I can’t gain weight at home: reasons
In addition to various diseases, genetics can be considered among the causes of excessive thinness. However, you should not ignore a person’s lifestyle - smoking, drinking alcoholic beverages and coffee, constant hassle, lack of sleep - may well become the determining factors for underweight.
To know exactly how to gain weight in your particular situation, you should pay attention to the “red flags” - the symptoms of a particular condition, the intensity of kilogram loss and other factors. Even seemingly small manifestations of fatigue or poor health can become a signal of serious disturbances in the functioning of the body, which prevents you from gaining weight.
How to effectively gain weight for a thin man
A lot of guys are skinny by nature. And, as a rule, this is a disaster for them. How can a guy gain weight quickly? “What’s so complicated about that?” - you ask. You can just eat a lot and gain weight, but, as a rule, guys eat a slice of milk sausage with mayonnaise before bed, but the weight still stands.
But you definitely don’t need to do this, these guys have a desire to gain weight, but at the same time not get a saggy belly in addition. Gaining weight solely through fat deposits is not our way. How to increase muscle mass without accumulating extra centimeters of fat in a short period of time?
To build muscle mass you need to spend more than one week. The main thing here is to choose the necessary tactics and then you can add several kilograms due to muscle growth. As a result, the body will no longer seem so thin. Muscle mass grows mainly as a result of regular strength exercises, and it is also necessary to use additional weights.
Importance of Nutrition
How to gain weight for a skinny person? It happens that guys work out in the gym for hours, exhausting their bodies in pursuit of a huge body. Nevertheless, they treat nutrition extremely negligently, eating either the wrong food or not enough of it. Remember that the growth of your muscles directly depends on the quality and quantity of food you eat. The same applies to standard weight gain that does not involve increasing muscle mass. In the article we will look in more detail at the first case, that is, increasing the volume of your muscles.
Muscle growth is a fairly resource-intensive process that requires energy (carbohydrates) and building materials (proteins). It's not hard to guess that accelerated growth requires a surplus of calories. The priority for getting those same calories will be natural food, and not sports nutrition, which we will talk about later. How to build muscle mass for a skinny guy? Ectomorphs are a unique type of people who have a very fast metabolism. To build new muscle fibers, additional calories are needed, the amount of which can be calculated using the following formula: your weight x 30 + 500. For example, you weigh 70 kg. Then you should consume 70 x 30 + 500 = 2600 calories, which will spur muscle growth processes.
What should the menu be and what should you eat?
In general, adolescent weight gain specialists tend to not pay attention to a balanced diet. You may not consume all foods. If a teenager eats only fast food, then this is definitely not the best option. Agree, if you prefer sausages and cutlets, you shouldn’t expect a miracle. Such food does not contain the necessary micro and macro elements; these are simple carbohydrates and cholesterol.
To increase weight, you must constantly saturate your body with calories, and there must be more of them than you burn. This is how our body works.
By the way, every average man should eat at least 2500 calories a day!!!
I think that everyone can calculate their calorie intake; also pay attention to the amount of dietary fat and add another 500-600 calories to the final figure. If you regularly do pull-ups, strength training and cardio exercises, then add a few hundred more. As for the food intake itself, in order for the body to absorb it, you need to know when to stop. An apple is healthy, but a kilogram of apples eaten at a time will not be absorbed, so know when to stop. It is better to eat more than three times a day, and use any protein as snacks: cottage cheese, meat, fish.
Even if you increase the caloric content of your diet, the problem will not go away immediately. Building muscle mass is not easy, so don't forget about carbohydrates to give you extra energy. Carbohydrates (if you want to gain weight) must be consumed 3 times a day, at least. This is the only way you will know how to enlarge your body.
Nutrition for fast weight gain in men
The first thing men need to pay attention to is “How to gain weight quickly?” — rationalization of nutrition. The basic principles of nutrition for weight gain are to eat large amounts of high-calorie food, evenly distributed throughout the day.
Basic principles of nutrition correction that will help a man gain weight:
- Meals should be taken at least 4 times a day, ideally 5-6 meals should be consumed per day, including snacks. Be sure to include carbohydrate fuels in your diet as the main source of energy. It is necessary to include high-quality protein in the daily menu - dairy products, meat (including poultry), fish and seafood are good for these purposes. A complete meal should include an increased dose of proteins and carbohydrates. A man who wants to gain weight should increase the daily amount of calories consumed by 300-500 above the norm established by WHO, taking into account his rhythm of life and physical activity. Immediately after eating, you should relax and unwind. If you play sports, the time interval between workouts and meals should be 1-1.5 hours.
