How to quickly gain weight for a skinny girl at home

Excessive thinness often develops due to a high metabolic rate, lack of regular physical activity, suppression of the production of anabolic hormones, and calorie deficit. In this situation, a special weight gain program, which includes strength training, diet correction, normalization of the daily routine and psycho-emotional state, can help a girl quickly gain weight without harm to her health. Folk remedies and giving up bad habits can also help you get better. In the most severe cases, it is advisable to use anabolic hormonal tablets, but only after consulting a doctor.

Causes of thinness

First, it’s worth finding out what caused the sharp decrease in body weight. Experts identify two main provocateurs of thinness:

• curvature of the spine (scoliosis);
• dysfunction of the gastrointestinal tract.

The site of scoliosis development is determined by the parts of the spine that are responsible for the functioning of the gastrointestinal tract and thyroid gland. Problems with lack of weight are most noticeable if the curvatures are concentrated in the area of ​​​​the tight fit of the vertebra to the organs of the digestive system.

To gain weight, a thin girl is encouraged to undergo a course of massage and exercise. The recovery period depends on several factors:

• individual characteristics of the body;
• genetic predisposition to thinness;
• the presence of concomitant problems that relate to the functioning of the stomach and intestines.

A girl’s genetic predisposition to thinness contributes to significant weight loss.

Weight gain is only possible after full or partial alignment of the spine. Therefore, complex treatment is prescribed. In addition to massages, consultation with an osteopathic doctor is offered. After the examination, the surgeon writes out a referral for exercise therapy (physical therapy). You should not neglect unconventional methods. One of the most effective ways involves doing yoga.

Experts call the second most common cause of severe weight loss a dysfunction of the stomach and intestines. In this situation, the problem increases due to the slow absorption of food. Against this background, appetite is lost, the skin becomes painfully pale.

It is quite difficult for girls to gain weight, even if they regularly consume high-calorie foods. When the gastrointestinal tract is disrupted, there is an excess of the hormone, which is responsible for the breakdown of tissue. Cortisol burns food entering the stomach, preventing the body from entering fats, proteins and carbohydrates.

Cortisol is a stress hormone. It begins to be actively produced by the adrenal glands at times of strong excitement and stress. To stabilize the situation, you need to learn to relax and control your thoughts.

How does being underweight affect your health?

First, your weight will naturally fluctuate throughout your life. This is completely normal and depends on many factors: sleep, stress, hormones and health will all play a role. However, being significantly underweight as an adult can have serious consequences for your overall health and well-being.

Everyone usually uses BMI (body mass index) calculators, but we recommend making an appointment with your doctor or GP if you think you are underweight. A BMI of less than 18.5 is considered underweight, but everything is strictly individual, so get advice from a specialist during a personal visit.

“The main health risks of being underweight are vitamin and mineral deficiencies. In severe cases, malnutrition and vitamin and mineral deficiencies can lead to electrolyte imbalances, which in turn can lead to very serious heart and kidney problems due to disrupted blood salt levels,” explains GP Jane Leonard.

“It can also cause osteoporosis, infertility (rapid or prolonged weight loss can lead to irregular periods, which interferes with ovulation), decreased immune function, which increases the risk of bacterial, viral and fungal infections, and slowed growth and development in children and adolescents.”

Psychological barrier

Getting better is sometimes as difficult as losing weight. Bad habits, emotions, and psychological barriers prevent you from solving the problem. Lack of internal self-support is the strongest obstacle to recovery. This is manifested in the following factors:

• low self-esteem;
• inability to cope with emotions;
• lack of full communication;
• need for protection;
• self-prohibitions and taboos;
• internal conflict.

Qualified specialists with the participation of loved ones will help you effectively overcome problems. A psychologist, in a conversation with relatives, tells how to properly communicate with a person who is not able to find harmony with himself.

Simple but effective tips will help you overcome the psychological barrier:

1. Organizing outings with the whole family (or with friends).
2. Close communication (you need to learn to open up to loved ones, talk about what worries you).
3. Monitor the atmosphere in the family circle (if possible, exclude stressful situations and unpleasant emotions).

