of exercises must be determined with the trainer.

Video: basic exercises for gaining muscle mass

Some rules for gaining weight:

1. The repetitive effort method is most effective for increasing muscle mass. The main thing is not the magnitude of the load, but the repetition of the exercise “up to muscle failure", until there is no more strength to make the next breakthrough. With the last jerks, a “burning” appears, which indicates the maximum stress in the trained muscle and the creation of conditions for its growth during the rest period. Short rest - 0.5–2 min - and a new approach. Three to four approaches give the maximum load for the muscles.
2. Mandatory rest and relaxation (5-10 minutes) after performing one exercise before approaching another.
3. The algorithm for increasing the load: if your own weight has increased by 1 kg, the number of repetitions of the exercise must be increased by 10, or the weight of the barbell by 2 kg. Thin people are not recommended to work with one weight for more than a week: muscle growth will not occur.
4. Classes should be no more than three times a week, the muscles should rest and recover, that's when their growth occurs.
5. The best time to exercise in the gym is in the evening, from 20:00 to 22:00.

At home, pull-ups on the horizontal bar are mandatory - for a relief back and shoulder girdle; push-ups from the floor, which strains the pectoral muscles.

Steroids - hormonal drugs - allow athletes to quickly increase muscle mass before competitions. In ordinary life, they will lead to hormonal failure and liver disorders. Playing with biceps on the podium, and then falling down with a diseased liver is not an option for a happy life.

Cooking a gainer at home

Gainer - biologically active food supplement, rich in protein and carbohydrates; tool for gaining muscle mass.

1. "Chocolate fat" - old folk remedy was known to our great-grandmothers. With it, you can add weight up to 1.5 kg per week.

• 400 g of lard;
• 6 green apples;
• 12 egg yolks;
• 1 cup of sugar;
• 100 g chocolate.

Cut the salo with apples into small pieces and heat in the oven at a moderate temperature, then wipe through a sieve. Grind the yolks with sugar and mix with chocolate, planed with a grater. Mix all. Spread delicious chocolate mass on bread and drink hot milk.

2. Sports gainer can be prepared from improvised means. It can be drunk after training and in between meals up to three times a day.

• Eggs - 2 pcs;
• Milk 2–3% - 400 ml;
• Honey - 1 tsp;
• Wash the eggs thoroughly, break into a bowl, add milk, add honey and mix with a blender.

All the men who managed to overcome their thinness and turn from an "ugly duckling" into a swan adhered to the three golden rules. Here they are:

A good option for those looking to add a few extra pounds to their weight is pasta. Choose spaghetti, horns, noodles, pasta - whatever you like more. It is recommended to supplement the dish with bacon - this is a very high-calorie food that allows.

Lard, fatty cuts of pork in gravy, and duck meat will also help you shape your figure, especially if you eat them regularly. However, you should not abuse such food.

Be sure to pay attention to oily fish, which includes omega-3. It's about in particular about salmon, tuna, sardines. These products contain not only a large number of calories, but also useful substances, so their use will great option both for your figure and for your health.

For breakfast, eat sandwiches with butter and fatty cheese. The best option for those who want to get better is cheddar, as well as soft cheeses. These are high in calories. By the way, butter can not only be eaten at breakfast, but also added to dishes that you cook for lunch and dinner.

Eat also vegetable oil: it can be used not only for frying, but also as an additive to salads.

Donuts and other pastries, chocolate, sweet berries help to get better. A wonderful high-calorie drink is a smoothie made from full-fat milk with cream, berries and bananas. Bananas should be used - this one is for those who want to gain weight.

Another suitable product in this case is potatoes. It should be added to salads, baked, fried. A healthy and at the same time very high-calorie dish is boiled potatoes with camelina oil.

Useful tricks for those who want to become fuller

Milk helps not only to get better, but also to gain beautiful figure without flabby . You can not only drink it, but also prepare cocktails based on it, cook porridge.

