Weight gain for men: expert advice

Diet for weight gain It should be based on high-calorie foods, but also have a lot of nutrients. On the other hand, you must take other appropriate foods. In addition, continue to maintain a healthy lifestyle.

Weight gain may be a time consuming process. But you have to be patient and practice it correctly. Your goal - to weigh in a healthy way instead of adding unhealthy kilos! So, focus on the food, but at the right time and in the right quantity, instead of looking for different diet plans for weight gain.

The first step to weight gain is to increase your daily caloric intake. The next section looks at what high calorie but healthy food will help you.

How to gain weight?

In principle, to gain weight, first of all, we need to calculate the number of calories that your body needs to take during the day. This is done with the help of the equation, where the result is called called the metabolic rate at rest, the changing in the change from a man to a woman:

• MEN: COT = (10 x P) + (6,25 "B) - (5 x E) + 5
• WOMEN: COT = (10 x P) + (6,25 "B) - (5 x E) - 161

"P" - means our weight, "B" - our growth and "E" - means our age in years.

The result is the number of calories needed by the body to function properly during the day without taking part in our physical activity.

Now we also need to know exactly how many calories we have given as we have said, the physical exercise that we perform on a daily basis.

It varies depending on the person in question, where we have to multiply the result of the previous equation 1.2, if you do not perform any exercise, by 1.55, if performed regularly, and, finally, 1.9, for the person who has extreme physical activity.

The result obtained is recommended to add about 500 calories a day. In addition, if we are doing some exercise more than 30 minutes, it is convenient to increase the number of substances that we are going to take.

Then, from the result, we should start to see a diet associated with our calories, and know the products that will help us achieve our goal.

Products for weight gain

Regardless of the type of diet, there are a number of products for weight gain, which will help us in this difficult task. Basically it rich on carbohydrates and vitamins of group B. Also, fats should be consumed with caution, since their use can often be harmful to our health. Among them we find three types:

1. nutsEspecially walnuts and almonds, but we can also use pistachio and other nuts.
2. Dairy: To be an extensive list of dairy products, since they are the most high-calorie. Rich on vitamin D.
3. cereals: Highlighting the buckwheat and quinoa, with a large contribution of fiber contain in their composition.
4. pulseAlways healthy and rich in various nutrients, rich cover our energy requirements for weight gain.
5. Fruits and vegetables, Particularly avocado, coconut and banana, showing how the products with high calorific value, within this family. You must take at least five portions a day if we want to, so that they began to produce effects on our metabolism.
6. other additivesHere we find some, such as honey, where a small spoon to accompany your meals will lead to nutritional and healthy flow of substances and a good product for weight gain.

Do not misunderstand me. You need to increase your daily intake of calories, but you do not need to collect more food for all three meals a day. You should also increase the number of meals. Let's see how this can be done.

Increasing the number of meals

Have six meals a day - three large meals and three small. Breakfast, lunch and dinner should be heavy and rich in calories. Heavy dinner adds weight to your body, because your metabolism is not active when you sleep compared to when you are awake.

What you must do for breakfast, put a bowl full of cereal, toast with butter, and fruit. If you're not a big fan of the oil, you can always choose a cheese or peanut butter. For snacks, nuts and dried fruits, cooked vegetables with a dollop of cream or cheese sandwiches. You can add multiple products to increase the weight on your dessert tray.

And, from time to time, you can give your taste buds and treat yourself to cakes, pizza and everything else that you like.

Diet for weight gain: an example

Here is a sample diet for weight gain of the digital magazine Relaciones TN, which will help you take a few extra kilos without having to consume too much saturated fat or processed products.

According to professor of nutrition at the University of Florida Linda Bobrof recommended meals at least three times a day and sandwich snacks throughout the day. And, of course, it is a gradual process that requires a lot of time.