If the weight deficit is 25% or more, you cannot do without the help of a psychotherapist.

The path to eliminating the problem lies in determining the nature of the psychological barrier. If thinness is associated with the desire to bring the body shape closer to fashionable parameters, girls cease to adequately evaluate themselves. Obsessive thoughts about losing weight lead to food rejection. An experienced psychotherapist must be involved to regulate the condition.

Massive program for girls

2-day training program.

Day 1

• We start with a warm-up.
• Next, we perform squats with wide legs (4 sets of 12 times) - thereby pumping up the front surface of the thigh. Rest between sets should be one minute. Pay attention to the image, it doesn’t matter where your hands are located, the main thing is to keep your back straight, look forward (not down).

In general, it is easier for girls to gain weight on the lower part of the body, this is due to the peculiarity of the structure and purpose. Detailed training of hips and buttocks here.

• The next exercise will be the “Roman deadlift” with dumbbells or other weights. It is commonly called the Roman deadlift. This is a universal exercise that works not only the muscles of the back, but also the arms, shoulder girdle, hips and buttocks. To perform this exercise, take dumbbells in your hands (by the way, they can be replaced with bottles of water or river sand), spread your legs slightly and hold the dumbbells at hip level. Then begin to slowly lower the dumbbells, keep your back straight, at the same time tilt your body forward and move your pelvis back. As soon as you feel that your back does not sink lower, begin to rise upward in a smooth, sliding movement along your shins and thighs. Take your starting position. So you will need to do 4 sets of 12 times
• After rest, the exercise will consist of the following - rise on your tiptoes and lower yourself back down. At a slow pace. 4 sets of 15 times. Other exercises for calf volume.
• Abdominal exercises. For example, crunches - lie on your back, bend your knees, hands on your head. Slowly raise and lower your upper body, watch your lower back - it should not come off the floor. Or a classic ab pump - hook your legs to something or ask someone to hold them, raise your torso and touch your forehead to your knees. Do 4 sets of 15 reps at least.

Day 2

• Warm-up, warm-up.
• Push-ups with emphasis on the knees with wide arms. For your comfort, you can place a mat under your knees. Watch your back carefully - it should be level, and your head and knees should visually form a straight line. When doing push-ups from the knees, the muscles are perfectly clogged. We perform 4 approaches 12 times.
• The next exercise is bent over rows of dumbbells or other weights. To do this, place the dumbbell on the floor, lean on something with your left hand (for example, a sofa or chair), spread your legs wide, your torso should be parallel to the floor, and your back should be slightly arched at the waist. Next, we reach for the dumbbells with our right hand, raise it as high as possible so that the elbow is at shoulder level. Hold for a few seconds and slowly lower. We repeat - 4 times 12 lifts. Then we change hands and do the same.
• Exercise "boat". We lie on our stomach, arms extended forward. At the same time, we raise our arms and legs as high as possible, pause, and lower ourselves. These 4 sets of 20-30 seconds will be enough to strengthen the entire back.
• We finish with the press 4 sets of 15 times.

On average, a workout, not including a twenty-minute warm-up, should take about 30-40 minutes. It is important to monitor your breathing while doing the exercises; under no circumstances should you hold it - this way you can damage your heart.

Nutrition when gaining weight for an ectomorph

People with a thin build are called ectomorphs. Their muscles are very poorly developed, and the fat layer is practically absent. Metabolic processes in the body occur at incredible speed. This consumes a lot of energy. There is nothing left for building muscle mass.

To correct the situation, you should develop a special diet. It should be satisfying, enriched with fats, carbohydrates and proteins. You also need to introduce regular physical training aimed at building muscle mass.

Dietary recommendations for ectomorphs:

1. Ingredients for preparing dishes are selected only of high quality, natural origin.
2. Daily calorie intake is suggested to be 10-15% higher than normal (within 2500-2900 kcal).
3. When creating a menu, use more foods rich in carbohydrates (they should be about 50%, fats - 20%, proteins - 30%).
4. Preference is given to fats of vegetable origin.
5. Consume fish oil (it contains a large amount of Omega-3 fatty acids).
6. Divide the daily diet into 5-7 meals with an interval of 2-2.5 hours. Portions should be small.
7. Exclude fast carbohydrates, fast foods, fatty and smoked foods from the menu. Sources of slow carbohydrates should be porridge and flour products made from wholemeal flour.
8. Use meat, cottage cheese, eggs, fish, and legumes as a source of protein.
9. Up to 60-70% of all ingredients should be fresh vegetables and fruits.
10. Drinking regime – at least 3 liters per day.