Use heavy gravy and salad dressings. Add boiled fatty meat, beans, cheese, nuts to casseroles. By the way, eat just like that, as a snack during the day. This product is healthy and high in calories. The best option is macadamia, pine nuts, walnuts, Brazil nuts, peanuts, pecans, hazelnuts. Coconuts, pistachios and chestnuts are much less effective in this case.

Many people dream of losing weight, but there are also quite a few who want to get better, so here are 10 tips on what to do to gain weight at home.

First: increase your total calorie intake from 500 to 1000 calories per day. The number of calories your body needs depends directly on your activity, both physical and moral, lifestyle, weight, gender, etc., but as a rule, an additional 500 calories per day provides an increase of 0.5 kg of weight every week. If anyone does not know where you can see the calorie content of the product, I explain: calories are indicated on almost every package of goods. If they're not there, google it.

Second: To quickly gain weight, eat more often. Try to eat five, six times a day, that's two or three snacks in addition to your three regular meals.

Third: Increase your intake of proteins, namely meat, seafood, dairy products and nuts. Additionally, you can add to your diet protein shakes. For example, you will get 300 calorie shakes if you mix: one banana, 1 tablespoon of peanut butter, a glass of milk and a few ice cubes, you can add honey if you want to sweeten the shake.

fourth: drink milk from three to four times a day, no less. Milk is a great food for weight gain, especially if you drink it regularly.

Fifth: Eat the right foods. Include slow carbohydrates in your weight gain diet such as pasta, rice and bread.

sixth: saturated fat. They are found in fish, nuts, avocados and olive oil.

seventh: Find out how much per week you need to maintain your weight and eat 1000 calories more than you need to maintain mass, and you will gradually gain mass.

eighth: during the day, take two, three snacks, in general, roughly speaking, you constantly need to chew something.

ninth: in the evening when you watch TV, at this time you eat something: drink tea, or chew chips, crackers. If you want to gain weight this is all nonsense, it will not help you, you better eat peanuts, walnuts, dried fruits and drink everything with milk.

If you read these nine points and think: Well, of course it’s easy for you to talk about all kinds of avocados, nut butters, drink milk all the time, and I don’t even have enough fucking money to travel. In this case, I will recommend that you eat more often at least pasta, bread, eggs, they are not so expensive, just do not forget that the desire to gain weight in a year and a half can turn into a desire to lose weight. It is important that if you are experiencing a sharp weight loss, consult your doctor.

How to gain weight for a girl at home? how to cook protein at home

If there is no money to buy protein, or nowhere to buy it, you need to gain weight. Let's see how to make protein at home. Previously, in the 90s, there was no protein either, and so we got out of this situation in the following way.

We take eggs, we take milk, we take honey, and now we mix it all up and we will have protein for mass gain. The most important rule is that there is such a disease - salmonellosis, it usually occurs when you don’t wash eggs, many people think that you can’t drink raw eggs because you can get sick with salmonellosis, but I assure you that salmonellosis is located on the egg shell. In order to remove all this, you need to wash the eggs well in hot water. We carefully wash our eggs so that nothing gets into our cocktail.
Each egg contains about 5g of protein, in order for you to make a portion of protein for weight gain of about 20 grams, you need 4 eggs, I make from two eggs, that is, 10g. We take a blender, break eggs there, someone may say that yolks are not allowed, but if you are working on muscle mass and weight, then the extra calories and a large amount of fat that are contained in the yolks will not interfere with you at all, nothing terrible will happen. We take milk with a fat content of 2-3%, not fat milk, kefir is colored water, I think there are no nutrients there, you will pay money for water. Pour 400 liters of milk, take honey and add about a teaspoon.
We are not able to pure protein for mass gain, and a gainer. Because honey contains carbohydrates, fast carbohydrates, eggs are fats, proteins, and milk is also mostly proteins.
Now we are whipping our cocktail, if you add more lecithin to this drink, that is, in a pharmacy you can buy lecithin in granules, and add a tablespoon, it will be even better. Lycetin is a phosphorolipid, they are very useful for the body, and it does not matter if you are gaining weight or want to lose weight, lycetin is very important. But if you are working on relief, such a drink will not suit you, because we have a gainer, and a gainer is usually not used for drying.
All our weight gain shake is ready, make about three of these drinks a day, be sure to consume between meals, just like the protein that you can buy in a sports nutrition store and you.

