Not all representatives of the fair sex dream of losing weight. There are many girls who want to become more feminine, and to achieve this goal they must gain weight. Excessive thinness can cause self-doubt and even lead to deterioration in health. And if for those who want to become slimmer, gaining a couple of kilograms and no more is not a problem, which becomes the main reason for excess weight, then such a “luxury” is often not available to those suffering from excessive thinness. To gain appetizing shapes, they must try no less than those losing weight.
How to gain weight for a girl: action plan
Achieving your goal involves developing a clear action plan that will allow you to quickly gain the desired weight. It comes down to three fundamental points:
- changing eating habits;
- regular strength training;
- revising your lifestyle.
Each requires detailed consideration, clear perception, and application to daily routine. Otherwise, the weight will either remain unchanged or, conversely, begin to decrease.
How to quickly gain weight for a girl
Whole wheat bread
Whole grain bread is another good source of carbohydrates that can help you gain weight. You can make very simple, high-calorie and well-balanced meals by pairing it with protein sources such as eggs, meat and cheese.
How can a girl gain weight using this product? When buying bread, focus on natural whole grain bread and with bran. Healthy versions of the product are available in most stores.
What lifestyle contributes to weight gain?
Stressful situations and constant depressed mood in naturally thin people are accompanied by the loss of kilograms. Constantly being in a good mood and positive emotions, on the contrary, will help the body quickly adapt and readjust to the fact that you need to gain weight, and not spend existing and incoming energy sources.
No bad habits. Neither large nor small doses of alcohol provide any health benefits. Smoking not only has a detrimental effect on the body, but also speeds up the metabolism. By giving up smoking, gaining the desired kilograms will become much easier. All this is true only when activities that consume excess energy are eliminated.
The latter means that you should refrain from any aerobic exercise. Dancing, running, swimming, aerobics, exercise on bicycle and elliptical trainers require energy expenditure, but have virtually no effect on the growth of muscle tissue, and, therefore, lead to an even greater decrease in volume.
You definitely need to believe in your own strength and success. Having a clear idea that the goal will be achieved is motivating. Otherwise, no results will be achieved. Another important point that should not be misleading is that, of course, it will not be possible to build a beautiful body in one month. It takes much more time, but every change that occurs will bring an incredible sense of satisfaction and make you work further.
Body types
It should be noted that among girls it is easier or more difficult for some to lose weight. The same is true with weight gain. The point is that there are several body types with individual characteristics of physiological processes:
- Endomorphs have an obese, dense figure, a tendency to quickly accumulate fat, and slow weight loss.
- Mesomorphs are an athletic body type. Ease of weight loss control and high-quality weight gain (with a minimum of excess fat).
- Ectomorphs – thin body structure: thin bones, long limbs, narrow shoulders. Therefore, how to gain muscle mass for an ectomorph girl is a particularly difficult question. Representatives of this physique are hardy and have a good metabolism.
Each body type has its own characteristics. But this is not an indicator that genetics cannot be overcome. Mesomorphs can easily gain weight by uncontrollably eating hamburgers and sweets. And endomorphs will build strong muscles that will amaze anyone after reducing the percentage of subcutaneous fat.
Strength training
The pounds you gain represent both fat and muscle tissue. And if you don’t get rid of the former, the result will not be rounded feminine outlines, but folds that will in no way add attractiveness to the figure. This can be avoided by strength training aimed at increasing mass primarily through muscles.
Energy consumption for an hour of strength exercises ranges from 350 to 450 kilocalories, which will not allow weight loss, but will give a significant impetus to the growth of muscle tissue. It is the part of the body that is being worked that will increase in volume. Thus, you can easily adjust your silhouette and the most problematic areas by pumping up your buttocks, abs, calves, and so on. The main thing is to choose the right exercises.