We must understand . Muscle mass is not gained by eating or exercising. This happens during sleep. Therefore, an ectomorph needs to maintain a sleep schedule (at least 8 hours a day).

What to eat to gain weight?

Now we will talk about proper nutrition, which will help us get better and not harm our health, and we will analyze in detail what we need to eat to gain weight.

More calories

A prerequisite for weight gain is consuming more calories than we expend per day. And the first thing you need to do is increase your calorie intake. The daily norm of a young girl is 1500 calories, on average. To achieve the result, add another 500 calories, because if we consume the same number of calories that we burn, our body weight will remain the same. Just keep in mind that the food should be healthy and wholesome.

You shouldn't feel bloated like a balloon. Just like a dieter cuts his daily diet by 500 calories, you add those 500 calories to yourself. With this approach, gaining 1-1.5 kg becomes realistic. Please note that extra calories do not mean heavy, fried foods.

You should know what foods are considered healthy and best for you in your fight to lose the pounds. Healthy protein contains salmon, tuna, chicken, legumes, and eggs. The highest amount of carbohydrates is in pasta, whole grain bread, fruit juices, dried fruits, oats, brown rice, bananas, nuts, starchy vegetables (potatoes, carrots, pumpkin, sweet potatoes).

Consume Healthy Fats

Products containing healthy fats are simply irreplaceable and should be included in the weight gain diet for girls. Therefore, it is recommended to eat plenty of peanut and olive oils, cheese, seeds, nuts and avocados. A great snack option is a peanut butter sandwich or mixed nuts with avocado. Always dress salads with enough olive oil.

Not all fats are healthy. You should avoid saturated fats, although they increase body weight, they cause a certain food addiction. These are French fries, burgers, cheesecakes, onion rings, chocolate, sweets, baked goods, chips, French toast, cream. It happens that it is difficult for a person to change his eating behavior, especially if he has always had a poor appetite. In this case, you need to act carefully, gradually adding new foods to your diet.

Increase your serving size

Of course, you must increase your regular portion to gain weight. Just take a larger plate and then the amount of food won't look so daunting. Let's say you always eat 2 chicken eggs for breakfast. From now on you will eat 3 chicken eggs! It's simple! If you are used to cereal, add a banana and one boiled egg. It is quite difficult to change established traditions and habits, but it is possible. The Big Plate Method is very effective in tricking your brain into thinking you're eating less food than you actually are.

• When making a sandwich, always add an extra piece of cheese to make the snack more nutritious. Or add cheese to omelettes or scrambled eggs.
• If you are used to small portions, increase the amount gradually. Start adding 1 additional spoon for each meal. For example, for dinner you have mashed potatoes, pasta or rice. Place your regular portion and add 1 more spoon.
• Always season vegetable salads with butter or olive oil, cheese, spreads and sauces.

Advice: If you find it difficult to choose food to gain weight, be sure to consult with a nutritionist to create the right diet for gaining extra weight, and a menu that is right for you.

Eat more often

To gain weight, a girl needs to increase the number of her meals. Instead of the usual breakfast-lunch-dinner, add a second breakfast and an afternoon snack. It is very important not to skip meal times. By the way, most nutritionists agree that it is much better to eat 6 times a day in small portions than 3 times a day, but in huge quantities. So you can gain weight and not walk around with a full belly. If this is realistic for you, it will be great to eat 6 times a day! This, without a doubt, will make you gain weight in the shortest possible time, without bloating and other troubles.