Cocktail for weight gain at home

For this cocktail you will need:
200g cottage cheese
200ml orange juice (that's exactly one glass)
5 quail eggs
1/2 banana
20g dark chocolate
We will prepare our cocktail in a blender, but if you do not have a blender, then all these products can be mixed with a fork in a glass, and chocolate can be grated. We put our products in a blender and beat them.
The mass gain cocktail is ready. It contains: 40g of protein, 50g of carbohydrates and 10g of fat. Carbohydrates are simple, so it is better to drink such a cocktail immediately after a workout.
interesting color, similar to cocoa, the taste is a very pleasant combination of products, moderately sweet, cottage cheese is not felt at all, for those who are tired of cottage cheese, I think it’s worth a try and you will increase your body weight at home.

In our world of people who are always losing weight, the questions are: “How can a man gain weight quickly?” most don't care. But those who burn every calorie without a trace, do not want to grow muscles, there is a need to buy clothes for teenagers, they rarely know how to organize their meals and workouts in such a way as to get a sporty look.

And we are not talking about the pursuit of mass, as in professional bodybuilding. Optimal weight gain through muscle mass is beneficial for men. It will help keep high level testosterone for many years, not get injured in everyday life and, finally, gain self-confidence. Fortunately, the male half can easily gain weight, even if he is naturally thin.

Reasons for underweight

You can quickly gain weight, but you should take into account the fact that any load, even in the form of kilograms, can adversely affect the condition of the joints and cardiovascular system. Therefore, you should think very carefully before starting to increase body weight and undergo a complete examination to identify diseases. internal organs and systems.

As a rule, the cause of underweight is diseases of an acute or chronic nature. After passing the examination, you will find out whether you have such diseases or not. If they are, then you must first cure them and only then proceed to weight gain. In most cases, getting rid of diseases, a person's weight returns to normal without any effort.

Another reason that is often found in underweight is heredity. If you have thin people in your family who are constantly trying unsuccessfully to get better, then most likely you will not succeed. Unfortunately, this is your physiology, there is nothing you can do about it. In this case, you can gain weight only by contacting a plastic surgeon for help, who, by pumping fat, will increase your weight.

If you do not have thin people in your family and you have undergone a complete examination, in which no diseases were identified that affect your weight, then you should pay attention to your lifestyle. Perhaps your diet consists of low-calorie foods and at the same time you lead an active lifestyle and are constantly exposed to stressful situations. In this case, it is necessary to avoid stress or take sedatives that allow you to calm down and not take everything so close to your heart.

Understanding how to gain weight is easy. The mass does not grow on its own, but depending on how much energy in the body is absorbed from food. Therefore, you need to provide:

• an uninterrupted supply of quality calories from healthy whole foods;
• a surplus of those calories. This means eating more than is normally required to maintain your current weight;
• good digestibility of food.

Of course, when we talk about recruitment, we don’t think about a fat belly or. Strong, dense, textured muscles are needed, not body fat. And for their growth, one diet is not enough, regular ones will be required, moreover, properly organized.

It would also be a good idea to start by calculating the body mass index and accurately determine the deficit. It is best to contact the specialists in the fitness center, who will not only calculate the indicators, but also tell you what tissues are missing - fat or muscle. And at the end, they will prepare basic recommendations on diet and training.

