The largest number of people in the modern world are struggling with an excess of extra pounds, trying to lose weight at home and exhausting themselves with all kinds of diets.
But there are those who, on the contrary, are trying to gain weight.
How to gain weight at home - first find out the goal
The desire to gain weight occurs more often in adolescents.
It is at this age that the first love comes, which becomes a kind of impetus to correct your thinness.
Transitional age is considered a turning point in the life of every person. Teenagers react nervously to sidelong glances. In this regard, they try not to differ much from the company surrounding him and in every possible way try to gain weight if it is sorely lacking. More often than not, these attempts are not displayed, and young people are engaged at home.
In the general understanding of a man should be a defense and support for a woman, therefore, choosing a companion, a lady looks at his appearance and excessive thinness here would be inappropriate. A woman is considered primarily as a continuer of the genus, and emaciation is not a good sign of a healthy development of the body.
Further, some health problems as a result of excessive thinness can become a significant reason for weight gain.
Lack of appetite
Hair loss and gray hair
Frequent fractures of the limbs
The appearance of insomnia and nervousness
Decrease in vitality
Low resistance to various diseases
The skin and the body itself wear out faster and age
The next impetus for weight gain can be the desire to see your body sexy and attractive. Every woman dreams of having a magnificent breast and beautiful hips. As a rule, these ladies are deprived of these charms.
Men know that a bumpy and muscular body is more attractive to girls. Moreover, a man is considered to be a getter and a stronger sex, so at least they are not fit to be thin.
How to gain weight at home - ways
Before talking about ways, you should first understand the reasons for thinness:
Excess of negative emotions and stressful situations
Daily overwork in the moral and physical planes
Serious diseases of the digestive system
Lack of sleep and severe lack of rest
Improper nutrition. The predominance of low-calorie foods. Starvation.
Intestinal parasites in the body
The erroneous opinion is that to gain weight, you can simply start eating more often, and at the same time increase your servings at least twice. If the general condition of the body is normal and there are no serious deviations, then it is allowed to use several methods at once, thanks to which it is possible to add several kilograms.
Method one - proper, calorie-rich nutrition
Second way - sport, due to which muscle mass is being built up
Third way - massage - activates a good metabolic process in the muscles
The first and main answer to the question “How to gain weight at home?” Is a proper and balanced diet. But before you start, you must initially prepare the body for a new lifestyle. Being at home, it is not difficult to control this process.
First of all, you need to restore the metabolism, and for this you will have to abandon bad habits (smoking, alcohol).
Secondly, you need to "clean" the stomach. That is, during the week for breakfast, you should eat fiber (brown rice, whole oats, whole wheat). Vegetables such as broccoli, carrots, cabbage, radish and beets are also slightly less fiber.
When the body is already fully prepared for the new diet, and the stomach is cleaned of toxins and toxins, you can start a diet. Be sure to include foods rich in complex carbohydrates in your diet. Why exactly them? The fact is that they are considered the best source of energy, which is so necessary. Carbohydrates in higher concentrations are found in cereals, cereals, fruits, vegetables and dairy products.
The main element without which this diet is impossible is protein. In order not to gain kilograms due to fat mass, the body needs a protein that nourishes the muscle mass of the body.
One of the most famous proteins of plant origin is soy. In addition to this fact, it is still capable of killing cancer cells, which once again proves its benefits to the body.
In addition, the diet requires strict inclusion in it of products from the following list:
Banana
Dried apricots
Sour cream
Wheat and oat bran
Nuts
Lentils
Asparagus
Potatoes
Beans
It is worth noting the advantages of vegetable protein. The fat contained in it does not allow you to raise the level of cholesterol in the body, and its small amount allows you to reduce the calorie content of the diet.
Products containing animal proteins
All kinds of meat. As well as seafood
Milk products
Eggs
It is allowed once a week to eat foods with a high sugar content (chocolate, cakes, etc.). But do not abuse it, because gaining weight does not mean that you can eat junk food in any quantity.
Diet
Knowing which foods are more beneficial, it's time to build the right diet. Distribute 8 meals throughout the day. On average, you need to eat every two hours, for better absorption of nutrients.
Important: try to consume small portions, but at the same time that they are composed of high-calorie foods.
Also, meals should be alternated with two varieties. The first method is high-calorie and dense, the second one is easier, but it also has a high percentage of useful and necessary trace elements. For example, the first meal is cottage cheese with berries and fruits or a meat dish, a slice of bread and butter, the second meal is a light snack: cocoa with a few slices of chocolate or fruit. For lunch, be sure to eat the first and second course. And already for a snack use light salads or nuts with honey.
As it became clear, not always a diet forces you to limit yourself in any products. This diet allows you to use almost everything that the body wants. The main thing is that the diet does not contain fatty and fried foods, so as not to gain fat body mass.
How to gain weight at home very thin woman
For every woman, the fact how the body looks is very important. And any extra or missing kilogram will disturb her, until the problem is fixed. Yes, most girls and women are overweight, but there are those who, on the contrary, are embarrassed by their thinness.
Following just a few tips, gaining weight at home will not be as difficult as it might seem at first glance.
• First you need to determine the desired weight. Make a clear plan of work on your figure.
• Added physical activity, will help make the figure embossed and spectacular.
Important: no need to exhaust yourself with heavy loads! Exercises need to be done only to increase muscle mass.
• High-calorie foods. Very thin women need to start a new diet gradually! In order not to injure the body and give it time to adapt.
• Drink plenty of water. Drinking at least 1.5 liters of fluid per day, all toxins and toxins are eliminated, therefore, the body begins to work better, increasing metabolism.
In any case, very thin women who want to gain weight at home should first be examined by a doctor. And only after receiving permission and recommendations from specialists can you proceed.
How to gain weight at home: an increase in muscle mass
Following the above tips for adding kilograms, the result will be such that the body will accumulate fat mass, not muscle. Therefore, sports are very important in weight gain. At the same time, physical activity should not exhaust the body.
You need to know that not all loads can increase muscle mass. For example, cycling, skiing and running will not achieve the desired result, as this sport is aimed at the opposite result.
So, to achieve the goal (gain weight), strength exercises will be useful.
Important: In no case do you need to start training with complex exercises! There is a high risk of muscle strain.
Workouts should be distributed throughout the week. It is advisable to practice at least 3-4 times. On the first day, pump, for example, arm muscles. On the second day, the leg muscles
Before you start doing strength exercises, you need to warm up the muscles with a warm-up.
Jogging or walking
Circular movements with arms and legs
Tilts in different directions
Squats
Rope jumping
Now you can begin to exercise. Each of the exercises listed below should be repeated in several approaches.
Press Exercises
Bench press
Chest presses while standing or sitting
Dead thrust
Squats
Conclusion
Summing up, it is necessary to highlight several key points, thanks to which, you can gain weight. Proper, balanced and rich in high-calorie substances nutrition. Mandatory inclusion in the regimen of the day of physical exercise to gain muscle mass. Massage to increase muscle mass - kneading and tapping.
If all methods of gaining weight at home are strictly followed, then the effect will be noticeable after 7-10 days. By this time, the body is finally getting used to the new diet and to a different daily routine. The main thing is not to give up and go to your goal without paying attention to difficulties!