Drink calories

We found out that in order to get better you need to increase the amount of calories in your food, but sometimes eating really gets boring. Have you tried smoothies? These protein-fruit cocktails are very tasty and no less high in calories. Take your favorite fruits, such as mangoes or bananas, add milk, yogurt or honey, and blend in a blender. This will be a great alternative to tea or coffee, which contain 0 calories. If you cannot live without coffee, then get into the habit of adding milk to it - this will make it at least a little more nutritious. It is also very healthy and effective to drink freshly squeezed fruit juices.

Review your diet

If you still haven’t figured out how to gain weight, then you just need to eat in order to grow, and for this you need to analyze your diet. We will help you figure out what to eat and when.

Have snacks between meals as often as possible. Snacks can even have more calories than lunch or dinner. On the way to study, you can eat a banana - it won’t take time, and it will add calories. While watching your favorite TV show, nibble on nuts, and crackers or salted peanuts will perfectly refresh you while dinner is being prepared.

Products for a balanced diet

In order to gain weight, you need to properly balance your diet. The menu includes foods enriched with fats, proteins and carbohydrates.

Fats

Preference is given to vegetable fats. Dishes should be prepared using olive, corn, flaxseed and sunflower oils. The olive-based product is saturated with fatty acids, which have a beneficial effect on the functioning of the digestive system and metabolic processes.

Sunflower seeds, avocados, nuts, and egg yolks contain valuable micro and macroelements and fat-soluble vitamins. Omega fats and vitamin D that are valuable for the body can be found in fish oil.

When creating a menu, you should avoid using animal fats and trans fats.

Squirrels

The main sources are:

• rabbit;
• turkey;
• chicken;
• beef;
• veal.

You can occasionally include lean varieties of pork in your diet. The weekly menu necessarily includes fish and seafood, chicken eggs, milk and its derivatives. Fermented milk products are selected with low fat content.

It is better to use homemade products made from natural milk: yogurt, kefir, yogurt, cottage cheese. Calcium, amino acids and other beneficial substances found in milk are important for gaining muscle mass.

Carbohydrates

The source of the substances are foods with a low glycemic index. First of all, it's porridge. The diet should include:

• buckwheat;
• oatmeal;
• rice;
• Wheat groats;
• pasta.

The menu is replenished with dishes from fresh vegetables, fruits, and non-acidic berries. To regulate the level of sugar entering the body with fruits, they should be consumed in the first half of the day and during training. Foods enriched with fiber and sugar replenish energy reserves well.

The following is prohibited:

• fatty and smoked foods;
• alcohol;
• sweets, confectionery;
• packaged drinks.

What else will help you gain weight quickly?

Any thin girl who has set out to gain muscle mass needs to understand that this is a set of measures, and not some special diet or special exercises. What else will help you gain weight faster:

1. Eat a big breakfast.

Make it a rule to make breakfast your richest meal. Get into the habit of eating porridge in the morning. If you need to gain weight, it is better to cook porridge in milk, adding a piece of butter at the end. And drink coffee with your sandwich. But your “boutique” should be healthy: whole grain bread, a slice of cheese or red fish.

2. Have a healthy snack.

The word “healthy” means a serving of cottage cheese with berries, a banana or a bowl of nuts. After all, you can eat a sweet bun with coffee, and then go read how to lose weight. We need to gain high-quality mass, which requires “building” protein, proper carbohydrates and healthy fats.

3. Have two courses for lunch.

For lunch, prepare the first thing, for example, chicken meatball soup. For the second course - a good portion of stewed vegetables. Finish your meal with a fresh herb salad dressed with olive oil.

4. Eat foods that increase your appetite.

Sometimes the problem of excessive thinness lies in lack of appetite. There are foods that not only increase your appetite, but also help you gain weight. These include:

• lettuce leaves (greens are full of fiber, which really whets your appetite);
• fruits, preferably apples, but not juices (fruits are quickly digested and quickly absorbed, and the acid irritates the receptors and “warms up” the appetite);
• herbs and spices (the smell of basil, oregano and rosemary improves the taste of the dish, increases appetite and promotes better digestion).

5. Chew your food faster.

People who are losing weight are often advised to eat more slowly so that the brain receives a signal of satiety in time before they overeat. The opposite advice for those who want to gain weight. That is, eat quickly (chewing, of course), so you will imperceptibly increase the serving size.