Mass training program
DAY 1
DAY 2
DAY 1
DAY 1
DAY 2
Leg bending in a lying machine
- 4 sets of 6-8 reps
- Body part: Hamstrings Equipment: Exercise
Squats
- 4 sets of 6-8 reps
- Body part: Quadriceps Equipment: Barbell
Seated calf raises
- 4 sets of 6-8 reps
- Body part: Calves Equipment: Exercise
Extension of arms from behind the head on the lower block
- 4 sets of 6-8 reps
- Body Part: Triceps Equipment: Block
Barbell curl
- 4 sets of 6-8 reps
- Body part: Biceps Equipment: Barbell
Incline crunches
- 4 sets of 6-8 reps
- Body Part: Press Equipment: No
Hyperextension
- 4 sets of 6-8 reps
- Body Part: Lower Back Equipment: Other
Vertical barbell pull
- 4 sets of 6-8 reps
- Body part: Shoulders Equipment: Barbell
Bench press
- 4 sets of 6-8 reps
- Body part: Chest Equipment: Barbell
Standing dumbbell lateral raises
- 4 sets of 6-8 reps
- Body part: Shoulders Equipment: Dumbbells
Pulldown to the chest on the upper block
- 4 sets of 6-8 reps
- Body part: Lat Equipment: Block
Hyperextension
- 4 sets of 6-8 reps
- Body Part: Lower Back Equipment: Other
Hanging leg raises
- 4 sets of 6-8 reps
- Body Part: Press Equipment: No
More experienced girls who are familiar with hardware can continue training according to the following split program.
Nutrition is the basis for weight gain
Without changing your diet, it is impossible to make any progress in weight gain. Weight gain occurs in the body when nutrients are supplied in excess. The surplus is spent on:
- building muscle tissue during strength training;
- support of glycogen and fat depots, which are energy reserves.
Fat deposits, that is, unwanted folds, appear only when nutrition is uncontrolled and vigorous activity is reduced to a minimum. This necessitates the need to perform strength exercises.
You need to consume more calories than you burn during the day. If they are smaller, it is simply impossible to achieve any progress in gaining weight - neither muscle nor fat will increase.
Whole grain cereals
Whole grain cereals and cereals can be an excellent source of carbohydrates, calories and nutrients. While you should avoid processed foods that are high in sugar, healthier forms like oatmeal can be a great source of carbohydrates in your diet.
Grains also contain beneficial nutrients such as fiber and antioxidants. Be sure to read the label and avoid cereals with refined grains or added sugars.
How many calories does it take to gain weight?
Finding the balance point allows you to answer this question - this is an indicator of when the weight remains stable, that is, a person neither gets better nor loses weight. To do this, you need to weigh yourself and eat as usual for a week, counting your daily calorie intake.
Sudden jumps should not be allowed. You need to eat within the same calorie limit every day. You should not deny yourself anything. You just need to strictly count calories, including both main meals and snacks.
After seven days, re-weighing must be repeated. Better at the same time as the first. If the weight has not changed, then the average calorie intake for the week is the equilibrium point at which body weight remains unchanged.
Girls are recommended to gain 500 g per week, that is, approximately 2 kg per month. For some, the figure, depending on individual characteristics, will be a little lower. However, the total increase over 30 days should be between 1 and 2 kg. And if you stick to this course, then over time you will gain the desired weight.
An increase of half a kilo provides an increase in calorie intake. There are no exact recommendations here. For some girls, it is enough to introduce 400 kilocalories into their diet, while for others, even 500 kilocalories is not enough. Finding the exact number can only be done experimentally.
During the first week of starting a “weight gain program,” caloric intake should be increased from the equilibrium point by a minimum of 300 kilocalories. If there is no increase or it is less than 500 g, you should slightly increase the daily caloric intake and so on until the required increase is achieved.
Dark chocolate
High-quality dark chocolate provides you with tons of antioxidants and guarantees health benefits. Most people are advised to choose varieties with at least 70% cocoa content.
Like other high-fat foods, dark chocolate is very high in calories, which means it can help you gain weight. Each 100-gram bar contains about 600 calories and contains micronutrients and health-promoting compounds, including fiber, magnesium and antioxidants.
What should the diet be like?
Calories represent the energy expended by the body both to maintain vital functions and systems, and to carry out any physical activity that a person performs. It comes exclusively from the food consumed. The source of energy can be any basic nutrient - protein, fat, carbohydrate.
There are 4 kcal per gram of protein and carbohydrates, and 9 kcal per gram of fat. Therefore, it does not matter what kind of food you eat to gain weight. The main thing is how many calories the body receives along with it. This allows you to eat as balanced as possible and not deny yourself various tasty things, which are mostly carbohydrates.
