Of course, you won’t be able to turn into Hafthor Bjornson in 4–5 months, but it’s quite possible to please yourself and surprise others with a pumped-up body. Gaining mass is very easy, an order of magnitude easier than losing fat and forming a model relief. We will now explain how to do this.

Food

Muscles grow if you take in more calories than you burn. That means you need to eat more. No other way.

This problem is especially relevant for people prone to thinness, scientifically called ectomorphs. They seem to be eating normally and, having read about the principles of mass gain, increase caloric content. For example, they additionally eat a chocolate bar or add two eggs to the breakfast menu. But there is still no growth. Why? Because the actual caloric increase needed is far greater than they represent.

A good rate of mass gain is considered to be an increase of about 700 grams per week.

Sometimes for growth it is enough to increase the caloric content of the daily diet by 15%, but more often it is required to receive 30, 50 or even 100% more energy per day. How to make yourself eat twice as much? Actually, you don't need to do this. Doubling calories does not mean doubling the amount of food you eat.

Food is different, and you need to choose high-calorie, giving it 70% of the place in your daily diet.

High calorie protein foods

• Lean meats, especially poultry.
• Fish and seafood. An important source of healthy fats.
• Fat-free dairy products like cottage cheese and cheese.
• Eggs. You can eat 6-8 eggs per day along with the yolks.
• Legumes. Lentils, chickpeas, peas, and beans are good sources of plant-based protein, and the first two have decent amounts of essential BCAAs, which is good too. Do not get carried away with soy, because it negatively affects the male hormonal background.
• Nuts.

High calorie carbohydrate foods

• Buckwheat, barley, oatmeal, rice, corn, wheat, millet porridge.
• Durum wheat pasta.
• Black bread.
• Vegetables as a side dish for protein foods. Potatoes, carrots and beets contain a lot of starch, and therefore you should not lean on them.
• Fruit. Grapes, pears, bananas and persimmons contain a lot of sugar, and therefore it is better to limit their consumption.

Proportions of proteins, carbohydrates and fats in the diet

• Proteins - 30–35%.
• Carbohydrates - 50–60%.
• Fats - 10–20%.

• Count calories and weigh yourself every 3-5 days.
• With a weekly increase in weight of less than 700 grams, increase the calorie content of the diet. If growth is faster, then it is better to reduce calories, otherwise the excess will go to fat.
• Try to eat more often. Divide the daily ration into 5-6 meals.

Sports nutrition

Ordinary high-calorie food is not a panacea. Eating that much every day is still difficult, and often impossible due to work, lack of time to cook, and so on. These problems are successfully solved by sports nutrition.

Sportpit is actually a pure concentrated beneficial substance. The maximum required in the minimum volume. The vast majority of athletes, whether weightlifters, bodybuilders or CrossFitters, take sports nutrition, and beginners and amateurs alike should do the same.

Whey Protein

Protein sports nutrition helps to meet the daily protein intake, which averages 2 grams per kilogram of body. It is recommended to get 50% of the protein from regular food, and the remaining half from sports nutrition. The most effective is whey protein. Take it 3-5 times a day: in the morning, immediately after sleep, and between meals.

Popular brands:

Gainer

In the absence of mass growth, that is, with a lack of caloric content of the diet, a gainer helps - a super-calorie mixture of carbohydrates and proteins. Take it immediately after training, and in the absence of the opportunity to have a normal breakfast - in the morning.

Popular brands:

Pre-workout complex

Pre-workout supplements are supplements that help you work out more efficiently. They include products to improve blood circulation and muscle nutrition, substances that promote the growth of muscle strength and volume, vitamins and trace elements.

Popular brands:

Creatine

Creatine is one of the most studied sports supplements with proven effectiveness in promoting muscle growth and strength performance. Take it on rest days, that is, when you are not training, 3-4 grams.

Popular brands:

Vitamin and mineral complex

The lack of vitamins and minerals is harmful in itself, and specifically when gaining mass, it additionally negatively affects muscle growth.

Popular brands:

Workout

Living organisms, and the human body in particular, are the result of millions of years of evolution. Do you know what makes us different from all our ancestors? In their life there was little food and an excess of physical activity, but now the opposite is true.