Monday

• Breakfast: coffee with milk, or orange juice and bread with vegetable butter and jam or honey, or cakes.
• Lunch: Artichokes with ham or a vegetable stew with potatoes, beef with red peppers and fried potatoes and a piece of fruit, or cottage cheese.
• Snack: coffee with milk, or orange juice and a ham sandwich or yogurt.
• Dinner: varied salad, fish or breaded chicken breast and a piece of fruit or custard.

Tuesday

• Breakfast: coffee with milk or orange juice, bread with vegetable margarine and jam or honey.
• Lunch: rice or pasta or cereal with fruit and vegetables, fish with tomato sauce or red pepper or potatoes, a piece of fruit and fruit yogurt.
• Snack: coffee with milk, or orange juice and a ham sandwich or yogurt.
• Dinner: Vegetables with potatoes or salads, ham and a piece of fruit or yogurt or custard.

Wednesday

• Breakfast: coffee with milk, or orange juice and bread with vegetable margarine and jam or honey.
• Lunch: Pisto or cream of zucchini or Russian salad, chicken, battered red pepper or tomato sauce and a piece of fruit or rice with milk.
• Snack: coffee with milk, or orange juice and a ham sandwich or yogurt.
• Dinner: a large salad or soup julienne, hamburger with red pepper or salad or potatoes or escalope and a piece of fruit or cheese of Burgos.

Thursday

• Breakfast: coffee with milk or orange juice, bread with vegetable margarine and jam or honey.
• Lunch: chickpea, rice, pasta or vegetables with potatoes, meat with red pepper and pork breast with potatoes and a piece of fruit or custard.
• Snack: coffee with milk, or orange juice and a ham sandwich or yogurt.
• Dinner: varied vegetable or salad, scrambled sprouts with garlic and prawns or tortilla de patatami and a piece of fruit or cheese of Burgos.

Friday

• Breakfast: coffee with milk, or orange juice and bread with vegetable margarine and jam or honey.
• Dinner: Spinach with shrimp and cabbage with potatoes, fried chicken with red peppers or pork breast with potatoes and cheese with quince Burgos.
• Snack: coffee with milk, or orange juice and a ham sandwich or yogurt.
• Dinner: soup Julien, cream, carrots, chicken breast with tomato or pepper and a piece of fruit or yogurt.

Saturday

• Breakfast: coffee with milk or orange juice, bread with vegetable margarine and jam or honey, or cakes.
• Lunch: paella, pasta or rice with vegetables or vegetables with potatoes, squid or fish with potatoes and fried apple or cheese with quince Burgos.
• Snack: coffee with milk, or orange juice and a ham sandwich or yogurt.
• Dinner: Baked mushrooms and mixed vegetables, eggs with turkey sausage with pepper and a piece of fruit or cheese of Burgos.

Sunday

• Breakfast: coffee with milk, or orange juice and bread with vegetable margarine and jam or honey.
• Lunch: Mixed salad or fish soup or Russian salad, fried round or in sauce with mashed potatoes or turkey or steak with potatoes and fruit salad and fried apple.
• Snack: coffee with milk, or orange juice and a ham sandwich or yogurt.
• Dinner: vegetable soup, ham York, Serrano or cold turkey or grilled fish and a piece of fruit and cheese.

Meals for weight gain

The online site offers food alternatives of typical dishes that we usually eat with some original dishes for a set of body weight.

• Cauliflower: The secret of getting the weight thanks to this dish is based on the addition of sauces for cauliflower.
• with peanut sauce pastaWe all know that pasta - one of the foods with the highest content of carbohydrates, which together with a passive sedentary lifestyles cause us to gain weight in a remarkable way. This combined with a good tomato sauce with nuts add calories.
• Yogurt with raspberries, almonds and chocolate: What better fun than a good yogurt combined with a rich raspberry with almonds and a good flow of chocolate syrup? Yogurt improves the intestinal flora, making fats more simple way, provide a variety of nuts nutrients, to finish with raspberries, which make vitamin C with a small amount chocolate.
• salads: The number of options is endless preparation of salads such as potato salad with walnuts, which adds calories nuts due to their omega-3 and especially a lot of potatoes and one of avocado and cheese, translating into more fat cluster.