6. Close the metabolic window.

After a good workout, your body needs nutrients. Namely: in protein and carbohydrates, and fast ones. This is the time when you can indulge in a slice of chocolate, a bun or a portion of ice cream.

But it is better to replace such a meal with a protein shake with milk or a gainer. Moreover, you don’t have to buy sports drinks; you can get by with homemade recipes.

Homemade gainer recipe

Ingredients:

• 1 banana;
• 200 ml milk with 1.5% fat content;
• 100 g cottage cheese;
• 70 g oatmeal.

Preparation:

• Place all ingredients in a blender bowl;
• beat until smooth.

You can change the recipe a little by adding nuts, cocoa or honey to taste. The cocktail does not replace a full meal. It will only help replenish the calories burned. In an hour and a half you need to eat well.

7. Keep a food diary.

Keep a notepad or download the app and write down your current weight and what you ate (what, when and in what quantity). In the note, you can indicate what exactly you changed in your regime. For example, I increased my caloric intake and began eating five times a day, instead of three.

8. Get more rest.

Sleep helps restore strength. They will be needed doubly, since the body will spend them on physical activity. And one more piece of advice: after eating, do nothing for 20-30 minutes. Just sit quietly or lie down. This small “siesta” will allow food to be absorbed normally.

9. Motivate yourself.

Motivation is the driving force of humanity. Without it, it is impossible to achieve success in any business. It is impossible to solve the problem of lack of weight in 1 day. Motivate yourself every day. Constantly maintain your desire to gain weight and gain beautiful shape. This will make it easier for you to overcome physical activity and maintain a new diet and daily routine.

10. Get rid of bad habits.

They not only negatively affect your appearance, but also prevent you from gaining weight. For example, smoking burns 100–150 kcal every day.

Menu for the week

Taking into account the nutritional recommendations for ectomorphs, the following weekly menu is proposed.

Additions to main dishes such as:

• freshly squeezed juices;
• fruits;
• green and herbal tea;
• tea with milk;
• black bread (1-2 pieces);
• biscuits;
• smoothies (protein composition).

Why don't skinny people gain weight?

A thin girl not only dreams of gaining weight, but also maintaining the achieved results for a long time, and for this you need to know how to gain weight for a girl correctly.

The first thing you need to do is understand why you are thin , what prevents your body from gaining optimal weight.

Let's try to figure out why it is so difficult for a thin girl to gain weight and what reasons prevent her from gaining weight. There are enough reasons. See which ones may apply to you.

Diseases of internal organs

Perhaps the digestibility of foods in the intestines and parietal digestion of food are impaired. Also, a person cannot recover from certain types of stomach and duodenal ulcers, kidney disease, and oncology.

The number of diseases that prevent people from getting better is much greater than you imagine. Find a good diagnostic and check your body.

Parasites

Maybe someone is eating you? Check yourself for parasites. But not by donating stool, but by computer diagnostics. Over ten years of looking at printouts of computer diagnostics, I saw one person without parasites - he underwent chemotherapy for cytomegalovirus.

All other other people had different parasites in their bodies. If there are many and different ones, you will never get better! Many people cannot get pregnant because of them.

Recommendation:

Antihelminthic infestation is not treated with pharmaceutical drugs , which will destroy only adult individuals in the gastrointestinal tract, and their larvae and eggs living in the lungs, under the skin or muscles will remain alive and healthy.

Find any network marketing company and go through their program. No matter how you feel about MLM, their products are far superior in quality and efficiency to pharmacy products. Convinced myself! And it has no side effects.

Thyroid. Hyperfunction.

In an earlier article about the treatment of the thyroid gland in women, it is said about the main energy motor, that the thyroid gland is responsible for providing the body with energy.

If you have a high metabolism, you release a lot of energy, but it is released in vain. There is constantly not enough energy even to heat the body, you often freeze. You are always full of energy at the beginning of any activity, but you simply do not have the strength to complete the task.

Consult an endocrinologist on how you can normalize metabolism in the body.

On my own behalf, I will say that it is cortisol that affects the functioning of the thyroid gland - the synthesis of hormones.