That's just the body is still working in the old mode. It is very economical and does not build muscle if there is enough existing muscle, but it happily accumulates fat, because frequent and prolonged fasting is the most common thing for it. More precisely, it was common, but several decades of a well-fed life had no effect on the biochemistry of the human body.

It turns out that even a person who has overcome a calorie deficit in the absence of physical activity will gain weight, but not in the form of muscles, but in the form of fat on the stomach, sides, and so on.

Any physical activity in the absence of a calorie deficit will give some kind of muscle gain, but we need not “some”, but the maximum. To do this, it is important to choose the right training strategy.

Basic principles of training for mass gain

• Perform only basic exercises that involve large muscles and several muscle groups at the same time.
• Do exercises with heavy weights and low reps per set.
• Rest between sets for 2-3 minutes.
• Warm up thoroughly.
• Carefully study the technique of correct exercise.

Pay attention to two latest advice. They are extremely important and will help to avoid health problems. It is better to spend a few minutes on them than six months to recover from an injury.

The best exercises for gaining mass

1. Total mass: deadlift and classic squats

Among the regulars of the gym and professionals, the opinion is popular that for a beginner to increase mass and strength, it is enough to perform only three exercises: squats, deadlifts and bench presses. It's worth listening to them.

2. Chest: dumbbell bench press

The classic barbell bench press from the chest to a greater extent involves the front bundles of the deltas, thereby taking the load from pectoral muscles. Therefore, for more effective development chest is recommended to press dumbbells.

3. Back: pull the upper block to the chest with a wide grip

There is a misconception that the best exercise to widen the back is a wide pull behind the head, but in practice it was the pull to the chest and pull-ups with a wide grip that turned out to be the most effective. Next comes the pull and pull-ups with a reverse grip.

4. Quads: Front Squats

Shifting the weight forward removes the load from the hamstrings and buttocks, transferring it to the quadriceps.

5. Hamstrings and Glutes: Romanian Deadlift

The Romanian deadlift differs from the classic deadlift in that it is performed on straight legs from the middle of the knees. Roughly speaking, this is the final phase of the deadlift with the exception of the exit from the squat, when only the extension of the body remains due to the work of the hamstrings and buttocks.

6. Triceps: Close Grip Press or Dips

Triceps are relatively small muscles, and therefore isolation is not needed here, unlike the same chest and dumbbell press. The more complex the exercise, the better.

7. Biceps: standing straight bar curl

You read about the basic exercises, but you will still swing the bitsuha, right? In that case, do it right. The EZ bar is more comfortable, but works the biceps unevenly. Only a straight neck loads both bundles of the biceps biceps equally well. Most likely, you will have to reduce the current working weight by 5-10%.

8. Shoulders: standing or sitting dumbbell press

The width and roundness of the shoulders are given by the middle bunch of deltas. When you press with a barbell standing or sitting from the chest or even from behind the head, the emphasis inevitably shifts to the front bundles. Dumbbells allow you to bench press along the axis of the body, including medium beams as much as possible.

Sometimes workouts seem monotonous, and some exercises cause discomfort. In these cases, remember the words of Paul Dillet:

Among the dozens of exercises, there are those in which it's fun to overcome a lot of weight. You grow from them.

Simply put, try new things, find your exercises and listen to your body.

How to gain weight correctly

Weight plays a huge role in the lives of athletes. In order to be convinced of this, it is enough to watch weightlifting competitions, where even an extra gram of your own weight can cause defeat.

But weight is important not only for professional athletes, but also for people who just play sports at an amateur level. After all, even in order for a thin person to start exercising, he needs to accumulate initial weight. And reset overweight sometimes much easier than typing.

2 most WORKING workout programs

There are many ways to gain weight

Let's consider a few of them.

