Good day, friends! We are used to the fact that most women are looking for ways to lose weight, but there are those who are worried about the opposite problem. Many people suffer from excessive thinness, since such a body structure has its drawbacks and can negatively affect overall well-being and health. That is why today we devote our article to how to gain weight for a thin girl at home without harm to the body.
It is worth noting that we are talking about gaining muscle mass and creating a beautiful, textured body, and not about eating everything in a row just so that the scales show more than 40 kg. To solve the problem that has arisen, the first thing to do is to establish the cause of the lean physique. It can be genetics, disorders of the digestive system, intensive metabolism, the presence of parasites in the body.
In order to determine the main factor of thinness, it is imperative to visit a doctor and undergo a medical examination. If a girl who is too thin is healthy, you can start implementing a plan for gaining body weight.
Nutrition Correction Tips
You can gain weight quickly and effectively by changing your diet. A prerequisite is the consumption of more calories. For an ordinary adult woman, the daily intake is 1200-1500 kcal. To get better, add another 500 kcal to this amount. But remember that the extra calories should not come from unhealthy (fried, smoked, fatty foods), but from healthy foods such as fish, poultry, meat and complex carbohydrates.
Also in the diet should be present:
- fruit;
- hard pasta;
- brown rice and buckwheat;
- whole wheat bread;
- dried fruits;
- nuts;
- vegetables.
Fruit smoothies with yogurt and honey are a convenient option. These high-calorie drinks are both healthy and nutritious. A very thin woman who is thinking about how to eat in order to gain weight should definitely include healthy vegetable fats in the menu. Seeds, nuts, peanut and olive oils, avocados – use these ingredients in your recipes.
You need to eat more often. The optimal solution is 5-6 meals a day. Also try to increase your portion sizes. Breakfast is an obligatory meal. It is necessary to eat in the morning even if there is no desire to consume food, because it is important to “fill” the body with building material for the growth and development of muscles. The last meal should be 2-3 hours before bedtime. It is necessary that the dinner consists of proteins.
Approximate daily ration
- breakfast – milk porridge + butter sandwich + sweet tea or milkshake;
- lunch – cottage cheese dessert or casserole with fruit;
- lunch – borscht or soup + pasta with chop;
- afternoon snack – protein shake;
- dinner – baked meat + vegetable salad.
Do you need physical activity
It is possible to gain muscle mass without harm to health only if you exercise regularly. Training must be correct. If aerobic (cardio) exercise helps burn body fat and promotes weight loss, then for weight gain, an emphasis should be placed on anaerobic (strength) exercise, which also increases appetite. You need to work on all muscle groups at once. In order for sports to help increase volumes, you need to follow simple tips:
- you should train 3 times a week every other day;
- the lesson should last no more than 1 hour;
- between approaches you need to rest for 1-3 minutes, so as not to torture the body and not provoke overstrain;
- focus on the menstrual cycle, in the first two weeks after menstruation there should be a peak load, then gradually reduce the intensity;
- Drink a lot throughout the day, before and after your workout;
- you need to do it at a slow pace, focusing on the correct execution of the technique, and not on the number of repetitions;
- before starting a workout, you need to do a warm-up, and after completion – a hitch (stretching);
- you need to do it with weight, use dumbbells and a barbell.
You can train at home or in the gym. Buying a gym membership will be an additional incentive for systematic training. There are also simulators in the gym that will help you master the basics of strength training without injuries and mistakes.
Be sure to include basic exercises in the training program – twisting, deadlift, push-ups, pull-ups. Each exercise must be performed 8-10 times in 3-4 sets. Gradually increase the load and the weights used.
Approximate program
- warm-up for 10 minutes;
- twisting 4 sets of 20 times;
- dumbbell or bar squats 5 sets of 10 reps
- barbell pull to the chin 4 sets of 10 times;
- pull-ups 3 sets with the maximum number of repetitions;
- push-ups 3 sets to the maximum;
- lunges with dumbbells 3 sets of 10 times;
- stretching.
Other tips for gaining weight
Gaining muscle mass, like losing weight, requires an integrated approach. In addition to proper nutrition and sports, it is important to provide the body with a healthy sound sleep, try to walk more in the fresh air, react less to stress, do yoga, and find a powerful incentive for yourself. Many people prefer to help themselves with folk remedies.
Most of the popular recipes are based on normalizing digestion and increasing appetite. Perfectly copes with the tasks:
- Mint . The infusion is taken in a glass half an hour before and after meals. To prepare it, you need to take a tablespoon of dry mint, pour 1 liter of boiling water over it and let the tea brew for 3 hours. Strain the solution before taking.
- Barberry . The principle of receiving the decoction is the same. For brewing, you need 2-3 tbsp. l. plant leaves, pour 0.5 liters of boiling water, insist and strain.
- Rosehip . Rose hips are brewed and taken instead of tea. The drink is rich in vitamin C, increases appetite and the body’s immune forces, but has a diuretic effect, which should be taken into account.
Sometimes girls try to get better with pills. Taking medications is permissible only on the recommendation of a doctor, since many of them contain hormones. Taking such drugs can lead to disruptions in the work of the endocrine system and lead to irreparable consequences.
A safe solution is to use brewer’s yeast tablets. You can buy them at the pharmacy without a prescription. Reviews indicate that a systematic intake according to the permissible dosage will allow you to gain weight, strengthen blood vessels, remove toxins, and normalize metabolism.
conclusion :
We hope our article will help you understand what to do in order to get better at home and become the owner of an ideal figure. If so, take a minute of your time and share the article with your friends on social media. networks. Thank you in advance for your attention and help. We wish you good luck on the way to your goals, and see you soon!