If the concentration of cortisol is reduced, hypofunction (decreased activity) of the thyroid gland may occur; if the concentration of cortisol is high, you are guaranteed hyperfunction (increased activity) of this gland and increased metabolism, which means thinness.

It is necessary to achieve a certain balance in the concentration of adrenal hormone. And this means avoiding any stress so that its level is neither high nor low.

Stress. Adrenal glands. Excess cortisol

Hidden in our adrenal glands is the real reason why we don’t gain weight or, on the contrary, get fat. The information may be a little hard to digest for some, but it is key to understanding why your body isn't gaining weight despite your efforts.

Cortisol is called the stress hormone and its levels increase when anxiety increases. But stress is not only associated with emotions...

For example, you decided to work out your muscles in a fitness club or got your feet wet, skipped a meal to which your body is accustomed or went on a diet - this is also stress for the body.

The hormone regulates two opposing functions - accumulation and breakdown of fat . The main thing depends on this hormone:

• Will fat be intensively broken down during training?
• or it will accumulate

And now - attention!

If you do not have a fat layer, then this hormone - cortisone - will cause the breakdown of protein in your muscles , which are already almost there! Because intense workouts require energy . It is taken during the breakdown of fat. If there is no fat, muscle proteins burn down to amino acids and glucose.

Girls to whom the coach tells them need to know this: pump up more and you will have beautiful muscles, and therefore a figure.

With intense exercise, you will not only lose that small layer of subcutaneous fat that you have worked so hard to accumulate, but also what normal people call muscle - they will be used to provide you with the energy needed during intense physical activity.

When does cortisone increase fat storage function? When insulin rises in the blood, and this happens after eating. Insulin blocks the breakdown of fat by cortisone. Hence the conclusion - eat healthy food more often.

I’ll tell you in more detail about how to properly train your body for thin girls to increase muscle mass below.

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How to gain weight with exercise

An integrated approach to the fight against thinness involves a combination of a properly formulated diet and physical activity. Exercises from powerlifting are taken as a basis. The program is developed individually with the inclusion of the following elements:

• bench press;
• barbell squats;
• deadlift;
• rocking the press;
• French press;
• pull of the upper block to the chest;
• leg bending from a lying position in a machine;
• lifting the barbell to the chin;
• leg press in the gym.

These are basic exercises. In order to get better, girls should perform them 8-10 times with 2-4 approaches. Regularity of classes – 2-3 times a week.

Developing a sports program on your own is difficult. It is easier to gain weight effectively with the assistance of an experienced trainer who will draw up a clear training plan.

Nutrition for weight gain

Correction of the diet must begin with normalizing the ratio of proteins, fats and carbohydrates contained in the daily menu.

The main part of protein food should be of animal origin:

• meat;
• fish;
• eggs;
• cottage cheese;
• cheese.

The best fats to consume are:

• seafood;
• nuts;
• sunflower seeds

Carbohydrates should be chosen mainly complex:

• durum wheat pasta;
• rice;
• buckwheat and other cereals.

It is imperative to create a calorie surplus. To do this, you need to calculate using the formula below how many calories are required to ensure the body's vital functions and maintain weight.

Next, the resulting value needs to be increased by 20 - 40%.

Calculation example: girl’s parameters: weight - 50 kg, height - 170 cm, age - 25 years, activity - training 3 times a week.

1. (50 x 10 = 500) + (170 x 6.25 = 1062.5) - 125 - 161 = 1276.5.
2. 1276.5 x 1.38 = 1761 - this is how many calories a girl needs to maintain her weight.
3. 1761 + 528 (30%) = 2289 - this is how many calories you need to consume to create a surplus.

To speed up the process of weight gain, it is recommended to include the following products in the menu:

• Fruits and vegetables . Eating them helps improve appetite and replenish the body's need for vitamins and minerals.
• Oil. It is recommended to use mainly vegetable oils: flaxseed, olive, sunflower. They do not contain cholesterol and are high in calories.
• Milk. Contains an optimal ratio of proteins, fats and carbohydrates. Milk contains a large number of enzymes, vitamins and other substances that promote weight gain.

