How to gain weight effectively

Most women are almost constantly dieting and struggling with extra pounds. But there are also such ladies who dream of gaining a little missing weight. It would seem much easier - do not deny yourself different delicacies and you will get the desired figure. But in reality, everything is not so simple.

How to calculate your normal weight

There are several ways to calculate your normal weight. Of course, they all give only an approximate result.

Here are some popular techniques:

• Many people calculate the ideal weight using the Quetelet method. It is based on the body mass index value. This formula can be applied to all adults of both sexes. To calculate BMI, simply divide your weight in kilograms by your height squared. In this case, growth is taken into account in meters. If the BMI is below 17.5, then this indicates anorexia, with a BMI of up to 18.5, it is also necessary to recover. If the BMI falls within the range from 19 to 26, the weight is normal, and everything that is higher indicates overweight.

• Another technique is based on the ratio of body volumes. You need to measure your waist and hips, and then just divide the first number by the second. The normal weight for this formula for women should be between 0.65 and 0.85. For men, these parameters are from 0.85 to 1.

These techniques can be called the simplest. Of course, there are other ways, more complex and computationally intensive.

How to gain weight correctly

The issue of weight gain depends primarily on the reason for losing weight. This may be a consequence of an illness - diabetes mellitus, thyroid pathologies, oncological diseases, or gastrointestinal diseases. Therefore, first you need to see a doctor and find out the cause of weight loss.

Most often weight is decreasing with improper diet or constant adherence to a strict diet. In this case, a balanced diet, a calm environment and a correct lifestyle will help bring the weight back to normal.

It is important to gain weight gradually so as not to drastically change the metabolic regime habitual for the body. Otherwise, you can cause hormonal disruption in the body and provoke the appearance of the opposite problem - excessive weight and various pathologies with health. It is optimal to observe the regime in which the weekly weight gain does not exceed 550 grams. This will preserve the health of the internal organs and will not lead to the formation of fatty deposits. It is necessary to combine proper nutrition and power loads so that weight gain does not spoil the figure.

How to gain weight at home

The first thing to do if you decide to gain muscle mass is increased nutrition. When you engage in physical exercise, the body will need strength to perform it, and the mass will increase faster. Give preference protein products... It is protein that is the building block for muscles. Therefore, you do not need to deceive yourself and eat sweets.

It is very important to properly distribute energy during weight gain. This will combine mass gain and fat burning. Physical activity must be correctly combined with rest. Therefore, train 2 or 3 times a week for an hour. For exercise, you only need a couple of dumbbells.

Before exercising, be sure to do a little warm-up to warm up your muscles. You can include in the warm-up circular movements of the body and hands, run, bends and squats. If you have a hoop, you can spin it for a few minutes.

Include exercises for the muscles of the buttocks, squats with a jump, push-ups (you can emphasize on the knees), exercises for the development of muscles of the back and abs in the main workout.

Exercise with dumbbells develops muscles well. Stand up straight and hold the dumbbells at hip level. Now bend down, keeping your back straight and your pelvis pulled back. When you cannot go further, go up just as slowly.

Another effective exercise is the boat. Lie on your stomach and stretch your arms out in front of you. Now, arching in your back, raise your arms and legs at the same time and hold this position for a short period of time.

How to quickly gain weight for a girl

As we have already noted, first of all, you need to pay attention to your diet. Keep in mind that to gain weight, you need to eat more often and higher in calories. Your daily intake should increase by about 500 calories. It should be borne in mind that with regular physical training, the body burns a certain amount of energy. Then in the number of additional calories you will need to include the amount that is burned during exercise.

Eat at least 4 times a day, be sure to have small snacks between meals. After eating, you can rest a little and lie down for a few minutes. Drink a glass of fresh juice shortly before meals to whet your appetite.

Pay attention to the foods you eat. You shouldn't be too heavy on fast food and sweets. You need to consume complex carbohydrates - vegetables, fruits, potatoes and cereals. Be sure to consume any nuts and fish oil. Include fruit and vegetable juices and plenty of water in your menu. Milk and egg shakes and meat in any form are very useful for you.