More than 90% of people are unhappy with their body. This is not always about excessive body weight and obesity. Sometimes thinness becomes a big problem, which is not easy to overcome. Content:
-
How to gain weight for a man
- Severely thin men
- Building muscle mass
- Build up fat mass
-
How to gain weight for a girl
- Severely thin girls
- The danger of being too thin
- Increasing the calorie content of food
Most people are overweight. This is especially true among lovers of fast food and sweets. But there are specimens that never get better, regularly overeating cakes and fatty foods. What to do for very thin people, how to gain weight?
How to gain weight for a man
Usually very thin people are called ectomorphs, their thyroid gland produces hormones in large quantities that prevent the set of not only fat, but also muscle mass. It is almost impossible to get better for such people.
Severely thin men
The most interesting thing is that it is more difficult for men to get better quickly than women. This is due to the difference in metabolism and hormonal levels. Initially, the minimum amount of adipose tissue in a woman should be 13%, in a man - 8%. This difference is due to the presence of estrogen in the blood of women, which contributes to the accumulation of adipose tissue. To measure the amount of adipose tissue, you can use ultrasound, X-ray, hydrostatic weighing, and bioelectric resistance. If you are a man, and the percentage of adipose tissue is about 7%, then you need to urgently take care of your body. This is often seen in bodybuilders after drying the body, when the total body weight is decent, but there is no fat. But if you don't work out in the gym and you have a small amount of subcutaneous fat, go on a high-calorie diet. Causes of low weight in men:
- Problems with the thyroid or pancreas;
- Poor nutrition
- Stomach ailments;
- Stress;
- Parasites (worms).
Before increasing food portions, consult a doctor and rule out health problems. Perhaps, by eliminating the cause, you can easily get in shape and gain a few pounds.
To gain weight, you need to decide how you want to gain weight. Mass can be increased by adipose or muscle tissue. If you want not only to "grow" a few kilograms, but also to get a beautiful body, then you cannot do without training. This is the only way you can gain weight correctly.
Building muscle mass
An increase in muscle mass can be achieved by increasing protein foods in the diet and constant training. When building muscle, you need to include protein in every meal. It is found in foods such as fish, meat, eggs, dairy products, seaweed, mushrooms.
But keep in mind that protein is broken down by the body for a long time, while 30% of the energy is spent on the process itself. Accordingly, a third of the calorie content of food will go to the breakdown of proteins. That is why it is necessary that the menu contains fats and carbohydrates. By consuming one protein meal, the body will destroy the fatty layer that you do not have.
Regarding training, at the initial stage of gaining muscle mass, you need to do no more than 40-60 minutes 3 times a week. Choose general exercises without targeting specific muscle groups. It is advisable to eat something protein 2 hours before and after training, you can purchase a protein shake.
Water must be drunk constantly, since during the breakdown of protein ketone bodies are formed, which poison the body. To help the kidneys cope with the load, increase your water intake to 2.5 liters per day.
Pay attention to rest. You need to sleep at least 7 hours a day.
Build up fat mass
To increase the body fat, it is necessary to increase the energy value of food by 300-500 calories. At the same time, try to do this not at the expense of fats and simple carbohydrates. Add healthy fats and omega acids. They are found in sea fish and nuts. Drink high-fat milk. Eat at the same time. But nutritionists are against this increase in body weight. After all, an excess of fats and carbohydrates negatively affects the functioning of the liver and kidneys. In addition, diabetes mellitus and a number of other ailments may subsequently occur.
How to gain weight for a girl
Lack of weight in girls is perceived as normal. According to many, the fair sex should be slim.
Severely thin girls
Before you start fighting for a beautiful body at home, you need to decide how thin you are. You need to calculate your body mass index. If this value is less than 18, then you need to increase the calorie content of food. With a BMI of 17, a girl may not have menstruation, so she will not be able to become a mother until she recovers.
It is necessary to distinguish between physiological and pathological thinness. Very often, girls with an asthenic body type have a body weight deficit. At the same time, all studies indicate that a person does not have health problems. But this does not mean at all that there is no need to fight against thinness.
If a skinny physique interferes with life, causing bouts of depression, then the problem must be addressed. It is best to consult a dietitian. Getting plenty of rest and increasing your daily calorie intake is enough to gain weight. Remember, this is done by introducing complex carbohydrates and fats into the menu.
The danger of being too thin in girls
Very often, excessive thinness becomes the cause of infertility. The fact is that an egg in a woman's body can only grow if there is a sufficient amount of adipose tissue. If there is little fat, the body does not allow the dominant follicle to grow, as it is "afraid" that the woman will not be able to maintain the pregnancy and provide the embryo with everything it needs. Therefore, if you suffer from excessive thinness and have irregular periods, it's time to get better. Sometimes this is not easy at all. Initially, you need to try to increase the number of calories per day. In the first step, 300 calories are enough.
Before recovering, weigh yourself in the morning and record your weight. Then, for a week, eat in an enhanced mode, that is, increase the energy value of food by 300 calories. If nothing has changed after a week, increase the number of calories by 500. Eat more than usual for the week. Weigh yourself, it is necessary to achieve an increase in weight of 0.5 kg. This is the optimal weight gain in 7 days. That is, in a month you will gain 2 kg. This is an excellent result, which will prevent you from earning problems with the liver, kidneys and pancreas.
Increasing the calorie content of food
Avoid fried foods, fast food, chips and snacks. It is necessary to enter in the menu an additional portion of porridge or noodles cooked in milk. It is best if these are complex carbohydrates, since they do not lead to a sharp rise in blood glucose.
Recommended products for weight gain for a girl:
- Meat;
- Fatty dairy products;
- Sea fish;
- Nuts;
- Avocado;
- Legumes;
- Cereals.
Be sure to eat in the morning. Breakfast is the main meal that wakes up the body. In the morning, you can have a sausage and cheese sandwich and a plate of oatmeal. If you go in for sports, be sure to eat 2 hours before training. It should be protein food.
How to gain weight - watch the video:
[media = https://www.youtube.com/watch? v = M6MvH22L2kU] As you can see, thinness is a relative concept, and you don't always need to fight it. If a too thin body becomes the cause of complexes and depression, then it is advisable to consult a nutritionist and psychologist.