1. The easiest, but probably the longest way. Many people advise thin people not to worry about weight at all, but just to actively train. And the necessary kilograms will grow by themselves already in the form of a clean muscle mass. Consider the pros and cons of this method. The pluses, of course, include the fact that the person himself does not actually need to do anything for this. Just walk right in gym and eat a lot, hoping that weight will also increase in speed. But the effectiveness of such classes will be quite low. Many people actively exercise and eat, but do not gain weight. The thing is that sometimes all the foods eaten go only to restore the calories expended during the workout, and there are simply no elements left to build muscle. In addition, even if weight growth does occur, the pace will be too slow, a maximum of a kilogram of useful weight per month.
2. The second method is more complicated, but its efficiency is high. To do this, you need not only to play sports, but also to eat additional supplements. Protein blends are best, which include just an insane amount of protein. You can drink them before, during, or immediately after training. Oh, and don't forget to eat well. As a result, food will restore lost energy, and protein supplements will go exactly to build muscle mass. Today on the market there are a huge number of protein shakes from completely different manufacturers. They vary both in quality and price. But in principle, you can not particularly care about their choice, and buy protein from domestic developers. In terms of quality, it is practically not inferior to foreign analogues. But the price is much cheaper than them. Now about the cons of this method. Whatever it was, but the protein is worth the money. BUT good protein- money is not small. In addition, even though such cocktails are just mixtures in which there is a huge protein content, with prolonged use they have a bad effect on human health. Therefore, manufacturers advise not to take them for more than one month. And this means that the course of weight gain will have to be interrupted.
3. The third way is to stick to a strict, pre-set diet. The number of different diets is simply huge. You can find at least two dozen of them on the Internet. The most important thing with this method is to strictly adhere to those components that are indicated in the diet recipe, and if it is impossible, try to replace them with similar ones. The advantages are that additional funds you don’t have to invest, because you have to eat anyway. Moreover, with due desire, you can find not very expensive products that are included in the diet recipe. The disadvantages of this method are also quite obvious. Sometimes it is difficult to find certain products and you have to replace them with analogues. In addition, the monotony of the products used quickly gets boring and sooner or later most people break down.
4. Well, the last way is to combine all of the above at once. Actively exercise, eat well, drink protein and diet. This is quite difficult, but gives the most effective result.

But before you start adhering to any of these methods, for starters:

Train yourself to follow a few not-so-complicated rules

• - Accustom yourself to the idea that at least an hour or two before training you should eat a very heavy meal. At the same time, your diet must include a product containing a large amount of protein - eggs, meat (best stewed or boiled), cottage cheese, etc.
• – The same rule applies to food after training. After an hour or two, you should eat a hearty meal, including food containing protein.
• Don't limit yourself to three main meals a day. It is better to eat a little, but often. It is optimal to eat plentifully three times, and between them to do two more non-main meals, such snacks. During them you can eat yogurt, fruits, vegetables.
• - A person is more than 80% liquid. In training, we sweat, and, accordingly, we lose fluid. Conclusion - in order not to sweat during training, you need to constantly drink. You can use ordinary water, or you can special protein shakes that are consumed during training. Thus, you compensate for the fluid reserves that you lose.
• - Strict regime. And this applies not only to nutrition, but also to the frequency of training. The better your body understands what system you live by, the better.
• - Give preference to dairy products. Cottage cheese and milk are best. But the rest will not hurt either - kefir, yogurt, sour cream is a little worse. Make it a rule to drink at least a glass of milk every day.
• - Try to avoid spicy, starchy and sweet foods. Spicy burns calories, but flour and sweet, although it allows you to get fat, but not at the expense of muscles, but at the expense of fat, which you still have to get rid of later.
• - After eating, in no case should you immediately train. Elements that have entered the body with food need time to be absorbed. The same can be said for most protein shakes. Manufacturers themselves advise drinking a cocktail at least 45 minutes before the start of the workouts themselves.

19 foods for fast weight gain and muscle mass

Now let's take a closer look at diets.

As mentioned above, there are just a huge number of them. It is pointless to list all the recipes, so we will focus on only two of them.

Basically, diets are seven days. That is, every new day of the week you have new recipe products used. But there are also other modifications, up to a two-day diet, in which the two-day diet is constantly repeated.

diets

In order not to take up your time, we will give an example of only one diet, which is now quite popular in the West.

"3 components" - a seven-day diet, which involves five meals a day. The name was given due to the fact that it involves the daily use of proteins, vegetable fats and carbohydrates.