Exercise for weight gain

Here is a list of exercises that will help you build muscle. Make sure that you perform these exercises under the supervision of a professional trainer. Do not forget your sports drink!

Push ups

Push-ups are one of the most effective forms of exercise because they do not require weights or any unusual vehicles. This is ideal for weight gain in the upper body, as it works better when more muscles working.

Low intensity aerobic training

This form of exercise for weight gain includes oxygen inhalation and exhalation of carbon dioxide during the exercise of low intensity. It stimulates the appetite and improves metabolism, leading to weight gain.

Swimming

This training of the cardiovascular system is effective for both weight gain and weight loss. When a person swims carefully, his appetite is irritated and it tends to consume a lot of food that causes weight gain.

Run

Running, like swimming, is good for the cardiovascular system, which is able to improve the human metabolism. This leads to the addition of muscle mass, as one develops the ability to easily digest the heavy food and digest much protein in this process.

Lunges and squats

Lunges and squats-a great exercise to gain weight. They are an option when it comes to weight loss quadriceps, back and calf. The area around the legs is the largest muscle area, and you can gain a lot of weight if these attacks and squats are performed in sets.

bench press

Bench press are effective in increasing the weight of the inner and outer chest area than on the shoulders and forearms. Inclined bench press and a few other modifications are known to carry higher results. Two sets of ten, each ideal for weight gain.

Deadlift

Before working off the deadlift, you need to understand how it involves the use of heavy weights with the help of the hands, back and legs. It may be unstable, therefore, it should be practiced in the presence of a trainer. This gymnastics helps to gain weight quickly.

tightening

Pulling is more effective when the weighing. This can be done anywhere, like push-ups, this exercise is part of gymnastics. This helps to increase the weight around the upper arm and chest.

Bench dumbbell or rod standing vertically

These exercises are great for muscle mass in the upper part of the body and helps the subtle body to get a good physique. These exercises increase the weight must be carried out again in the kits, and can also be performed at home.

To gain weight, you need to focus on muscle growth and development. These muscles thrive on exercise and food, full of high calorie. Them for weight gain can be combined to form a complete workout. Keep in mind that results in gaining weight are possible when a person trains regularly.

A source: https://tagweb.ru/2017/10/06/uvelichenie-vesa/

Techniques for weight gain + specially designed program for increasing body mass index

The human body is one of the type laid down at birth, which, after puberty begins to manifest itself in all colors. Someone has a tendency to gain weight, another type is fit and any exercise him uneasy, and the third, regardless of the supply will always remain the most slender.

All these controls are mainly heredity, further the role played by hormones and directly the way of human life.

Change your type is not possible, it can only be gradually adjusted by using specially formulated nutrition, individual to each person, the carrier a specific type, as well as training programs, which also should be designed taking into account the client's wishes and focus on changes in the figures closer to the other physique.

In this article we consider the features of one of body types and answer the question: how to define the type, who are ectomorphs and most importantly - how still the man to gain weight?

Existing body types

• Asthenic body type or ectomorphic. Its features - a long, thin limbs, narrow shoulders, fragile bones, as well as a small amount of fat. For this body type is quite problematic to get an instant effect of exercise or any other physical exercise. In this case, even the most debilitating and seemingly useful kind of physical activity will become useless without the correct approach. And all that will be consumed - instantly turn into energy and will not affect the physique;
• Endomorphically type. Large bones, short arms and legs, wide waist. It is most common among Europeans. Slow metabolism, small mobility, as well as special attachment to harmful food (sweet, greasy) make chunky body type by nature, prone to weight gain, complete;
• Mesomorph. This body type is probably the most desirable for a large number of men. He is characterized by sporty physique with broad shoulders, prominent chest, proportionate limbs, and most importantly - a strong muscle structure, which is often not as well developed in the above types. Such a body is the best fit for the sport and will be a good start. It's easy to develop to the desired settings, make the epitome of aesthetic preferences, unless, of course, to not spoil an unhealthy diet and lack of exercise.

