How to gain weight woman

If you need to gain weight - you're one of those lucky women whose metabolism works so quickly that the body is almost no time to store fat. You can say that you're in luck, because about 90% of people are now engaged in a battle with excess weight. This, of course, does not mean that gaining weight - a simple task. Sometimes recover no better than to lose weight.

No matter for what reason you have a low weight, the general advice on how to increase the same. You need to gain weight gradually, so as not to cause harm. The program of healthy weight gain for women includes a balanced diet and exercise that will provide uniform distribution of the food derived from nutrients. Generally, an increase in energy consumption of 250-500 kcal per day enables typing on 200-450 g of body weight. Exact figures may vary depending on the level of physical activity and genetic characteristics of the organism.

What is a balanced diet

Eating calories than necessary, lead to weight gain, regardless of what type of food a person eats. However, to gain weight How to gain weight   without compromising health, you need to choose a balanced diet that includes grains, fruits, vegetables, dairy products, meat and / or vegetable proteins (such as beans).

The best way to increase your calorie intake

As a rule, increase the intake of calories is easy, it does not require a complicated diet or the use of various food additives. To increase the caloric intake and do not experience the effects of overeating, it is best to add certain foods to your regular diet. For example:

• Add dry milk in some beverages and soups (for which the milk is suitable, of course) in order to increase the content of calories and proteins;
• Drink lots of high-calorie beverages such as milk, juice, and so-called "sports drinks";
• Snack on nuts and dried fruit, as well as add them to salads and cereals;
• Add to salads, cereals and smoothies flax seeds;
• Add to soups and salads, grated cheese and / or sour cream Smetana: untold riches of Russian cuisine ;
• Pamper yourself with chocolate, ice cream and milkshakes.

In addition, the following products are included in the normal diet, will allow you to eat more calories:

• Cereal: Whole-grain bread and pasta, a variety of cereals and pastries - the best friends of women who want to get better;
• Fruits: are especially high-calorie bananas, pineapples, raisins and other dried fruits, avocados and fruit juices;
• Dairy products: cheese, cottage cheese, sour cream, yogurt, kefir Kefir: a unique drink for health and harmony ;
• Protein products: meat, peanut butter, beans, nuts.

Physical exercise

Exercise, particularly weight training, are the best way to increase the weight due to the growth of muscle tissue. To do this, you must develop a balanced training program that will provide stress the major muscle groups. It is best to work on a program together with the coach; previously it is useful to get medical advice. Training should include at least one exercise for the muscles of the abdomen, chest, back, biceps, triceps, shoulders and leg muscles. Depending on your goals, you can include in the curriculum of 2-3 exercises for specific muscle groups.

Each exercise should be repeated 4-8 times in 2-3 sets. Once you can easily do the exercise 8 times in a row, it will be possible to increase the number of repetitions. It is recommended to exercise at least 2-3 times a week, at least for 20-30 minutes. Even moderate intensity exercise will be enough to significantly contribute to weight gain. Attempts to increase the weight without resorting to physical exercise, fraught with the deposition of subcutaneous fat, which then have to contend with the help of diet and all the same training.

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