How to gain weight quickly and in healthy ways

Before taking any weight gain measures, you need to visit a nutritionist to calculate your daily caloric intake for weight gain. Daily calorie content calculated individually, taking into account age, gender and initial weight. Lowering it can lead to no results, and increasing it can lead to health problems.

The main mistake of men is copying training plans bodybuilding champions. Yes, these guys are really big, but they are:

• genetically gifted differently, usually mesomorphs or endomorphs;
• do not one, and not two years. Usually before leaving in a decent weight category from the moment of the first trip to the gym, 5-6 years of hard work pass;
• some use pharmacological support (injections of testosterone, growth hormone, and anabolic steroids), which we do not need at all for health and aesthetics.

The classic split training plan is not suitable for those who are fighting for every kilogram of mass.

The reason is simple - the beginner does not have time to recover nervous and endocrine systems. As a result, testosterone secretion may decrease, recovery will be disrupted due to, and as a result, not pumping will occur, but overtraining.

Instead, observe the following rules:

• exercise 3 times a week;
• be sure to do a squat and one of the deadlift options. These are the basic movements for gaining mass throughout the body. They not only involve absolutely all the muscles, but also give a powerful testosterone surge. Start by mastering the technique with medium weights, strive to move into power mode work - 5-6 repetitions, heavy weight, from 4 approaches for each movement;
• pull-ups, bench press with a barbell (and not sitting with light dumbbells) - compulsory exercises for a quality set. And, of course, do not forget about the bench press, it must be done in classical technique, so far without a "bridge";
• Approximately a beginner's training for a set looks like this. Monday - squat, " good morning» with a barbell, plank stand, bench press, barbell row to the belt. If strength remains - biceps or triceps, any one exercise. Wednesday - deadlift, weighted pull-ups, bench press, any one ab exercise. Friday: repeat Monday workout;
• contrary to popular belief, aerobic training you can do it, and for health - you need to. Whether you're running, swimming, or pedaling, eat just over 5 grams of carbs per pound of bodyweight and you'll keep growing. An increase in mass frankly interferes only extreme views endurance work - preparation for a marathon, Ironman triathlon or something similar;
• put the basic technique with a trainer, so you will know for sure that the muscles are working, and doing it safely.

Not many people dream of increasing their weight. There are many more who seek to get rid of it. However, excessive thinness is sometimes more ugly and unattractive than excessive fullness. Angular and bony guys and girls would give a lot for the opportunity to have a rounded dense body and not be known as herrings and dryness. And, of course, they are concerned about the question, how to gain weight to get rid of ridicule and feelings of inferiority. Nutritionists believe that it is more difficult for thin people to increase body weight than their counterparts to lose the same amount. In both cases, weight change occurs under the influence of two factors: nutrition and physical activity.

Thin and slender people, as a rule, eat a lot, but do not gain body weight. The absorbed food goes into them, as into a black hole - muscles do not grow, subcutaneous fat does not appear. You can eat them at McDonald's at least every day - but the desired kilograms will be gained. If all attempts by a person to increase the size of his body were unsuccessful, it's time to turn to.

Perhaps thinness is a consequence of the disease:

• First of all, it is necessary to check the work of the hormonal system, the function of the thyroid gland. With its hyperfunction, the metabolism becomes energy-consuming, their lion's share is spent by the body on internal problems. A situation arises: the more a person eats, the more energy is spent on its digestion. In such a situation, it will not be possible to quickly gain weight.
• Diseases of the gastrointestinal tract almost always cause increased thinness: these are worms, which get most of our diet; gastritis, colitis, in which food is poorly digested and absorbed.
• Under stress and strong feelings, the body functions in a mode of increased readiness to fight troubles. Maintaining such a state requires large energy costs, gaining additional body weight becomes an impossible problem.
• Thinness in adolescence is a consequence of the rapid development of the body, when the increase in muscle mass lags behind the growth of bones and internal organs. The teenager does not get better, does not mature and begins to complete on this occasion.