Usually, people belonging to the ectomorph type, want to make a leap and use to achieve their goal high-calorie diet and exercise, immediately want to jump through the stage and become a full-fledged representative mesomorphs. Needless to say that without following the recommendations of the trainer and nutritionist of this venture came to little worthwhile?

How to gain weight?

We have already said that weight gain - it's more complex than a single task. And to make it necessary to also gradually changing your life on all fronts in order to achieve the goal. Now there are general recommendations, individually designed daily routine, as well as unique program, which also will not be superfluous to consider every user as part of a program to increase masses.

Total, you must create the following categories:

• Your daily routine. This applies to many individual aspects, but especially - bedtime. Many people think that just by changing calorie menu, you can gain weight and change all other parameters is fraught with more weight loss and more suitable to another type - endomorphs. Well, we hasten to assure you that this is not so. During sleep, the body redistributes power and can operate at full power over internal processes, without wasting power to overcome external obstacles. Therefore, if you start to stick to the optimal sleep time (not necessarily 8:00, but close to it), as well as up and go to bed about the same time, you will be much easier to gain weight, without creating unnecessary stress for the body;
• Adjust your diet. And again, in the diet often is the main mistake dreaming to gain weight. Some people believe that if you just eat everything, then soon the mass will grow and the figure will gradually become more "dense". And the worst of it will not. At least, so I think the majority of newcomers, which, of course, wrong. It is not only developed high calorie menu, but also the frequency of meals and just the products themselves. Eating a junk food you certainly will gain a couple of kilos, but thus spoil the liver, skin and own stomach, malfunctions which will give you far from the desired result, that is Weight gain.
• Drink more water. Many people confuse methodology healthy lifestyle weight loss methods, so as he srodnilsja with a decrease in body mass index. In fact, drinking large amounts of water will not lead to loss of weight and so not numerous, but rather will be a sustainable basis for making further manipulation of the body.
• Calculate your own body-fat percentage. weight gain initial stage should be characterized not only an approximate indication "that's so much a kilo I I want ", and clearly the task with the definition of what you want: add muscle mass or fat layer? Men often fat is stored in the abdomen and thigh, and muscle mass you add desired kilogram, although the look you're still not as impressive as in the simple set weight. But if you do it enough, you probably finish the determination period and proceed to specific loads.
• Physical exercise. As a sound sleep and proper nutrition, sport should be your foundation in the construction of a beautiful body. Many, again, make the mistake of believing that if regular workouts burn calories, fat is not is added, and therefore safely skip this step, after wondering why the desired weight for them still can not comes. If you are an ectomorph and has a high metabolic rate, then without sport all you have consumed during the day, will be transformed into energy and waste less bouncing while in FIG. It sports indicates your body energy redistribution path. Choosing training to build muscle, you can be sure that you have consumed food will be redistributed and part of it is still postponed in fat, and some - in muscle mass.

How to determine the number of calories needed per day?

There are many specially designed programs for data reduction of your daily allowance of calories consumed and the methods on which they are based.

However, the fact that after a short calculation process incoming data, you will be given the result, they say, so you need to, it will not be reliable and promises only loss of time. You need to make their own calculation of metabolic rate, to estimate the ultimate goal, a way of life and to develop a concrete plan of diet and exercise.

Currently, the most accurate way to find out your own metabolic rate is the formula Muffin-Dzheora which was bred back in 1990 and has the following form:

Calculate the real part of the fat in the body by using the following data:

Only after the data manipulation can be expected that a specially designed program for weight gain will give any tangible results. Well, if you do not have time or opportunity to make a plan on their own, here are the most popular and part-time scoring program for weight gain. It should be reminded that they must apply with an eye on their personal performance.