• 1 day. Breakfast - scrambled eggs with grated cheese, tea or coffee without sugar. The second breakfast is bread with yogurt. Lunch - borscht, crab salad with egg and mayonnaise, orange, a slice of bread, tea without sugar. Snack - a sandwich (bread, sour cream, ham), yogurt. Dinner - beef cutlet, strawberries, tea without sugar.
• 2 day. Breakfast - corn flakes with milk, almonds, coffee without sugar. The second breakfast is an apple with yogurt. Lunch - fried chicken fillet, tomato, cheese, walnuts, tea without sugar. Snack - canned green peas, cheese, peach. Dinner - fried chicken fillet, vegetable salad, strawberries, olives, tea without sugar.
• 3 day. Breakfast - fruit salad with yogurt, raisins, coffee without sugar. The second breakfast is an orange with walnuts. Lunch - fried chicken fillet, tomato, cheese, apple, walnuts and tea without sugar. Snack - cottage cheese, pieces of canned pineapple. Dinner - fried fish fillet, canned green peas, raisins, walnuts, tea without sugar.
• Day 4. Breakfast - bacon, yogurt, raspberries, almonds, coffee without sugar. Second breakfast - pear, bread. Lunch - mushroom salad, fried chicken fillet, tangerines, tea without sugar. Snack - cheese, apple. Dinner - stewed pork, with stewed cabbage, yogurt, tea without sugar.
• Day 5. Breakfast - a sandwich with cheese and ham, raisins, coffee without sugar. The second breakfast is an orange with yogurt. Lunch - boiled chicken fillet, tomato, bran bread, walnuts, tea without sugar. Snack - ham, avocado, raisins. Dinner - beef cutlet, broccoli, cherries, walnuts, tea without sugar.
• Day 6. Breakfast - ham, watermelon, walnuts, coffee without sugar. The second breakfast is cucumber. Lunch - cabbage soup, sandwich with ham and cheese, tangerines, tea without sugar. Snack - cottage cheese, almonds, pieces of canned pineapple. Dinner - fried chicken fillet, boiled zucchini, strawberries, olives, tea without sugar.
• Day 7. Breakfast - omelet with bacon, bread, grapefruit, coffee without sugar. The second breakfast is cottage cheese with peach. Dinner - vegetable soup, bell pepper, plums, tea without sugar. Snack - egg, apple, walnuts, coffee without sugar. Dinner - fried salmon, canned green peas, fruit juice.

We do not list the approximate amount of products in grams, because this largely depends on your physique, height and current weight. So there are no universal portions for anyone. In addition, this diet is best suited in the summer.

How to lose weight and get rid of your belly

The nutritious diet gives us a two-day ration with five meals a day.

• 1 day. Breakfast - bread and milk with honey. Second breakfast - bran bread with butter, tomato, coffee without sugar. Lunch - soup, boiled fish, jacket potatoes, carrots, tea without sugar. Snack - raisins, tomato juice. Dinner - cutlet, boiled rice, walnuts, tea without sugar.
• 2 day. Breakfast - rye bread, honey. Second breakfast - corn flakes with milk, prunes, coffee without sugar. Lunch - borscht, steak, oatmeal, orange, tea without sugar. Snack - walnuts, almonds, peanuts. Dinner - fried chicken, canned green peas, radishes, figs, honey, tea without sugar.

But do not forget that many dietitians recommend not sticking to the same diet for more than a month. Because no matter how saturated with elements for weight gain, it will lack something.

In addition, for the application of the diet, it is best to first consult with a dietitian. It will not only help you create an individual diet just for you, but also protect you from those options that can harm your health.

There are also special diets, such as dairy or nut. They are based solely on the daily use of a particular product. They are more harmful than conventional diets, but at the same time, they are much more effective.

And last but not least, weight gain.

If you do not want to adhere to any strict diet, or you know in advance that sooner or later you will simply break loose, then just try to eat foods high in protein and carbohydrates. These are dairy products, eggs, nuts already mentioned above. By the way, nuts contain almost more vegetable protein than meat. This advice is useful for those who are behind a vegetarian diet.

Now let's talk about the regularity of exercising. The best option is twice a week with heavy loads and equal breaks. For example, you can go to the gym on Monday and Friday. By exercising twice a week, you can load your muscles to the maximum. In addition, you give them a few days of rest, which means time for growth.

If you are inclined in favor of more frequent classes, then keep in mind that the shorter the break, the less the load. Otherwise, you simply cannot avoid unpleasant consequences in the form of injuries. By the way, the daily version of training is the least suitable for muscle growth. It is only suitable for people who have already formed muscle mass, and it simply needs to be constantly kept in good shape.