In a situation where underweight is associated with poor appetite, you can use techniques to stimulate it. The most effective of them are:

1. Fractional meals. If you eat small meals frequently (6-7 times a day), your body will absorb nutrients faster and more thoroughly, making room for a new portion.
2. Drinking regime. You can improve digestion and appetite by drinking plenty of water regularly: every 2-3 hours between meals you should drink 200 ml of water.
3. Increasing the amount of spices. The pleasant smell and rich taste of foods will promote increased salivation and the secretion of more gastric juice, which will stimulate appetite.

Preparations for gaining muscle mass

Natural protein with chocolate flavor
Gainers and protein supplements will help a girl get better. When choosing a product, you need to pay attention to the composition. It should contain: creatine, proteins and other nutrients. There is no sugar in a quality gainer.

Optimum Nutrition

The multicomponent supplement contains complex carbohydrates, proteins, riboflavin, phosphorus, iron, zinc, thiamine and vitamin groups. The product regulates metabolic processes, the functioning of the gastrointestinal tract, and helps build muscle mass. Cost 4000 rubles.

VP Laboratory Mass Builder

The composition is unique, patented by the manufacturer. It contains proprietary complex carbohydrates that provide rapid muscle gain. The following auxiliary components are used: vegetable fats, protein. The composition does not contain additional micro and macroelements. The cost of packaging is 1300 rubles.

BSN True-Mass 1200

The manufacturer has developed a product enriched with protein, complex carbohydrates, cholesterol and a group of vitamins. The composition includes: iron, calcium, sodium, sucrose. The dietary supplement promotes rapid muscle mass gain. The cost of packaging is 3400 rubles.

A small note. Drugs for gaining muscle mass can be used if there are no contraindications and you are engaged in anaerobic or strength training (without the participation of oxygen), which contribute to the gain of muscle mass.

Part 3: Changes in lifestyle and exercise

1. Quit smoking. Even apart from the other health problems that smoking causes, it is bad for weight gain because it suppresses your appetite.

• If you can't quit smoking completely, or you can't do it abruptly, try not to smoke for at least a few hours before breakfast, lunch and dinner.

1. Be patient. Just like losing weight, healthy ways to gain weight take a lot of time. You can safely gain 1 to 2 pounds (450 to 900 grams) of weight per week, and the tips in this article will help you achieve this, but trying to get faster results may lead to health problems.

• Consider gaining weight a long-term commitment. Once you are close to your ideal weight, you will have to continue to work hard to maintain it.

1. Keep a food diary. More precisely, you will need to keep a “weight gain diary”. Write down daily how many calories you consumed and how many you burned. At the end of each week, review your journal entries to determine which technique worked best for you.

• You'll also need to record your weight daily or once a week - how often you record it depends on how quickly you want to gain it. This will help you get a more complete picture of what is happening. To ensure accurate measurements, weigh yourself at the same time every day.

1. Do strength training. Physical exercise is generally beneficial because it improves appetite. Strength training is especially good because it allows you to gain weight through muscle growth.

• It is worth noting that the proposed method is not “fast”, unless you are accustomed to exercise before you start gaining weight. If exercise is new to you, you will need to get used to heavier workouts first, so results may take a little longer to show. If you have already been involved in sports, switch your attention to strength training, and you will see results much faster.
• Work all major muscle groups: pectoral, back and abdominal muscles, biceps, triceps, quadriceps and hamstrings. If possible, increase the number of exercises by two or three per muscle group as your body becomes accustomed to the activity.
• It is very important to eat more protein if you plan to gain muscle mass through exercise.
• A good strength workout should include squats, deadlifts, overhead presses, bench presses, barbell rows, dips, pull-ups, crunches, bicep curls, leg presses, and leg curls.

1. Try to get good rest. You should get at least 8 hours of sleep at night, especially if you plan to eat more protein and exercise more.

• Muscle tissue in the body grows during sleep. Getting a full night's sleep will provide your body with enough rest to grow muscle mass.