Short program for weight gain

Weight gain was relevant in all ages and times: even in ancient Rome, mindful about that skinny teen did not allow for military affairs, including their frail and incapable of accomplishment (though there were exceptions), specially trained and engaged on algorithms, not far from the ways present. Now there are a lot of programs that are based not only on the recommendations of nutritionists, but also on the specifics of the environment (we will discuss them later).

If you want to gain weight in a short time, then simply follow the advice below short, so just a week or two to get a kilo of body fat:

1. Increase your calorie diet. In such a short period of steady pressure, both in terms of drawing up an individual diet and exercise plan to achieve sealing mass is simply impossible. So that the prime rate is still on power. Use the formula for calculating the metabolism, the above and based on the present state of affairs, increase caloric intake at 500-1000 calories per day. This will increase the grandiose of the same great results;
2. Eat more often. Since you have added a couple of hundred calories to your menu, so as not to feel the heaviness in the abdomen and maintain a good location spirit, try to eat more often - five or six times a day, adding foods full intake of at least significant snacks. This increase and give you a pleasant feeling of satiety, not weight;
3. Increase the amount of protein in the diet. Proteins - trudnousvaivaemye products on their splitting spent a lot of energy, which is subsequently offset by an even greater amount of nutrients. Therefore, include in your diet foods such as meat, dairy products such as yogurt and milk, nuts and protein shakes that are worth taking after the main meal;
4. Drink a lot of milk. Though still go controversy over the usefulness of the product, we are inclined to the actual evidence and the experience of their ancestors: Milk was considered an excellent tool for weight gain, and its consumption in moderation 3-4 times a day is not exactly It hurts;
5. To gain weight - eat the right foods. It is important not only to eat a lot, but, as mentioned earlier - have the right products. In order to be sure of the appropriateness of the selected food you include in your diet products have long been proven to be an excellent tool for weight set. In such a list include: slow carbohydrates (pasta, rice, bread), unsaturated fats (fish, nuts, olive oil). The latter are high-calorie foods, but, meanwhile, is very useful, so athletes are often rely just on increasing the intake of unsaturated fats;
6. 6. Mix and match different ways of power. In the optimal case, those who are trying to gain weight, it is necessary to think of your diet and is constantly in the process of preparing or eating food. But often in the average man does not have the time that you can spend frivolously on mass set. So remember, it is better to at least some calories than their absence. Yes, if you want to gain weight in such a short period as a week, you need to throw it all the forces and consider the outcome of each situation in order to select the time to dine. And yet, if you are lost, even bypassing the high-calorie diet, better eat something light, some fruit, than to stay hungry.

Such procedures are often used by athletes that satisfied here such shake your body from time to time, in preparation for a competition.

Others are men who have intended to radically transform your appearance, and most importantly - save the result their work is not one year, it is recommended to choose a more smooth transition and for longer periods of time on the set of methods masses.

This does not mean that the above method does not give its results. On the contrary, you will be pleasantly surprised by the indication on the scale after a week of the experiment.

But to gain weight it can easily be deposited in the wrong place in the absence of physical activity, and diet such, agree to adhere to constantly be difficult. Therefore, we advise those who are not chasing performance, look at the following method of weight gain.

The army method: both qualitatively gain weight?

However, mindful of the fact that nothing happens quickly, and the quality is more important than quantity, it is advisable to bet on the next, already almost antiquated method of weight gain.

No wonder many fathers tell their modern, sometimes far away from the title of the strong, his sons: "The army will make a man out of you." And it's not only in strengthening the spirit, but rather the right approach to two things: the regime and training.

And for those who still think that the army badly fed and training does not increase their weight, it is advisable discard unnecessary prejudices and look at the method are presented below.