The first rule of all who want to increase weight is to establish the cause of the negative changes in the figure, to find out what prevents you from gaining (or losing) the notorious kilograms.

Expert opinion

Egorova Natalya Sergeevna
Nutritionist, Nizhny Novgorod

The author wrote very correctly about diseases that can lead to excessive thinness. The cause of low body weight is very often helminthic invasions and diseases of the gastrointestinal tract, in which the process of digestion and absorption of nutrients is disturbed. As a result, the body receives less vital nutrients, vitamins and minerals. This leads to weight loss.

I also want to add that in old age, a sharp weight loss can be caused by oncological pathology (cancer).

But even if you are young, be vigilant. Especially if you have always had normal mass body, and then you suddenly lost weight. Such weight loss can indicate serious health problems. Therefore, in such cases, it is necessary to undergo a full examination.

But if you have always been thin / thin, there is no need to panic and run to the hospital in horror. Most likely, you just have such a constitution. In this case, the tips in the article will be very useful to you. And you can gain the cherished kilograms if you follow them. But before that, still consult a nutritionist. Professional advice will definitely not be superfluous.

Ways to increase body weight

For thin people, absolutely healthy people who just want to put on weight and become more attractive, there are several useful tips how to gain body weight at home, without the help of doctors and medicines.

These methods include:

• balanced, and nutrition focused on getting fat;
• preparations and vitamin supplements for weight gain;
• elements of high-calorie sports nutrition.

Proper nutrition

Proper nutrition is based on healthy lifestyle life, when bad habits do not disrupt the metabolism, and physical activity, on the contrary, accelerates it.

Practical tip: Breakfast is main point nutrition, the daily metabolism of the body starts. Ectomorphs and asthenics (people prone to thinness) can eat sweet foods, high-calorie rolls, chocolates and sweets for breakfast.

But the ideal breakfast menu for those who want to gain weight would be something like this:

• Porridge - oatmeal, buckwheat, barley, rice.
• Tea with honey or coffee with cream.
• Sweet pastries.

After a couple of hours, you need to make a 2nd breakfast: have a snack with kefir or yogurt with a sandwich.

Lunch, as a rule, consists of 3 courses, mainly this is the time of the predominant use of protein foods with side dishes of potatoes, vegetables or cereals.

Note. Gaining weight, it is useful ... to starve. Yes Yes. Arrange a unloading mono-diet for one day several times a month (apple, cucumber, kefir or buckwheat). The diet will serve as stress for the body, it will begin to save reserves for a rainy day, which will help to round the figure.

For dinner, even for thin people, sweets and high-calorie foods are prohibited. You can not tease the body, which is preparing for rest, carbohydrate food. It instantly turns into unnecessary energy at night. For some people, this energy becomes fat, for others it brings insomnia. In any case, the metabolism is upset. Eggs, cottage cheese, a glass of kefir - a worthy completion of the daily diet.

What foods help you gain weight

Weight gain requires more than just high-calorie foods. We must not forget about vitamins and minerals - without them, metabolism is impossible. Sweets and muffins can be deposited with a couple of kilograms of fat on the stomach or waist, but the relief muscle mass that all guys dream of will not be created by sweet foods.

This requires protein foods and foods with slow carbohydrates:

• Eggs - contain protein, optimal for absorption, vitamins A, folic acid.
• Milk porridge is the best energy drink for the first half of the day.
• Meat (chicken, turkey, beef) - supply the body with amino acids for muscle growth. Meat is a source of iron and vitamin B12, without them, hemoglobin in the blood decreases, anemia develops. A person loses energy, weight, melts before our eyes.
• Pasta has a high carbohydrate content, their use is very useful for asthenics and ectomorphs, in which energy quickly disappears. Naval pasta is doubly useful: as a source of protein and energy.

Diet for weight gain

To get better for a short time, it is necessary to have a properly composed diet in which products are balanced in energy value, vitamins, minerals, BJU.