Sources:

• https://www.womenshealthmag.com/uk/food/weight-loss/a708347/gaining-weight/
• https://www.wikihow.com/Gain-Weight-Fast-(for-Women)
• https://youngwomenshealth.org/parents/promoting-healthy-weight-gain-parent/
• https://www.shape.com/weight-loss/5-ways-gain-weight-healthy-way

Pills

Thin girls often experience a lack of appetite and food intolerance. For better absorption of nutrients and restoration of the digestive system, the doctor prescribes medications.

Pharmacological drugs are recommended primarily for those who are at risk of being diagnosed with anorexia. The active components of the tablets reduce metabolic processes, giving nutrients a chance to enrich the blood, tissues and cells of the body.

Among the effective means for weight gain:

• Nutrizon;
• Riboxin;
• Peritol;
• Methyluracil.

Tablets should not be taken based on your own opinion. Any drug if used incorrectly can cause harm to health.

Know your food intake

They have accustomed the body to small but frequent snacks. Slender girls watch their portions. Most often, they have a hearty breakfast and eat much less for dinner.

How to achieve a flat stomach? Three useful yoga exercises

Folk remedies

You can quickly gain weight using folk remedies. The easiest way involves eating pollen. An infusion from it is prepared simply. First, make a decoction of chamomile (for 200 ml of boiling water, 2 tablespoons of dry preparation). After cooling, add pollen (1 tsp) and liquid honey (1-2 tsp) to the warm liquid. For a week, drink the infusion twice a day, 200 ml.

Pollen helps restore the body and has a beneficial effect on the functioning of the adrenal glands and ovaries. This is important, because thinness develops against the background of poor functioning of these organs.

Another recipe calls for the use of brewer's yeast. They are available in the form of powder, tablets or capsules. The use is described in the instructions. Common scheme: taken with meals, regularity – 1-2 r. per day, course duration – 1-2 months.

Sports nutrition

Often girls do not have enough time to prepare complete, balanced meals. The way out of this situation is to use sports nutrition.

The following supplements are effective for weight gain:

1. Gainer. It is a protein-carbohydrate mixture that helps quickly fill the calorie deficit in the body. To prepare a cocktail, place 2 scoops of powder (80-100 g) in a shaker, add 250 ml of water or juice and shake well.
2. BCAA amino acids. Available in the form of capsules, tablets, solutions. Indicated for girls who are unable to obtain the required amount of varied protein from food.
3. Creatine. It increases the energy potential of cells, which makes its use justified in situations where there is practically no energy left for training after a hard day at work. The supplement should be taken 30-40 minutes before class in the dosages indicated on the package.
4. Protein. The easiest way to get your daily protein intake. However, protein shakes should not be used as a substitute for a full meal.

Girls should keep in mind that using sports nutrition without diet and hard training is useless.

How not to lose weight with stomach disease and gastritis

The disease gastritis has a number of symptomatic manifestations. One of them is sudden weight loss. To gain muscle mass, it is recommended to adhere to the following rules:

1. Consume more of the foods included in the diet for this pathology.
2. Organize regular meals (5-7 meals per day).
3. When creating a menu, take into account the compatibility of dishes (serve meat products with vegetables, fruits separately from milk derivatives).
4. Lead an active lifestyle, spend more time in the fresh air.
5. Do not forget about the drinking regime (at least 2.5-3 liters of clean water per day).
6. On the advice of a nutritionist or gastroenterologist, take dietary supplements (modern products help stimulate appetite and have a beneficial effect on the digestive system due to the content of special enzymes).

It sounds contradictory, but to gain weight you need to move more. For this purpose, various sets of exercises are used to build muscle mass, gymnastics, and other physical activities. When developing a menu, it is important to take into account energy costs so that the food fully compensates for them. Then it will be possible to eliminate thinness even with gastritis.

Can I exercise if I'm trying to gain weight?

It all depends on the reasons why you want or are trying to gain weight and the answer may vary. Dr. Leonard suggests talking to your doctor about how to exercise safely to reap the physical and mental health benefits without losing weight.

Your doctor may refer you to a dietitian to create a personalized diet, but you should also talk to your doctor about exercise because exercise burns calories, which may prevent weight gain. However, there are many important benefits of exercise that your body needs, so they should not be completely excluded."

It's safe to say that if you're trying to gain weight safely, now is not the time for HIIT or intense cardio.