You can Often find the question of how to lose weight and get into old jeans. Much less people are concerned about how to get better in a short time. But still this problem exists, should not close her eyes.
Evaluate your calorie needs for weight gain. First, you need to determine the total energy costs. Thin men need to multiply your weight in kg by 9, and slender women - 7. Then, multiply this number by an activity factor. If you lead a sedentary life, use a factor of 1.3; if you are doing exercises in the morning or have a job "on his feet" (the consultant at the store, etc.), use 1.6 if you are a man, and 1.5, if you are a woman.
If you are moderately active, you must use an activity factor of 1.7 if you are a man, and 1.6 for women. Once you've determined your ratio, add 500 to that number for your total calorie needs for weight gain to understand how to correctly recover.
In the diet Include your favorite sweets in moderation, there's no reason excess fat is to gain muscle mass you need. It will include more menu protein products - eggs, cheese, cottage cheese, meat - they can give satiety for a long time and contain lots of vitamins and protein.
If you adhere to a vegetarian diet, replace the meat with beans, couscous, sesame seeds, nuts and beans - they have much more protein than chicken. You can also eat tuna, canned fish - saury, squid, cod ROE. They are rich in essential fatty acids and also help in protein charge.
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Eat 5-6 times a day. This will help avoid overfilling of the stomach, and thus, in General, during the day you will get much more calories. Having learned the principle of fractional power, you will understand how you can get better offer.
Despite the fact that you need to eat enough calories food to gain weight, the specialists of the Academy of nutrition and dietetics argue that it is important that you include a variety of foods from all food groups, including fruits, vegetables, whole grains, protein foods and dairy.
Add calories in your normal meals. For example, for Breakfast make oatmeal with milk instead of water; add cheese and avocado to your sandwich at lunch; and instead of cooking the vegetables for dinner, sauté them in olive oil.
You Can get fat on seeds, fruit and nut mixes, peanut butter on toasted whole grain, cheese and crackers - all this nutrient-rich, high-calorie snacks that can help you to gain weight. How much you can recover from only one peanut butter! Per 100 grams it contains 400 calories.
Drink your calories are nutritious. Though water is good for hydration, but when you want to gain weight, it is best to drink beverages that contain calories. Milk, 100% fruit juice are the healthiest drink. The Academy of nutrition and dietetics also claim that we should drink between meals so the liquid does not affect appetite during the meal. If every day to drink a smoothie with a banana and milk, then you will no longer question about how to get better at home.
To Understand how to heal fast, you will help the following things:
On these subjects is based on the principle of weight gain. The main thing - all the calculate correctly, to not get health problems in case of error.
Get a food diary or use an online calorie calculator to keep in mind the amount of food eaten and the numbers. Add cream to soup, yogurt, mashed potatoes or oatmeal. 1/4 Cup cream adds 109 calories and 12 grams of protein. To make sure that you are gaining muscle and not fat, add strength training to your normal workout.
Consult your physician before beginning any diet to increase the weight, or when you select set of exercises. Be careful with weights. If the figure is too good to be true, return them on the shelf until the next weigh-in.
Calculating your calorie intake and adding to it 15-20%, you can use this menu, changing quantity of products for yourself. The tips on how you can get better for the shorttime, mean set of muscles and not fat. Below are the meals in several variants.
Breakfast:
Lunch:
Dinners:
Snacks:
Few know the answer to the question on how to get better at home. Gaining weight is not so difficult - much harder to do it right. If you just eat junk food, fast foods and sweets, you gain fat on the sides and hips. To recover properly you need to gain muscle mass, not fat. This requires strength training, which will be discussed below.
Many need to recover only five to seven pounds to reach your ideal weight. 5 pounds at home a girl can get better for a month. How? You need to calculate your calorie with an accuracy of up to a dozen. In one kilogram of fat is 9 thousand calories. Therefore, five kilograms is 45 thousand. Calculate your daily caloric, divide 45 by 30 days - get 1500 calories - the number that you want to add to its normal to gain 5 pounds in a month.
But then it turns out that you gain fat, not muscle... Is there an error? No. All right. You gain fat, but if you do strength exercises, then it "processes" in your muscle mass. If you do not do activity, instead of muscles you will get saggy sides and health problems.
How can you get better, not gain fat, if you can not go to the gym? Correct answer: to do at home! Here's a great home workout - if you do it with regularity three times a week, elastic, having a toned body you provided! So, our equipment home workout:
Training.
Cardio training (required for the dispersal of blood and enhance fat-burning processes). There are several options:
Strength training. After cardio you should immediately begin working with the muscles until your body is configured to transform fat into a mass.
In conclusion, we present a list of useful products that will help you to gain weight and have a high energy value:
These products are leaders in the number of calories per 100 grams. Adding them to your diet, you will not only gain weight but also get much vitamins and minerals.
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Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."
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