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When we think about weight problems, we often think of being overweight. However, in addition to girls who dream of losing extra pounds, there are also those who are trying with the same diligence to gain them.
Today we have collected 15 examples for you that prove that health can come in many shapes and sizes, and they are different for each of us.
Kelly Clarkson
Kelly has a naturally pear-shaped face shape, which is considered the most problematic. The fact is that with this face shape, extra pounds are immediately visible. It is the pear-shaped face that, when gaining weight, unsightly floats and falls down; a double chin and large cheeks become very noticeable.
Kelly Clarkson
Mariah Carey
Another singer whose weight fluctuations have been followed by the tabloid press for many, many years. Mariah Carey either adds or loses weight, and so on in a circle. The singer has an oval face with a sharp chin, and when she once again puts on weight, her face fills out evenly and becomes heavier, her cheeks become very heavy, just like Christina Aguilera’s.
Mariah Carey
Mischa Barton
Like Lindsay Lohan, Mischa Barton is better known for her bad habits than for her acting work. The actress suffered from various addictions, as well as eating disorders. This led to Misha gaining and then shedding pounds, which had very different effects on her appearance. Barton has a face shape with wide cheekbones and a narrower lower jaw, which widened and gained excess fat as the actress gained weight.
Mischa Barton
Christina Aguilera
The American singer has been desperately struggling with weight over the past few years. One day, the fragile girl had already gained more than 30 kg, but after several months of working on herself, she successfully got rid of it, returning to her previous slender shape. However, most recently, Christina has again gained quite a lot of weight, which she is trying to disguise with clothes. Fortunately for the singer, she has a fairly narrow face, so even with significant weight gain, it did not spread out much, and an impressive double chin did not appear. Christina's face began to resemble more of a soft and elastic pillow, which is usually characteristic of women after invasive cosmetic procedures.
Christina Aguilera
What about cardio?
It used to be that cardio combined with a low-fat diet was the key to burning fat and getting fit . Any foods high in fat were considered “sinful” in the fitness community. But it didn't work. Obesity rates in the population continued to rise. What does it really take to look good and be healthy?
Thanks to scientific advances, many things have become clearer. For example, we now know that eating fat does not necessarily make us fat , and putting more stress on our joints (due to cardio) does not necessarily make us lean and healthy.
In fact, too much cardio can do more harm than good. For example:
- Research [11] shows that endurance athletes are at higher risk of cardiovascular disease than the average person. Moreover, the older they become and the more kilometers they travel, the higher the risk [12].
- Marathon runners develop more arterial plaque than those who don't run at all [13]. This increases the risk of heart attack, stroke and dementia [14].
- Talk a little with seasoned runners and you will find out how many problems they have with joints, tendons and bones .
So, if your goal is to look and feel great (not to become a marathon runner), doing a lot of cardio and exercise in general is not always better [15].
So here's my cardio advice:
You need to do just enough cardio to achieve your goals , but no more. Cardio training should not be too much, it should not slow down your progress in strength training, impair recovery and health.
Emily Deschanel
Emily has a square face with very wide cheekbones, and gaining weight for this shape can be critical. This is what happened when Emily became pregnant and gained weight: the actress’s face became even wider and more massive, a double chin appeared, which instantly becomes visible with such initial data.
Emily Deschanel
Jessica Simpson
The charming blonde has been struggling with excess weight for the last few years, either losing or gaining 20-30 kg. Jessica has a rectangular face with large features, and excess weight on such a face is always clearly visible, which is what happens to the singer, who has acquired chubby cheeks and a double chin.
Jessica Simpson
Annie Strachan: Less carbs, more workouts
18-year-old Annie from New Zealand has always been active in sports and monitored her nutrition. But at age 14, she sharply limited her carbohydrate intake and increased physical activity. This change in diet led the girl to anorexia. Looking at herself in the mirror, she did not feel full, but she still felt acute dissatisfaction with her figure and weight.
Photo: instagram.com/clean_andmean/
It wasn't until Strachan stopped menstruating that she realized she needed help. Thanks to her family, the girl gradually began to consume 3.5 thousand kcal per day and gain weight. Now she maintains a personal blog on Instagram, where she shares recipes for healthy dishes with subscribers.
Photo: instagram.com/clean_andmean/
The coach answers: how to gain weight?
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Aishvaria Rai
One of the most beautiful Indian actresses with piercing green eyes gained a lot of weight during pregnancy. The extra weight added several sizes and visually made Aishwarya much older than her age. Of course, this affected the beauty’s face, which crept down. Rai was very complex because of her lost attractiveness, and fans did not hesitate to comment on the actress’s plumpness. The L'Oréal beauty ambassador couldn't put up with this idly, because she had to do a lot of work on her face. Therefore, after giving birth, Aishwarya lost weight, quickly getting back into shape.
Aishvaria Rai
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Margherita Barbieri: not skinny enough to dance
Dancer Margarita believed that her professional success depended on the number on the scales. And the less they show, the slimmer she becomes, the more chances she has to make it in her career. But the girl went astray and brought herself to an extremely serious condition and was diagnosed with anorexia.
