Exercises to gain weight. Diet for rapid weight gain - how to create the right menu? Low Intensity Aerobic Training

This recommendation is especially relevant for those who want to gain weight. Eat more often, small amounts of food 5-6 times a day. Do not overindulge in sugar and unhealthy foods rich in fat, as this will lead to the appearance of excess fat deposits. For the same reasons, try not to drink a lot of coffee, exclude the entire range of carbonated drinks, replace them with milkshakes and high-calorie drinks. Drink 30 minutes before meals and 30 minutes after meals.

Try carrying some snacks, such as nuts, with you. Eat them in your free time.

Increase the proportion of protein foods

Do push-ups, squats, pull-ups, and other exercises whenever you have time for at least 15 minutes every day. After each workout, eat food rich in protein supplements (for example, special bars and drinks). Gradually make your workouts more difficult, otherwise your muscles will get used to the load and the exercises will stop working.

Instructions

Breakfast should start with a glass of fruit juice. Then eat a large portion of oatmeal. Prepare them as follows: soak them in milk in advance. After they swell, season them with grated apple, nuts and. Finish your breakfast with two or three more hot cups. Drink it with a white bread sandwich.

There must be a second breakfast. Serve it first breakfast after 2-3 hours. You can choose any of the two proposed options. The first option includes broth and a glass of freshly squeezed fruit juice. Second option: A large sandwich with sausage, a glass of high-fat yogurt and on top of that.

Dinner. Prepare a vegetable salad, season it generously with high-calorie sour cream or mayonnaise. In addition, cook vegetable soup in strong chicken broth. For the main course, be sure to eat meat with a side dish of mashed potatoes or pasta. Pork is best. If you do not want the suggested side dishes, but want to eat rice, be sure to flavor it with creamy or sour cream sauce. Be sure to drink your coffee with cream. And for dessert, eat a couple of fruits.

3 hours after lunch, have an afternoon snack. There are also several food options. The first option includes a salad with meat or chicken, dressed with high-calorie mayonnaise, a large sandwich with sausage or butter, and chocolate. Second option: pies with meat or mushrooms, a mug of hot tea with honey. Tea can be replaced with hot chocolate.

For dinner, make yourself scrambled eggs from three eggs and fry some potatoes. Eat a large portion of it, prepare a sandwich with sausage. Finish your meal with two glasses of full-fat milk.

Before going to bed, eat an apple and drink a glass of warm milk.

note

Many people cannot gain weight. But this is really a problem. Weight below normal is just as harmful to the body as being overweight. Gaining weight is not an easy process and you need to approach it. In reality, you can gain 0.5-1 kg of muscle mass in a week. To gain 500 grams, you need to consume 2500 kcal more than your body uses daily. This means that you need to consume 350-700 kcal more per day.

Helpful advice

When is it good to gain weight? Anyone can name the advantages that the owner of an overly slender figure enjoys - eat what you want and when you want, no cellulite, bulging belly and other delights that inevitably arise when you are overweight. First of all, normal sleep and getting your body accustomed to breakfast helps you gain small but long-awaited kilos in a couple of weeks.

Sources:

• how to gain weight in one week

Thinness and the desire to gain weight are most often perceived as fictitious difficulties. However, anyone who sets themselves the goal of gaining 10-15 kg sometimes faces serious difficulties. Medical statistics claim that excessive thinness is in most cases a symptom of a serious endocrine disease, nervous disorder, stomach problems, and even a manifestation of oncology. Moreover, the thinness complex often develops into severe depression and breakdowns. How to gain 15 kg without harming your health?

Instructions

First, find out what causes the deviation from normal weight. Perhaps this is a disruption of the functioning of internal organs or characteristics of the body and nervous system. Doctors distinguish 2 types: pathological and physiological. The first is precisely caused by health problems. The second is explained by the genetic predisposition of the body and natural accelerated metabolism. One way or another, the issue of weight gain should begin to be addressed by making an appointment with a doctor for a full examination and finding out the reasons for thinness.

To gain the treasured 15 kg, you need to go on a diet. And your diet should in no case be the complete opposite, that is, eat everything in a row and in large quantities. Your main task is to improve and change your diet.