On days when you don’t go to the gym, you can’t completely relax - do the usual morning exercises- squats, push-ups, bends. This allows the muscles not to stagnate, and also accelerates lactic acid better so that the muscles do not hurt after heavy loads.

How to gain weight without gaining fat?

The problem of insufficient weight is relevant, as are the issues of losing weight, and most importantly, not only men, but also females strive to gain weight. As absurd as this idea may seem, it affects a huge part of the population, and as nutritionists say, losing weight is sometimes easier than gaining a couple of pounds. Everyone has heard about the mass of diets, nutrition options that help you lose weight quickly and effectively, but not everyone understands how to gain weight so that it looks beautiful and harmonious. There are many nutrition plans, rules that will help you gain the cherished kilograms.

Causes of thinness or why people cannot get better

Often we meet thin people who do not know the word "diet", eat large portions, abuse sweets, and look like no one is feeding them. There can be many reasons that prevent you from gaining the desired weight, but in order to determine, simple guesses or Internet monitoring are not enough. If you have been struggling with the problem of insufficient weight for a long time, you should contact specialists who will help you choose the right treatment plan, the necessary medications to gain weight.

To begin therapy and achieve stunning results, you need to eradicate the patient's main problem, cure the ailment that prevents you on the path to health, good mood, and a beautiful figure. Often, weight problems affect adolescents whose body is in puberty. Below is a large number of all kinds of tips, rules, proper nutrition diets that are necessary for healthy lifestyle life and get the figure of your dreams.

Effective ways to gain weight at home

The entire Internet is filled with tips on how to quickly lose weight, pump up, dry out, but few people write about how to increase weight, and for some this issue is much more relevant than the problem of excess weight. Not everyone wants to go to the doctor, some are just afraid, others do not want to. Therefore, weight gain at home - the best choice. There are some interesting safe tips that do not require a doctor's permission:

• Proper nutrition, moderate consumption of proteins, fats and carbohydrates.
• Positive attitude, attitudes.
• Useful vitamin preparations, such as fish oil.
• Sports supplements (protein).

In order for a person’s weight to be normal, you need to know the basics of proper nutrition. To gain weight, it is not at all necessary to overeat on buns, sweets and pasta. Proper nutrition is a way of life that will help regulate metabolism. Eating right, you will always be in a great mood, your skin, nails and hair will shine, and the problem of excess and insufficient weight will no longer bother you.

• The main meal is breakfast, it should be dense, saturated. This is the time when we can afford even simple carbohydrates: sweet buns, cakes, sweets. If you want to gain weight, then perfect breakfast for you will be: oatmeal in milk with a spoonful of honey, banana, tea, coffee with cookies, waffles or delicious chocolate. A couple of hours after breakfast, have a light snack: yogurt, whole grain flour sandwich, fruit.

• For lunch, a light soup with croutons, an omelet with vegetables, or cereals: buckwheat, rice or barley are ideal. It is worth remembering that in order to gain weight, it is imperative to consume a sufficient amount of complex carbohydrates, and sometimes you need to add baked potatoes to the diet. Don't forget to snack after dinner. So that the body does not get used to it, give it a light shake, then it will begin to put it off “in reserve”. It can be fasting days on kefir, apples or buckwheat, and the next day return to your diet.

• Dinner is a modest meal. Even if you want to gain weight, you don’t need to overeat foods that are forbidden for proper nutrition: sweets, chips, crackers, sweet sparkling water. The body prepares for rest in the evening, so you should not strain it. For the right dinner fit: grilled vegetables, salads, chicken meat - boiled or baked, turkey fillet, fish. Cottage cheese is an ideal evening dessert, those who want to get better can add a spoonful of honey or jam to it.