Yes, as simple as mode and a sport, but at the same time the key things that you should consider if you want to gain weight. And not necessarily to increase the mass on the method to go and serve to replenish the ranks of young soldiers. The only rule - is a complete compliance framework, close to the Charter, which is used by our modern army.

1. Better get up early - at 6, and then at 5 am. After the same - just charging, which lasts a total of 40 minutes. During this time, you need to make a run length of at least three kilometers, preferably with weighting. Yes, untrained body is difficult, so the first day of the new regime is better to choose the output, in order to for you did not come as a surprise that the training has taken so much time and work you are already a long time ago late. Besides jogging, do not forget about other types of physical activity, such as push-ups, pull-ups and other physical training techniques, dispensing with the only means at hand, as well as those buildings, which are usually not uncommon to playgrounds;
2. Next - breakfast. Him eat cereal with little meat and eggs or eggs in any form, butter, cheese, tea (or coffee);
3. Lunch, as well as breakfast - on schedule. It is advisable to opt for this time after 12 days. On the second - pasta, potatoes or porridge. A little bit of vegetable salad for maintaining vitamin tone. Bread butter;
4. Next - a small training session at your discretion;
5. Dinner - about 19. At dinner - cereal, rice or pasta with boiled or fried fish with oil. Of course, bread.
6. Lights out at exactly 22.00. By this time, you must do everything and with peace of mind to sleep.

As you can see, like a daily routine already includes all of the rules, which were announced earlier. The only thing that exercise in the field can be replaced by classes in the hall (although we can not say that their intensity and benefits will not change), and the food is more varied, adding others as you wish to taste, but similar in utility products.

It should also say that the masses are set - it is not a separate event, which will end when the desired number on the scale is received.

Now it should become your way of life, which, of course, with some adjustments, will accompany you throughout life.

Therefore, upon receipt of a positive result, we advise you to start developing a long-term program of diet and exercise, which succinctly fit into your lifestyle.

A source: https://www.nuemoe.ru/kak-nabrat-ves-myjchine-14

How to increase the weight of a man

How to increase your body weight? The reason for the reduced weight may be any diseases in the body. Therefore, men with low birth weight should be, first and foremost, consult a doctor. If abnormalities in the body have been identified, the underweight may be a consequence of too rapid metabolism. This is especially true of young men.

How to increase the weight of a man?

Many men with reduced weight are trying to recover, increasing the amount of food consumed. However, this does not lead to the desired results.

It is necessary to increase not only the quantity of food, and increase the number of calories consumed by the body per day. Calculate the number of calories needed just for your body, help the physician nutritionist.

In order to increase the weight, you must follow the right routine and diet. Proper nutrition combined with exercise will increase the weight by increasing lean body mass.

To determine the optimum weight of the person to be measured, and its growth is subtracted from the obtained values ​​of 110 centimeters. Results show the number of kilograms, which is the optimum weight for a given individual.

Proper nutrition for weight gain

It is necessary to make a correct diet. You must try to eat frequently throughout the day, preferably every 3-4 hours. The food should be rich in vitamins, proteins and carbohydrates.

Breakfast need the morning for an hour after getting up from bed. For breakfast you can make an omelet, use products such as cottage cheese, cheese, dairy products, fruits and honey. It is very useful to have breakfast milk porridge, seasoned with vegetable oil.

For lunch you can prepare a hearty soup for the first, the second meat or fish with a side dish of pasta or mashed potatoes, a salad of fresh vegetables. Then you can eat dessert and drink coffee cream.

For dinner, you can make an omelet with ham and tomato and coffee with milk. Before going to bed to eat fruit: apples or grapes. During the day, in addition to the 3 main meals (breakfast, lunch and dinner), you need to make snacks. As a snack you can eat dairy products, sandwiches, salads, fruit and nuts. During the day you need to drink plenty of water.

For 1 serving is not necessary to eat too many different products. Cook the food can be a full day. If possible, it is desirable to prepare a meal before every meal, as the food is fresh and tastier. You need to eat regularly and avoid the appearance of hunger.