Principles of weight gain - BZHU ratio
A girl who wants to gain weight, but gain kilograms mainly from muscle tissue rather than fat deposits, should correctly distribute nutrients in her diet.
Squirrels
Training increases the need for protein, but the amount per kilogram of body weight varies from 1 to 2 g per day. Recommendations from sports nutrition manufacturers are a little higher, but they are often driven by the desire to sell a rather expensive nutrient, which is protein.
Its excess is converted into glucose when energy is needed, or excreted when it is not needed. Girls should take an average number equal to 1.5 g per 1 kg of their own body weight. This amount is enough not only to replenish energy costs, but also to build muscle fibers. And if your weight is 50 kg, you need to consume 75 g of protein per day.
Fats
The body needs essential fatty acids and fat-soluble vitamins. If they are excluded from the diet, it leads to health problems. Fears about fats are largely unfounded. Fats contain a large number of calories, which quickly and satiate well. The main thing is to adhere to the daily norm of 20-30% of the total diet. If the daily caloric intake is 1500 kcal, then fats should account for approximately 375 kcal (25%), that is, 42 g (375/9).
Carbohydrates
They represent the cleanest source of energy. Having calculated the amount of protein and fat, the rest of the diet can be safely filled with both slow and fast carbohydrates. The main thing is to stay within calorie limits.
Approximate daily diet
If you consume 1500 kcal per day, and the initial weight is 50 kg, then the nutrients may account for the following ratio:
- Protein: 75 g per day x4 = 300 kcal
- Fats: 44 g per day x9 = 400 kcal
- Carbohydrates: 1600 – 700 = 900 kcal/4 = 225 g per day
Based on this calculation, you can easily calculate your daily caloric intake.
Full fat yogurt
Full-fat yogurt is another healthy and nutritious snack. It has an excellent nutritional composition, including a well-balanced mixture of proteins, carbohydrates and fats.
There are numerous yogurt-based snacks and healthy weight gain recipes. Here are a few of them:
- Yogurt and Fruit: Mix 1-2 cups of this dairy product with fresh or dried fruit. You can also add nuts, seeds, honey, granola or coconut flakes.
- Chocolate Peanut Butter Pudding: Mix 1-2 cups yogurt with 100% cocoa powder, peanut butter or any nut butter, and a sweetener (such as stevia). You can also add a scoop of whey for more protein.
- Yogurt Parfait: Mix 1-2 cups of yogurt with granola and mixed berries in layers to create a delicious and balanced breakfast or healthy snack.
- Smoothies: Yogurt is a great addition to almost any smoothie to increase the protein content and give it a creamier, milkshake-like texture.
General recommendations regarding nutrition
Nutrient distribution is not the only principle that should be followed when creating a menu for weight gain. It is necessary to drink a large amount of liquid, but not only water, but tea, compote, juice, and so on. Liquid is directly involved in all processes occurring in the body. The main indicator of sufficient moisture is the absence of the feeling of thirst.
You should definitely take vitamins. It is better to give preference to sports ones. If this is not possible, pharmacies will do. The cost for them is different, but it is formed not due to the difference in quality, if the composition is similar, but is determined by the brand. You should carefully study the list and dosages of minerals and vitamins included in the complex.
The diet should include vegetables. They are a valuable source of minerals, vitamins and fiber. Their amount from the daily menu should not exceed 30%. They may not be included in the total caloric intake. The main thing is not to replace the carbohydrates, fats, and proteins necessary for weight gain with vegetables.
The number of meals should be determined based on your own feelings of hunger. You can eat three to six times a day, and make up for missed meals with larger portions. Weight increases not due to frequent snacking, but due to increased caloric intake.
Healthy fats and oils
Healthy fats and oils are some of the most calorie-dense foods on the planet. Simply adding a tablespoon (15 ml) of oil to sauces, salads and during cooking can quickly increase the energy value of a dish by 135 calories.
Healthy oils include olive, avocado and coconut oil. It is very important to include them in your diet, especially if you are trying to gain weight. Avoid processed, refined vegetable oils and stick to healthy types.