To stimulate your appetite, before each meal, drink a glass of vegetable or fruit juice, you can even indulge in a mug of non-alcoholic beer.

A good option for those who want to add a few extra pounds to their weight is pasta. Choose spaghetti, horns, noodles, pasta - whatever you like best. It is recommended to supplement the dish with bacon - this is a very high-calorie food that allows you to...

Lard, fatty pieces of pork in gravy and duck meat will also help you shape your figure, especially if you eat them regularly. However, you should not abuse such food.

Be sure to pay attention to fatty fish, which contains omega-3. We are talking, in particular, about salmon, tuna, and sardines. These foods contain not only a large amount of calories, but also useful substances, so consuming them will be an excellent option for both your figure and your health.

For breakfast, eat sandwiches with butter and fatty cheese. The best option for those who want to gain weight is cheddar, as well as soft cheeses. These are also high in calories. By the way, butter can not only be eaten at breakfast, but also added to dishes that you prepare for lunch and dinner.

Also eat vegetable oil: it can be used not only for frying, but also as an additive to salads.

Donuts and other baked goods, chocolate, and sweet berries help you gain weight. A wonderful high-calorie drink is a smoothie made from full-fat milk with cream, berries and bananas. Bananas should be used - this one is for those who want to gain weight.

Another suitable product in this case is potatoes. It should be added to salads, baked, fried. A healthy and at the same time very high-calorie dish is boiled potatoes with camelina oil.

Useful tricks for those who want to become fatter

Milk helps not only to gain weight, but also to gain a beautiful figure without flab. You can not only drink it, but also prepare cocktails and cook porridge based on it.

Use rich gravy and salad dressings. Add boiled fatty meat, beans, cheese, and nuts to casseroles. By the way, eat it just like that, as a snack during the day. This product is healthy and high in calories. The best option is macadamia, pine nut, walnut, Brazil nut, peanut, pecan, hazelnut. Coconuts, pistachios and chestnuts are much less effective in this case.

Tip 2: What foods help you gain weight quickly?

Sometimes weight needs to be gained, not lost. Causes of excessive thinness include genetic predisposition, poor nutrition, or the presence of any disease. To exclude the last factor, you need to consult a doctor. And if it does not reveal any health problems, you can gain weight by eating certain foods.

Weight Gain Products

In addition, when eating protein foods, be sure to devote enough time to physical activity.

Carbohydrates are the main sources of energy, since when they enter the body as a result of chemical processes, they are converted into glucose, which supplies the body with the energy necessary for life. And if there are not enough carbohydrates in the body, it will use muscle tissue to replenish energy reserves. As a result, this will lead to a significant decrease in muscle volume. Quality carbohydrate foods include oatmeal, brown rice, bread, beans and potatoes.

Healthy unsaturated fats are also necessary for weight gain, including weight gain. Foods containing healthy monounsaturated and polyunsaturated fats include: avocado, olive oil, almonds, hazelnuts, seeds, dried fruits and fatty fish.

Nutrition principles for weight gain

In addition to the main foods that contribute to weight gain, be sure to include fresh fruits and vegetables in your diet, which are a storehouse of minerals and also help normalize the functioning of the gastrointestinal tract.

If after all your efforts you are unable to gain weight, be sure to consult a specialist.

Sample menu for weight gain

In our world of people who are always losing weight, the questions are: “How can a man gain weight quickly?” most don't care. But those who burn every calorie without a trace, do not want to grow muscles, there is a need to buy clothes for teenagers, and they rarely know how to organize their nutrition and training in such a way as to acquire a sporty look.

And we are not talking about chasing mass, as in professional bodybuilding. Optimal increase in body weight through muscle mass is beneficial for men. It will help you maintain high testosterone levels for many years, avoid getting injured at home and, finally, gain self-confidence. Fortunately, men can easily gain weight, even if they are naturally thin.

Causes of underweight

You can gain weight quickly, but you should take into account the fact that any load, even in the form of kilograms, can negatively affect the condition of the joints and the cardiovascular system. Therefore, you should think very carefully before you start gaining weight and undergo a full examination to identify diseases of the internal organs and systems.