Sample menu for 1 day

How to gain weight for an ectomorph man

Many guys and young men of asthenic constitution (tall, thin with long limbs, with poorly developed muscles) have hopes for bodybuilding. And they are absolutely right: power loads in conjunction with proper nutrition able to transform the frail figure of an ectomorph. Relief muscles appear on the arms, the muscles of the back and chest grow, the coveted cubes appear on the stomach. No one will call the owner of such a figure a jerk.

Successful studies in gym should be backed by the right sports nutrition and mode:

• High calorie food; frequent appointments;
• Regular consumption of proteins and gainers;
• Abundant drinking regimen, especially during training;
• Sleep should take up 1/3 of the daily time

The effect of brewer's yeast on weight gain

Brewer's yeast is a source of B vitamins, which together participate in various metabolic processes. By themselves, they do not have calories, they lack proteins, fats, carbohydrates.

Please note: Yeast contributes to the fat burning process. In their presence, proteins are digested faster and absorbed into the blood, therefore, the construction of muscle tissue and weight gain faster.

Brewer's yeast can be bought in different forms: in tablets, powder, flakes, they can be simply added to food, mixed into protein shakes, into gainers. But don't mix brewer's yeast and beer. Alcoholic beer will provide negative weight gain: a beer belly and female-type obesity.

Types of protein

A nutritional supplement made from protein - pure protein - should certainly be used by people who experience increased stress on the body, spend a lot of energy, do physical work- and at the same time they want to gain weight or at least maintain the same. The combination of protein strength training- a way to gain muscle mass. Athletes use it daily, and those who want to improve their figure should definitely include this supplement in their diet. The best way to consume protein is in shakes. In this form, it is absorbed almost without loss, it is convenient to take it in any situation. Can be purchased different types protein, but which one is better for a particular case, you will have to find out with a nutritionist.

There are such types of sports cocktails:

• Whey protein.
• Casein.
• Soy protein.
• Protein from egg whites.
• protein isolates, etc.

Women's weight problem during pregnancy

Usually, women do not have problems with weight gain during the period of bearing a child. During this time, her body is rebuilt to feed the fetus, and body weight increases normally by a couple of tens of kilograms. But if the expectant mother is not gaining weight well, the child risks being born premature and weak. So, having become pregnant, a woman is simply obliged to eat well in order to ensure the health and normal body of her child. All essential nutrients must be present in the diet healthy eating, and if they are not enough, you need to consult a doctor.

Nutrition rules for expectant mothers:

• Complete food rich in vitamins and minerals.
• Sufficient supply of oxygen - frequent walks in the fresh air.
• Introducing infant formula into the diet.

During lactation

Sometimes, after giving birth to a child, a woman begins to rapidly lose weight. Health problems during pregnancy and childbirth, breastfeeding, overstrain, fatigue and stress affect. First of all, we must try to establish a diet and rest, attract relatives to help and care for the baby in order to be able to fully relax. Anxiety should be caused by the absence of menstruation, which provokes insufficient weight.

To find out what is the reason, you will have to be examined:

• Check stomach;
• Pass tests for intestinal pathologies;
• Eliminate the influence of endocrine diseases.

Video on how to eat better to have a normal weight:

How to gain weight after childbirth

Firstly, you should not strive for a super-fast change in your figure. You need to return to shape gradually, as sharp jumps and changes in diet and physical activity can lead to long-term metabolic failure. And then instead of perfect figure you will get a bunch of intractable problems.

Important! It is physiologically impossible to quickly increase muscle tissue, therefore speed dial weight will only lead to fat gain.

In the long term, such experiments can trigger the mechanism of obesity, which is very difficult to reverse. Therefore, the main rule for those who want to quickly increase weight is a balanced moderate diet. Harmonious physical exercise, patience and good mood. And the timing will be determined by the body itself, gradually restoring health and habitual weight.