How to increase the weight with the help of brewer's yeast?

Brewing yeast improve metabolism and general condition of the human body. The composition of brewer's yeast includes a large set of vitamins, carbohydrates, proteins and fats. Brewer's yeast promote increase in muscle mass with the prerequisite physical exercise training, sports and other physical activities.

Brewer's yeast contains a large amount of amino acids and vitamins for their absorption. Protein found in brewer's yeast, reminiscent of animal protein, but has a lot more calories.

In order to increase your weight, you should take 2-3 tablets of brewer's yeast after meals. By taking brewer's yeast in the human appetite improves.

During the reception, brewer's yeast should follow a correct diet. Brewer's yeast can be purchased at the pharmacy. They are available in tablet form. To improve the appetite, you can make a drink. To do this, dilute the brewer's yeast in water, add there honey and crackers.

Training for increasing muscle mass

How to increase your muscles and how to increase your body weight? Muscle size increases from exercise. In response to the increased load on the body muscles responsible increasing lean body mass. To gain weight and increase muscle, you need to make constant progress in training loads.

Strength training is desirable to carry out in the gym under the supervision of a trainer.

If you can not go to the gym, you can perform strength exercises at home.

It is necessary to monitor the intensity of your workouts and gradually increase the load. If exercise is not intense enough, the increase in muscle mass will not occur.

When doing home most preferred exercise with dumbbells and a barbell. They are most effective for increasing muscle mass and body weight.

It is necessary to perform the exercises correctly and gradually add weight. Among exercise the greatest effect is given as follows:

• squats with dumbbells;
• pushups;
• press bar in the supine position;
• deadlift;
• twisting the press;
• press bar in a standing position;
• pulling up on the bar;
• mahi with dumbbells.

Strength training should be combined with running, swimming, cycling. It should be regularly and get enough rest.

Muscle growth does not occur during the actual workout, namely during the holidays, especially at night. Therefore, it is necessary to sleep at least 8 hours a day.

Training is not desirable to carry out every day. You can train 3-4 times a week in the gym or at home.

Avoid overtraining. If you spend too much time and energy in training, not to build muscle at the same time you will be allocated cortisol, which, on the contrary, contributes to the destruction of muscle.

If because of too frequent and processes that destroy the muscles will be exorbitant exercise, then increase the weight and add muscle mass will not work. Therefore, you must make sure that the training did not exceed 1.5 hours.

After a workout, you need to eat. During the training you need to increase the power mode. Breakfast need early and tight.

Only in this case, in response to exercise and weight training, the body will be able to gain the necessary weight.

Implementation of these recommendations will increase muscle mass and gain weight in a relatively short time.

A source: http://kakbik.ru/pitanie/kak-uvelichit-ves-tela.html

How fast a man to gain weight

In our world of ever losing weight people the question: "How fast a man to gain weight," most do not bother. But those who burn without a trace every calorie, do not want to grow muscles, there is a need to buy Jeans for teens, rarely know how to organize your diet and exercise so that the purchase sporty look.

A source: http://mir-i-intellekt.ru/kak-povysit-ves-muzhchine/

How to build muscle and increase weight?

The ideal figure is a combination of the right lifestyle, a balanced diet, exercise.

How to build muscle?

Gain muscle mass as possible, eating properly, leading a healthy lifestyle, observing the daily routine. We should not forget that a sharp increase in muscle and weight gain will be negative consequences for the whole organism. The main thing - to choose the correct method of how to gain weight quickly.

The first thing to do - to undergo a medical examination. It is possible that excessive thinness - a consequence of health problems. It is necessary to examine the thyroid and pancreas, stomach, tested for worms. lack of weight may be genetic feature. It is possible to start the set weight, if the body is healthy.

Proper diet - this is where we must begin.