Products for weight gain

To gain weight, you need to read the list of must-have products. Unfortunately for all sweet tooth and junk food lovers, such products are not included in the top of proper nutrition, and are also not suitable for weight gain, they can adversely affect your health, add a couple of unwanted kilograms to you, which will consist of fat alone. To get enough vitamins, benefits and the right kilograms from food, you need to consume in moderation:

• Eggs. They contain many useful vitamins, minerals necessary for the body: vitamin A, folic acid. Most importantly, egg protein is best absorbed in the body.
• Kashi. They will provide the body with the necessary energy, vitamins and a considerable amount of calories. Porridges cooked with milk have twice the energy value.
• Meat. Chicken, turkey, beef - best friends for those who are wondering how to gain weight.
• Pasta. It should be pasta made from durum wheat, they will provide the body with the necessary vitamins, and most importantly, they will let it get full, help it gain weight, and in addition with minced meat, it will make your dish not only satisfying, but also tasty.

Approximate diet

Diet is an important element for those who want to get better, gain muscle mass. A large amount of proteins, vitamins, minerals, as well as energy - this is what the body needs to build kilograms. Therefore, a properly drawn up nutrition plan for a week will help thin people get rid of the problems of missing weight. Here are some tips for your proper menu, diet, which will help you gain weight:

1. Oatmeal, a cup of coffee, cocoa, tea with a small chocolate or cookie, any fruit.
2. Omelet from two yolks and three proteins, toast, tea, coffee with milk, waffle, banana.
3. Vegetable casserole with some potatoes, a glass of milk, biscuits, fruit.

1. Cottage cheese with fruit or jam.
2. Rusk or bagel with tea.
3. Nuts, dried fruits.
4. Sandwich with cheese, ham, green tea.

1. Soup, chicken porridge, salad, juice.
2. Soup, porridge with fish, green tea with honey, fruits.
3. Potato baked with meat, eggs, juice.

1. Fruits, coffee with dark chocolate.
2. Bananas with cottage cheese.

1. Buckwheat, rice, fish, fresh vegetables, oranges.
2. Cottage cheese, jam, tea.
3. Salad, boiled eggs, juice.

How to quickly gain weight for a man

The question of how to gain weight for a guy in a short time is of interest to gym enthusiasts, asthenics and those who just want to get a beautiful figure. It is usually difficult for tall guys to get fat, and even with the densest diet, they sometimes only lose kilograms. If, after a comprehensive examination, the man did not reveal any violations and deviations, then a few tips should be taken into account:

• To drink a lot of water.
• Increase the calorie content of foods.
• Increase the frequency of meals. Three main meals and at least two snacks.
• The use of protein, gainers.
• Physical, power loads.
• Healthy sleep, at least eight hours.

Brewer's yeast for mass gain

Brewer's yeast is one of the effective means quickly gain the mass you need, as they speed up metabolism, help stabilize body weight. Do not confuse beer and brewer's yeast, beer can adversely affect your figure.

There are few calories in brewer's yeast, there are practically no fats and carbohydrates, and the presence of essential minerals, vitamins and proteins favorably affects the state of the body, proteins are absorbed, and fats are quickly burned. Buying such a product is not difficult. They are sold in powder, tablets or flakes. In order not to eat them just like that, you should sprinkle them on oatmeal, add them to protein shakes and gainers.

Protein

Protein is a mandatory supplement for an athlete, which, together with physical activity, proper nutrition, provides positive effect for mass gain. However, you should also combine protein intake with proper training to gain mass. Protein is a must construction material for our muscles, it is the basis of proper sports nutrition.

There are a huge number of recipes for pancakes, muffins based on protein, which makes them healthy, saturated with proteins. Protein is best drunk in shakes, it's easy to digest, convenient to use, and the variety of flavors makes it even more enjoyable. There are several types of protein, in order to decide which one will be better for you, you should consult nutritionists, trainers:

• Whey Protein.
• Casein.
• Soy protein.
• egg protein.
• protein isolates.
• Hydrolysates.

How to get better during pregnancy

It is believed that during pregnancy a girl should gain about 10-18 kg. If weight is gained slowly, then this can adversely affect the development of your fetus, its size and weight. If a woman does not gain the necessary kilograms, the child may be born with a missing weight. Therefore, if you are pregnant, you should adhere to the principles of proper nutrition:

• Get the right amount of vitamins and minerals. Necessarily with the appointment of a doctor, no initiative, because it can be dangerous for the fetus.
• Proper, healthy nutrition.
• Fresh air. Walks in the park or simple gatherings near the house will favorably affect your health and the condition of the fetus.
• The use of infant formula.