As a rule, the cause of weight loss is acute or chronic diseases. After undergoing the examination, you will find out whether you have such diseases or not. If they are, then you must first cure them and only then start gaining weight. In most cases, getting rid of diseases, a person’s weight returns to normal on its own without any effort.

Another reason that is common for underweight is heredity. If you have thin people in your family who are constantly trying unsuccessfully to gain weight, then most likely you won’t succeed either. Unfortunately, this is your physiology, there is nothing you can do about it. In this case, you can gain weight only by seeking help from a plastic surgeon, who will increase your weight by pumping fat.

If you don’t have any thin people in your family and you have undergone a full examination, which revealed no diseases that affect your weight, then you should pay attention to your lifestyle. Perhaps your diet consists of low-calorie foods and at the same time you lead an active lifestyle and are constantly exposed to stressful situations. In this case, it is necessary to avoid stress or take sedatives, which will allow you to calm down and not take everything so personally.

Understanding how to gain weight is easy. Weight does not grow on its own, but depending on how much energy the body absorbs from food. Therefore, it is necessary to ensure:

• an uninterrupted flow of quality calories from healthy, nutritious foods;
• surplus of these calories. This means eating more than is usually required to maintain your current weight;
• good digestibility of food.

Of course, when we talk about gaining, we don't think about a fat belly or... You need strong, dense, defined muscles, not fat deposits. And for their growth, diet alone is not enough; regular, and properly organized, diets will be required.

It would also be a good idea to start by calculating your body mass index and accurately determining your deficit. It is best to contact specialists at a fitness center, who will not only calculate the indicators, but also tell you which tissues are missing - fat or muscle. And at the end they will prepare basic recommendations on diet and training.

How to gain weight quickly and in healthy ways

Before you take any steps to gain weight, you need to visit a nutritionist to calculate your daily caloric intake for weight gain. Daily caloric intake is calculated individually, taking into account age, gender and initial weight. Lowering it can lead to lack of results, while raising it can lead to health problems.

The main mistake men make is copying the training plans of bodybuilding champions. Yes, these guys are really big, but they:

• genetically gifted in a different way, usually mesomorphs or endomorphs;
• They have been studying for more than one or two years. Usually, before reaching a decent weight category, 5-6 years of hard work pass from the moment you first go to the gym;
• some people use pharmacological support (injections of testosterone, growth hormone, and anabolic steroids), which we do not need at all for health and aesthetics.

The classic split training plan is not suitable for those who fight for every kilogram of mass.

The reason is simple - the beginner’s nervous and endocrine systems do not have time to recover. As a result, testosterone secretion may decrease, recovery will be impaired due to, and the result will not be pumping, but overtraining.

Instead, please observe the following rules:

• train 3 times a week;
• Be sure to do squats and one of the deadlift variations. These are the basic movements for gaining mass throughout the body. They not only use absolutely all the muscles, but also give a powerful testosterone surge. Start by mastering the technique with medium weights, strive to switch to a strength mode of work - 5-6 repetitions, heavy weight, from 4 approaches for each movement;
• Pull-ups, standing presses with a barbell (not sitting with light dumbbells) are mandatory exercises for a high-quality set. And, of course, don’t forget about the bench press, it needs to be done using the classical technique, without a “bridge” for now;
• Approximately a beginner’s training for a set looks like this. Monday - squat, good morning barbell, plank stand, bench press, barbell row. If you have strength left - biceps or triceps, any one exercise. Wednesday - deadlift, weighted pull-up, standing press, any one abdominal exercise. Friday: repeat Monday's workout;
• Contrary to popular belief, aerobic training can be done, and is necessary for health. If you run, swim or pedal, eat just over 5g of carbohydrates per kg of body weight and you will continue to grow. Only extreme types of endurance work frankly interfere with increasing mass - preparing for a marathon, Ironman triathlon or something similar;
• Work out the basic technique with a trainer, so you will know for sure that the muscles are working and doing it safely.

Most people in the modern world are faced with weight problems. Most of them are either overweight or obese. However, there is another group of people who have the opposite problem - being underweight or thin. I can’t get better, they say.