Photo: instagram.com/alwaysmargi/
Having received several refusals at castings, Barbieri decided to torture herself with training and hunger. She ate 140 kcal per day, and after a short period of time her weight dropped to 25 kg. When those around her raised the alarm about the girl’s condition, she found the strength to restore healthy eating and diversify her diet. Now 18-year-old Margarita weighs 60 kilograms, goes in for sports, rejoicing at the muscle mass she has gained, and maintains a fairly popular blog on Instagram.
Photo: instagram.com/alwaysmargi/
An “old school” approach to bulking and cutting
Many have received similar recommendations more than once: “If you want to pump up big muscles, first go through a mass-gaining cycle - build a base for several months and eat everything you see, and preferably more - you should not put 2300 kcal into yourself, which is your norm for maintaining weight, and much more - 3500-4000 kcal.
When you gain at least 15-20 kg of mass, start cutting - do cardio often, increase the number of repetitions (“this way you will work for relief”), sharply reduce the amount of carbohydrates and fats, leaning on protein and vegetables.”
All over the world, old school mass gain has turned into the meme “Don’t worry - I’m on mass!”
Indeed, at first glance, this old-school scheme, described in the famous text “Sect of Jocks,” should work and, in general, it does, but it seems so only until you try this method on yourself. In this material we will talk about the disadvantages of the traditional approach of changing periods of mass collection and drying and present a modern, more competent strategy for changing cycles.
First, let's try to define each of the cycles:
The “mass” cycle is a period of time aimed at maximizing the fastest increase in muscle size and strength through training, subject to an excess of calories. (Since readers of Zozhnik have long known that you cannot grow muscles with a calorie deficit).
The “cutting” cycle is a period of time aimed at getting rid of the fat layer as quickly as possible while maintaining the muscle mass gained during the mass-gain period due to a calorie deficit.
Selena Gomez
The brown-eyed American singer has a round face with cute chubby cheeks, which are present even if the singer is slim. Some time ago, Selena appeared in public looking plump, which was especially noticeable from the singer’s even more rounded face with a double chin. Alas, to look truly thin, a girl like Selena needs to very strictly monitor her weight, otherwise everything will instantly settle on her face.
How excess weight changes different faces: 10 stars before and after weight gain - Selena Gomez
Keely Shay Smith
The wife of Irish actor Pierce Brosnan, who is best known for his role as James Bond, most often appears on lists of the most unattractive wives of the most attractive actors. If you look at her photographs from twenty years ago, it is impossible to take your eyes off this beauty with a chiseled figure and regular, expressive facial features. Over the years, she gradually gained weight, which ultimately greatly changed the appearance of the once very beautiful girl. Naturally, this affected the face, which lost its former chiseled cheekbones.
Keely Shay Smith
Renee Zellweger
For the sake of the coveted role of Bridget Jones, the actress gained 10-15 kg twice. The actress has a moderately oval face with expressive apple-shaped cheeks. Significant weight gain has always had a negative impact on Zellweger’s face, making it shapeless and blurry, and her narrow eyes even smaller and more inconspicuous.
Renee Zellweger
Principles of weight gain for girls
When working out in the gym, follow three principles:
- Don't copy men's diets and workout routines. Look for your own approach or recommendations developed by professional athletes for women.
- Prepare for a long period of work. Gaining weight in the gym is not a sprint, but rather a marathon. This is another reason not to copy men's workouts: due to higher testosterone levels, men gain muscle mass faster.
- Increase the intensity of your workouts, remembering to rest between them. Muscles will grow not during exercise, but during the recovery phase.
How to gain muscle mass for a girl quickly and correctly
Some women find it easier to build muscle, while others find it more difficult. The difference is in the type of build. There are three body types, but most girls' bodies are a combination of several body types. Determine what body type you have in order to adjust your diet and training program to suit your individual needs:
- Mesomorph. Harmonious muscular figure: muscle relief appears quickly. Such women need to focus on strength training.
- Endomorph. A denser and more voluminous build, with a large volume of both muscle and fat tissue, easily gains excess weight. You will have to sweat and burn fat before you see results.
- Ectomorph. Thin skeleton with minimal fat and muscle. This is a “model” figure, and building muscle will not be easy; you will need a sufficient amount of protein food, possibly sports supplements.
Regardless of your body type, to build muscle definition, you need to work with heavier weights, doing 8 to 12 repetitions. But to build the strength and endurance needed to lift significant weights, you need to train at lower-load repetitions. And at this preparatory stage, muscles will not grow, but you will become stronger.
Basic exercises for girls
The main exercises for girls to gain weight are squats with a barbell on their shoulders and deadlifts on straight legs. In addition, movements with a barbell are energy-consuming, so they should be included in a training complex for burning fat.
However, you shouldn’t do barbell squats and deadlifts every time you visit the gym; spend time developing the muscles of your chest, arms, shoulders and back. Alternate: do one workout with an emphasis on the lower body, the other on the core. To gain muscle weight, exercise for no more than an hour, including warm-up and stretching. Give your muscles a rest for at least 48 hours, constantly complicate the exercises, and soon you will see the first results.
