For those who need to gain weight How to gain weight   in a short time, will have to forget about moderation and - and many have a lot of training. Nutrition and sport are the two most important conditions for rapid weight gain; One without the other will not give good results.

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Every day is the number of calories you consume. Start doing it about a week before it launched its program of weight gain. So you will know how many calories you consume normally, and it will be easier to determine how to eat to increase the weight.

Eat

It is logical that the abundant food is the first recommendation for those who need to gain weight quickly. This, of course, does not mean you have to eat everything. In your diet you need to include foods that will help you increase your muscle mass rather than fat tissue build up. For best results, eat 5-6 times a day, through every 2, 5-3 hours. Between breakfast, lunch and dinner must be sufficiently high-calorie snacks that can help you maintain a normal energy level throughout the day. Moreover, such a diet provides the body a steady supply of energy that is necessary to increase the weight without harm to health.

Your table should be products such as meat, poultry, fish, fruit, vegetables, milk and various milk products, nuts and seeds. Eat 4-6 servings of fresh fruit a day, and drink at least four glasses of milk. Fruits give you vitamins Vitamins for everyone   and minerals that are needed to the same extent, and for those who want to increase their weight and losing weight and those who are completely satisfied with their weight. Milk is an excellent source of protein. Prepare a variety of meat dishes, avoid fatty sauces and salads with mayonnaise. A great snack can be a cup of milk, a handful of nuts, and banana, or a bunch of grapes.

Plan your menu for a few days in advance that ensure a steady increase in weight. The faster you want to gain weight, the more calories you need to consume every day, but do not overdo it so as not to harm their health and does not cause an aversion to food. If you absolutely do not want to eat, do not force yourself - go for a walk or go do something else, and always will be the appetite.

Exercise

Power is essential to weight gain, but without the weight of the sport will grow at the expense of fat, which for most people is an undesirable result.

Dedicate training at least 40 minutes, 3-4 times a week. The focus is on power exercises: heavy dumbbells and barbells - the best friends of those who need to quickly increase your weight. Strength training gives greater load burn a lot of calories, but there is no contradiction - in the first place, the only way you can force your body to convert received with food substances in the muscle, rather than in the subcutaneous fat, and secondly, such loads usually cause strong appetite, and you will not be easy to eat more than usual. Cardio is better to reduce the load, at least as long as your weight reaches the desired mark.

Eat carbohydrate foods with a high GI after training

During intense training the body quickly spends sugar, pending in muscle tissue, so as to increase the weight of the most effective, you need to quickly restore stocks of sugar. If this is not done, the body can begin to use as fuel in its own muscle tissue. To avoid this, immediately after exercise, eat some foods with high glycemic index - for example, a small chocolate bar. One hour after the training, eat something else with a high GI - this time to increase the level of insulin and thus to some extent to suppress the effects of rapid metabolism.

Weigh

Weigh yourself at the end of each week to track changes and adjust the power or training regimen, but do not expect miracles. Weight gain of more than 500-1000 g is not safe for health, so please be patient. If you notice that, in spite of abundant food, your weight is not increasing, start to consume 250 kcal. If there is no change, add another 250 calories. If you do not help, and it is best to consult a doctor because it may be a sign of an illness, or just the features of your body.

Avoid harmful fats

First of all, should abandon trans fat. No matter how quickly you need to gain weight, it is not necessary to achieve this by consuming chips and fast food. Healthy oils contained in fish, chicken, turkey, meat (without visible fat), as well as nuts and vegetable oils.

Drink

First, water. Drinking at least 1.5 liters of water a day, you provide the body with the energy needed for training. Water shortage in intensive diet and exercise can lead to serious health problems.

Sleep

It is also very important for weight gain. Adequate sleep helps the body to recover and make optimal use of the resulting energy during the day.

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