For overweight people this problem may not seem real, but for underweight people this problem is very relevant. In most cases, this problem is not purely medical or psychological in nature. It often depends on a person's metabolism, body composition and genetic factors.

In this article we have collected little secrets and the most effective tips that can really help you gain weight.

The principles of gaining weight for almost all people with weight problems will be the same, regardless of what the root of the problem is.

This means that the human body does not have enough body weight to maintain an optimal level of health.

Despite the fact that excess weight is the number one problem in the modern world, being thin can also lead to a host of health problems. One study found that there is a high risk of early death due to being underweight. Excessive thinness has a bad effect on the immune system. The body does not receive enough vitamins, minerals and other nutrients. They are necessary to perform vital body functions. Such people are extremely susceptible to immune diseases, for example, viruses, osteoporosis and infections, if they do not have enough kilograms.

There are several reasons why a person loses weight or has trouble gaining it. The most common cause is eating disorders. The most common of these is anorexia nervosa, a very serious mental disorder.

Other causes of being underweight are various diseases such as diabetes, thyroid problems, infections or even cancer.

If you experience symptoms of any of the above, contact your healthcare provider immediately.

How can you gain the desired kilograms?

There are many ways to gain weight quickly, but we recommend doing it correctly and for health benefits.

If you want to gain weight quickly, then most likely, not only in the abdominal area. There is no need to immediately rush to donuts and Coca-Cola. If you start acting in this manner, then you can end up with type 2 diabetes or heart disease. Therefore, it is imperative to choose methods and a diet with which you can gain weight quickly and safely for your health.

How do you know if you are or are underweight?

The doctor can also help with this.

Taking into account your height and weight, the amount of food you eat and physical activity, a doctor or nutritionist can tell you exactly if you have problems. So, let's start with what you need to eat to get those treasured kilograms?

What to eat to gain weight

If you're eating like crazy, but it's not helping much, then you need to eat more nutrient-rich foods. It may well be that it only seems so to you, but in fact the daily calorie intake is not high enough for the body to begin to gain weight. And the second option is that you may have problems with the digestive, endocrine or hormonal systems.

Below we will look at how to wisely increase your caloric intake, and if you suspect health problems, we advise you to consult a doctor and get tested.

If the average daily diet for weight maintenance is 2500 kcal for girls and 2000 kcal for men, then you need to increase these numbers by 20%.

This means that women should eat 2400 kcal per day, and guys about 2900 kcal. These are average numbers. Specifically for your age, weight, height, activity level and other individual indicators, the daily calorie intake can be calculated using any calculator on the Internet. And then you need to experimentally determine this value for yourself.

This means that you need to determine how many calories you need to eat per day on a calculator, then increase this number by 300-500 kcal and observe your body volume and weight for about a week. If after 7-10 days the weight or volume of your legs, arms, and waist become larger, then everything is in order and we continue to eat according to the same pattern. If there is no progress, then you need to increase your caloric intake.

Most foods that help you gain weight are also very tasty.

List of foods rich in nutrients:

1. Lean red meat is high in protein and iron. Choose pieces with streaks of fat where the meat has a marbled appearance. Although red meat helps you gain weight, it is not recommended to eat it too often. This meat is very tasty, but contains a lot of bad cholesterol.
2. Tropical fruits are a good option. Fruits like papaya and avocado are rich in natural sugars. Half an avocado contains 140 calories and high levels of perchloric acid, vitamins E and B, and potassium. If you don't like the taste of fresh tropical fruits, then you can make a delicious smoothie from them.
3. Replace regular milk with whole milk and full fat milk. One glass of whole fat milk contains 60 calories, vitamins A and D. Milk can be added to a wide range of foods, including drinks, cereals, sauces or muesli. If you don't like the taste of milk, then you can eat products made from it, such as yellow cheese. One slice of yellow cheese contains on average 67 kcal.
4. All types of nuts, Almonds in particular are a great source of a variety of nutrients. A plate of nuts of all types is a healthy snack between meals that will keep you feeling full for a long time.
5. You can also try peanut butter. One tablespoon of peanut butter contains 100 calories and 4 grams of protein. If you don’t know which oil to choose, choose natural oil without added sugar or anything else.
6. Salmon and tuna considered excellent sources of protein. Tuna contains healthy fatty acids, thanks to which you can not only gain weight quickly, but also benefit your body as a whole.
7. Eggs. They contain healthy cholesterol, as well as vitamins A, D and E and protein.