After childbirth

After childbirth, some mothers complain of weight loss and inability to gain it. Breastfeeding contributes to weight loss, so you need to carefully consider your health, stick to proper nutrition, not be nervous, and most importantly - relax. Problems with being underweight can cause a lack of menstruation. If you adhere to all the rules, then the problem should be sought in the improper functioning of the body. To understand what the problem lies, you should undergo an examination:

• Stomach check. To exclude gastritis, prolapse of the stomach.
• Intestines.
• Endocrine system.

How to gain weight very quickly in a short time

If you want to quickly get back in shape, pump up, gain a couple of kilograms, then you need to understand that everything should be in harmony. Rapid weight loss, and a sharp weight gain is not a natural phenomenon for the body, so you should not chase quick results, but slowly and confidently go towards your goal. There are many ways to gain weight, and most importantly, normalize your metabolism, make the body work like clockwork. To do this, it is not at all necessary to rush, there are mythical supplements that will help in achieving the goal.

It must be remembered that it is almost impossible to gain muscle mass quickly, and you absolutely do not need layers of fat. There are also folk methods that you borrow from your grandmothers. The main thing is to try to eat right, in moderation, use the right ratio of fats-proteins-carbohydrates and then you will reach your goal in the shortest possible time, and most importantly, preserve the health and beauty of the whole body.

Weight loss workouts

The body of ectomorphs does not tolerate power loads quite well, which is why it is sometimes necessary to reduce their intensity. For example, you can reduce the number of training days per week in order to give the body extra time to recover or do fewer working sets for a particular exercise. Of course, this approach is only suitable for beginners who are only accumulating with hard workouts in the gym. How to gain muscle mass for a lean person? Do more basic exercises, which usually include the following: squats, bench presses, deadlifts, bicep curls, pull-ups and push-ups (from the floor and on the uneven bars). As for the frequency of training, then 3 times a trip to the gym will be the best choice for everyone. What to pump on a given day? Your program should look something like this:

Between training days, take one day of rest. Proper nutrition and adherence to the regime is the key to your success!

Sports nutrition

Often the importance of sports nutrition is extremely exaggerated. These are not anabolic steroids, and therefore a rapid increase in muscle mass and strength indicators can not be expected. First of all, these are common food products, which to some extent are able to complement your natural food. What is included in this group of additives? Let's list them all:

1. Protein. High-protein mixtures, which are the most popular in bodybuilding due to the priority of protein in this sport. There are several types: whey (fast protein, which is suitable for taking in the morning and immediately after training), casein (slow, which is suitable for use before bed), egg (medium duration) and soy (also medium). The priority for athletes should be the first 3 types.
2. Gainer. Carbohydrate-protein mixtures for accelerated weight gain. The product contains fast carbohydrates and proteins, and therefore this cocktail is ideal for ectomorphs after training and in the morning. How to gain weight for a thin teenager? A weight gainer can help you achieve your desired weight and fitness goals.
3. Amino acids. An important component that prevents catabolic processes in your body. Can be taken during and after strength training.
4. Creatine. Increases strength and endurance.
5. Fat burners.

Finally

Gaining mass for skinny guys, especially hardgainers, is sometimes very difficult. However, nothing is impossible. Proper balanced nutrition, adherence to the regimen and hard training will change even the thinnest person. Good luck in achieving your goals!

This article will tell you how to quickly gain muscle mass, both for beginners and for those who have entered stagnation and cannot move from a dead center. Using the 8 proven methods described below, your muscles will start to grow, and increase.

Many do not understand the term how to quickly gain muscle mass to the end. There are 2 completely different concepts - to gain weight and gain muscle mass, in the first case you need to eat everything and not limit yourself in anything, while there will be a decent fat layer, in the second you need a properly balanced diet, find out an example for men -, for women – .

Below I will talk about ways to gain lean muscle mass without excess body fat.

How to Gain Muscle Weight

1. Frequent meals

Frequent meals are the key to success in a set of quality muscles, eat every 2-3 hours, do not skip meals. If you forget, put a signal on your phone, take notes, ideally, only a feeling appears, you must immediately satisfy it, otherwise the hormone Cortisol is included in the work, which destroys muscle tissue, eliminating hours of hard work in the gym.