- Breakfast lunch and dinner. For breakfast, it is most acceptable to eat an omelet of several eggs with the addition of heavy cream or milk. Be sure to include high-calorie fruits and dried fruits in your diet (salads and milkshakes containing them are ideal for breakfast). Eat full-fat cottage cheese, honey and light proteins, such as seafood and fish, in the morning. Make it a rule to have your morning meal within an hour of waking up. It is useful to eat porridge seasoned with butter. For lunch, try to eat vegetable salads fortified with vitamins, thick soups like goulash or shurpa, and for the main course have a serving of pasta or potatoes with a large piece of meat or fish. For dinner you can eat stew with seafood sour cream, cottage cheese casserole or omelet. Try to drink coffee with cream.
- Snacks. First of all, they must be healthy. There is no need to satisfy your hunger with crackers, chips and processed foods. To effectively gain healthy weight, you need to eat right. Give preference to sweet casseroles, dried fruits, yogurts, drink more milk and milkshakes, and snack on sandwiches made from whole grain bread with cheese and ham. Diversify your menu with vegetable salads, eat more chicken eggs. Eat plenty of nuts - the most valuable product for men's health, strength and figure.
Remember the main rule: large portions, stuffed with all possible products, are not a guarantee of normal weight gain. The main thing in any diet and nutrition system is to get all the necessary vitamins and microelements from your daily diet. Try to eat home-cooked food and take it with you so that you are not tempted to indulge in quick, unhealthy foods.
Sample menu for gaining muscle mass
Breakfast – oatmeal with water or milk. 3 eggs, coffee. He can also cook an omelet, eat some fruits, cottage cheese, and a protein shake.
Lunch – salad dressed with butter or sour cream, a piece of meat, a side dish. You can eat soup, but the main thing is that it contains cereals or potatoes.
Dinner – salad with buckwheat porridge and chop. And before going to bed, you can eat cottage cheese or drink a glass of full-fat kefir.
Snacks – dried fruits, fruits, cottage cheese, eggs. There is no need to think or look for other folk recipes, if you eat a little more than your body needs, and at the same time you get all the necessary elements for growth and development, you will certainly gain weight.
Brewer's yeast for weight gain
This is the answer to the question: “how can a guy gain weight quickly?”
They have a positive effect on metabolic processes, adding not only weight, but also improving the skin. Many people don’t want to drink them because they are afraid of getting a “beer belly”, but these are just a myth. They are the ones who will help you accelerate the growth of muscle mass (of course, sports should not be excluded, everything should be in harmony). In a week you will already see the first result.
Yeast contains many amino acids, some of which are not produced by the human body and must be obtained from foods. The calorie content of yeast is also off the charts; it is 4 times more caloric than meat and contains the same amount of protein, which is absorbed faster.
How should you eat properly?
Since athletes can be of different types, it is very important to choose the right products for the menu. Moreover, poor nutrition can be the reason that the relief does not want to form, despite training
Remember that nutrition should always be balanced and complete. Only in this case will the body receive everything it needs and not lose its muscle mass. It is worth giving up various types of chemicals.
You need to exclude all types of alcoholic products, sweets, fast food and various types of semi-finished products. But you need to drink at least 2 liters of clean still water
Going to the gym to gain weight
Those guys who want to gain a couple of tens of kilograms do not at all want to see themselves as fat balls, but such a result is guaranteed if you do not go to the gym. Give priority to strength training. To quickly build muscle, it is important to be patient and have a competent trainer who will monitor your results and, if necessary, seek motivation. If you don't have money for personal training, look for information in books, or find basic exercises and work with them for now, and then just add weight.
Give preference to barbells and dumbbells - only they guarantee results. The main thing is not to do the exercises by inertia, do everything slowly and conscientiously, you are trying for yourself. Here is a short list of classic exercises that will help you build muscle in a short time:
- Stanovaya,
- bent over barbell row,
- pull to the chest on the upper block,
- pull to the waist on the lower block,
- biceps: standing and sitting,
- biceps on Scott,
- forearm.
In the future, I will try to talk in detail about these types of exercises, perhaps even shoot a visual video for you!
For now, I recommend the following video:
I will follow your progress, I hope that I motivated you a little with this post. I look forward to your reports and results! Subscribe to my blog and always be in the center of events!
Text - Agent Q.
Weight gain workout program for teenagers
Strength training for teenagers in the gym has its own characteristics:
- Weak muscle corset (especially the lumbar region)
- The musculoskeletal system is not ready to work with heavy weights
- The cardiovascular system is subject to age-related changes and needs special attention
All these factors dictate certain requirements for the training program:
- Each lesson requires exercise for the abs and lower back, which strengthen the muscular corset of the back.
- Almost all exercises are performed lying down or sitting to minimize the compression load on the spine during forceful impact
For the same reasons, the program does not include barbell squats and deadlifts.
Instead, safer basic exercises are used - leg press in a machine and pull-ups on the bar.
Next, consider an example program:
