While everyone seems to want to lose weight, some people have to deal with the problem of low weight. However, the main task of those and other equally; it is to feel good in your own body. To quickly gain weight, usually just follow the simple rules.

Use strength training quite a lot of weight

Hardly anyone would argue with the fact that the best way to increase your weight due to muscle mass. Intense weight training - the best assistant in this - they stimulate the growth of muscle tissue fastest. Prefer heavy dumbbells instead of light and install a lot of weight when training on simulators. Simple push-ups - also great exercise to increase muscle mass, as they both involve multiple muscle groups. Intense weight training go perfectly with the next step on the path to rapid weight gain.

Consume more calories

Without this, of course, I did not gain weight. But do not think that now you can have everything - calories should be useful. Make sure that your diet includes enough protein, carbohydrates, fiber, vitamins Vitamins for everyone   C, E, B9, and calcium. Eat meat, whole wheat bread, vegetables, nuts, eggs, cheeses, but avoid hamburgers, chips and sweet drinks, despite the fact that they are perhaps the most high-calorie foods in the world. Each time try to eat a little more than you need, but do not overdo it so as not to cause an aversion to food.

Eat 5-6 times a day rather than three

To increase the weight, you need to consume more calories than usual. And these calories to work as efficiently as possible, it is necessary to feed their body gradually rather than three big approach. Otherwise, the body may start to get rid of the surplus, and not always - pleasant for you. In addition, there 5-6 times a day a lot easier for those who have poor appetite.

Eat more protein

Amino acids contained in proteins are necessary for formation and restoration of muscle fibers. Try to use every day for at least 2 g protein per 1 kg of body weight. Thus, if you weigh 60 kg, you need at least 120 g protein per day. It is best to get protein from meat and dairy products, but if you need to gain weight How to gain weight   quickly can resort to the protein food supplement.

Gain weight using unsaturated fats

These fats are not produced in the body, so they must be supplied with food. Unsaturated fats increase levels of "good cholesterol» (HDL-cholesterol), and contribute to the production of testosterone, the male sex hormone, which plays an important role in the formation of muscle tissue.

Rest more

Muscle tissue recovered and formed during the holidays. Be sure to relax after training - at least for half an hour. Sleep at least 7-8 hours a day in the dark and silence; Ideally, you want to go to bed later at 22 - so you will ensure the best conditions for the growth of muscle tissue. However, if you go to my organically at a time, do not need to break your regime - just enough sleep, no matter when you lie down and get up.

Enjoy

There is no need to consider increasing the weight of the period as a time of suffering and sacrifice. Enjoy the process of creating the body of your dreams - it gives you the opportunity not only to be beautiful and healthy, but also to get to know yourself.

Related Articles

How to gain weight: only if the matter in the diet?

Diet for weight gain: get rid of thinness

How to gain weight quickly at home: calories, exercise, recreation

How to gain weight: Calculate the base