In no case do not skip breakfast, the muscles require high-quality fuel, without receiving it, they take all the energy from the muscles. If you can’t eat in the morning, well, food doesn’t fit and that’s it, use cocktails, liquid food is absorbed faster and consumed without problems.

2. Use post-workout complexes

Straightaway after the end of the workout, you need to refuel with a decent portion of proteins and carbohydrates, this must be done within 30 minutes. After this time, the exhausted body begins to look for energy to restore its state after training, and since it does not come from outside, it gladly takes it from the muscles.

Of course, not everyone can decompose right into the locker rooms and knead porridge with cottage cheese, for this use after training complexes - gainers, proteins, prepare a cocktail from them in advance and drink after training, get a lot of protein and carbohydrates, while almost no fat.

3. Keep a food diary

In this case, I don’t just recommend, but I insist, write down absolutely everything that you use in a day, don’t be lazy, don’t remember everything in your head. When all the consumed products are in front of your eyes, you can immediately see what needs to be consumed more, and where it is necessary to slow down.

Without a food diary, the numbers are spinning around, not clearly, and there is a very big temptation to eat something forbidden. If you see that adipose tissue appears, you need to reduce the diet by 200 calories. per day and for a clear vision, write everything down.

Accurate fixation of food, The best way increase weight and avoid obesity. Without this, you will never know how many calories you consumed during the day.

4. No exercising when you're hungry

Never, I repeat, NEVER go to a workout with an empty stomach, it's the same as driving a car to long way, but fill in gasoline only 10% and hope for success.

Understand guys, any workout is stressful for the whole body, all organs begin to work hard, increasing energy consumption. If it does not come before training in sufficient quantities, all the energy will be taken from the muscles. It turns out that you are swinging not to build muscle, but to reduce it, what's the point ?!

At the same time, taking 2-3 cookies or a bun before training is not good, you need a decent portion 2 hours before the start of the workout, you can’t work with a spoon, and will always come to the rescue.

5. Optimal cardio

The most common cardio load is jumping on, riding on, more difficult - exercises on and different. Too much cardio burns a decent amount of body fat, but also slows down the growth of muscle mass, since a large number of calories are burned. Everyone knows that in order to increase weight, the number of calories must be received more than spent.

That's why with a properly composed diet, give cardio loads daily no more than 15 minutes at an average pace . This intensity will not allow fat deposits to accumulate and will not interfere with the growth of muscle fibers, in addition, it will speed up a little, appetite will improve and recovery processes in muscle tissues will take place faster.

6. Eat high-calorie foods

However, the calorie content is different, you can eat a decent piece of cake and get a crazy number of calories, and a large proportion of fat or eat buckwheat porridge with chicken fillet, you will also get a lot of calories, but mainly due to carbohydrates and proteins with a minimum fat content. It directly depends on what type of high-calorie foods you choose. appearance Your figure.

Try to avoid foods that swell when in the stomach, causing a false feeling of fullness - popcorn, chips, low-calorie soups, large amounts of bread due to the swelling effect of yeast.

7. Double your serving

This conclusion suggests itself if you had breakfast 100g. buckwheat porridge, eat 200g., ate 70g for lunch. chicken fillet, now you will be 150g., if you are tired of working with your jaws, prepare cocktails.

The easiest way to carbohydrate-protein shake - 250ml. milk, 100 gr. cottage cheese, 1 banana, 2 tbsp. a spoonful of oatmeal and 1 tbsp. a spoonful of honey will provide important calories throughout the day.

Prepare portions in advance in the evening or in the morning, this will eliminate the possibility of spending constant time in the kitchen in terms of cooking. When the opportunity presents itself, always try to eat more than you ate before gaining mass.

Always focus on the amount of weight gained, about 3 kg is considered optimal. per month, everything above will be a mixture of muscle and fat, also do not forget to read about.

8. Use large utensils

By increasing the volume of the plate, you push yourself to eat everything to the end, but do not increase it indefinitely, getting up from the table, there should not be a feeling of nausea from sorting out food. This trick was invented by nutritionists, only there the plates are reduced by 2 times, but here we will do it exactly, but vice versa.
If you can’t master it, try to eat 1 part, and after 20 minutes the second.

I'm interested to know who and which of the 8 proven methods brought the greatest benefit, I'm waiting for your comments, and I wish you a lot of clean, embossed meat 😉 .