For muscle growth need diet that includes the right amount of calories, proteins, fats and carbohydrates. To gain weight, you need high-calorie food. For every kilogram of body weight for 40 calories. When enhanced exertion number per kilogram of body weight should be brought to 60.

Just increase the caloric content of food, if after power supply is not muscle growth. When buying products in stores, you should carefully read the information on the composition of the label. The number of calories per 100 grams of the product there is also indicated.

If it is possible - an appointment with the specialist for consultation and preparation of the menu, where each reception food will have the desired number of fats, proteins and carbohydrates.

The daily rate of consumption is distributed as follows: breakfast, energizing. Usually it is nutritious porridge (oatmeal or buckwheat), rich in fiber. For a taste, you can add a piece of butter, raisins, dried apricots, prunes or fresh berries.

A complete meal: meat soup, fish or meat with a side dish and a salad.

For dinner, a meat garnish dish, salad of fresh vegetables. The last meal no later than 2 hours before bedtime. Fats should be in the diet, but do not eat greasy food. Red fish contains enough fat. should not eat too much fatty meat.

To increase the weight necessary to use beef, chicken, turkey, pork is not greasy. For a set of muscles fat meat will not work - it will be postponed to the fatty layer. Between-meal snacks should be.

It may be fruit, yoghurt, cheese, pastries, eggs, fruit.

The protein must be present on a daily basis in sufficient quantities. This dairy products, yogurt, fish. When weight gain exclude any by-products and fast food. Food should be fresh, tasty and useful. We should not forget about juices, fruit drinks and water.

Drinking pure water is required at least 2 liters a day. Fruits and vegetables consumed daily. Excessive use of rolls and desserts are not worth it. Moderate consumption of sweets will benefit. In addition to food, you can buy a complex vitamins in the pharmacy.

They will be useful for both men and women.

How to build muscle?

The man, who decided to gain weight, completely abandons bad habits. Alcohol and cigarettes will not bring anything good while building muscle. Helping the body to adjust to a new round of work. Observe the regime of the day. Sleep requires at least 7-8 hours a day. During this time, the body fully recover from the day's problems. Eliminate stress.

After a day of work to learn to relax: a swimming pool, gym or fitness center, just a stroll in the fresh air.

Assistants with an increase in weight will be sports supplements and protein shakes that you can cook at home alone. Carbohydrate cocktails will also help with muscle growth. The foundation can be put juice, cream or yoghurt.

Add a product containing protein, such as cheese. Then carbohydrates: fructose, honey or jam.

How to increase muscle mass by means of physical culture and sports?

The best exercises for muscle recruitment

workout helpful not only for the mass, from which we depend for our well-being. Not all exercises are suitable for building muscles. Training on a treadmill and stationary bike burn fat.

strength training barbell, dumbbell, rocking the press, twist, the bar doing body pumped and beautiful. It is not necessary to exhaust every day, your body enhanced training. Increase the load on the muscles gradually connecting new sets of exercises. The best option for training in the gym - no more than 4 times a week.

On other days, you can go swimming, race walkingAnd just a stroll in the evening outdoors. When you dial a mass between classes and caloric intake to maintain a balance. Power should be enough for other things besides sports.

If you can not workout in the gym, you can exercise at home. Many novice athletes keep a diary, write down where the repetition of training, intake and calorie consumption per day, weight gain.

Records make a person more disciplined.

If you can hire a personal trainer - it is necessary to use it. An experienced trainer will not only correct the exercise, but also to help with the selection of high-calorie food and cocktails. Make the load on the main muscle groups.

Can not eat for 2 hours before training and hour thereafter. Training will be more productive if an hour before her to drink a protein shake, rich in carbohydrates. After exercise the body needs to rest and relax a little.

At the time of exercise can take with water.

Healthy lifestyle, proper diet, exercise repetition can help to achieve the goal - to collect the body weight and get a beautiful figure.

A source: http://megamyshcy.ru/sport/kak_nakachat_miishtcii_i_uvelichit_massu.html