Do exercises to gain weight

Exercise is the best way to increase lean body mass and stay healthy or even improve it. With the help of your usual workouts, you can also gain weight and improve your shape. You just need to be more careful in choosing exercises and performing them.

There are two main problems with muscle gain.

Firstly, how can you train some muscles and prevent others from losing their mass? Secondly, how to maintain the gained muscle mass after finishing training?

The answer to the first question is extremely simple: strength training.

To gain weight at home, it is not recommended to perform cardio exercises; it is better to focus on strength exercises. Cardio exercise burns calories and all those pounds you gain will quickly come off due to this type of exercise. Therefore, put off cardio workouts for now, as they will burn all the accumulated calories very quickly.

On the other hand, strength training causes muscle contraction. They develop strength and stimulate muscle growth. This type of training may seem difficult and stressful. However, if you do them regularly, you will quickly get used to them.

Strength exercises include squats, leg curls, deadlifts, pull-ups, crunches, bench presses or biceps curls.

If you don't know where to start, ask your personal trainer, who will develop a personalized training plan for you according to your needs and abilities. You can try sports such as crossfit, bodybuilding, football, kettlebell lifting or weightlifting. Although it is quite possible to start training on horizontal bars and achieve good results without visiting the gym in your home yard.

The second point you need to pay attention to is what to do after training. Our bodies are naturally programmed to shed excess fat during exercise. To avoid this problem, you need to adjust your daily diet to accommodate your workouts. Eat regularly, at least 3 times a day, including two snacks between meals in your meal plan.

Remember, muscles grow when they rest. Try training a different part of your body every day. Give each muscle group a rest for one day. Most of the recovery process occurs overnight, but muscle tissue needs at least 12 hours to fully appreciate the workout you've done.

Don't drink water before meals

It is known that water reduces food consumption. Water is great for those who are losing weight, and not for those who are trying to gain weight (not to be confused with the daily fluid intake, both need quite a lot of it - about 2.5 liters per day, but there is a difference when to drink it).

The main reason for this is that water fills the stomach and makes you feel full. Even if you drink while eating, you still get the feeling that you don’t want to eat anymore. When we eat, our stomach gets the feeling that the digestion process has begun, and it begins to produce gastric juice.

The water entering at this moment dilutes the gastric fluids, which prevents the further breakdown of food.

There is no need to drink water before meals, this will help the digestion process. Water does not interfere with gastric juice, but it somehow suppresses gastric secretion.

Drinking large amounts of liquid at meals thins the blood, leading to an imbalance of electrolytes. This condition is called hyponatremia. It leads to digestive problems, which people who are underweight should avoid. At worst, this condition can cause muscle fatigue and irregular heartbeat.

If you love water very much, then, unfortunately, you will have to reduce fluid entering the body.

You can drink water about an hour before meals. It will be used to produce gastric juice in the future. If the food you eat makes you thirsty, then add less salt to it. Try not to eat in a hurry and find half an hour to enjoy your meal. The less you chew, the more water you will want to drink.

Instead of drinking plain water, replace it with this simple recipe: Take a small piece of ginger root and cut it into smaller pieces.

Place ginger in a cup of boiled water and let steep for 20 minutes.

Once the water has absorbed the ginger flavor, drink it with your meals.

Take creatine

Creatine is usually sold as a white powder, but the cheapest and most effective form is monohydrate, which must be diluted in liquid. This is a chemical substance often used in sports, in bodybuilding, for example.

For what? Because it stimulates the body to produce more energy.

Creatine is a dietary supplement. Athletes use it regularly, it increases performance and effectiveness in training. It affects the muscles of the body, increasing the amount of fluid in it. The body retains more water, and in just one week a weight gain of 450 g to 1,300 kg is obtained. By absorbing fluid into the muscles, creatine increases their strength.

It is an “osmotically active substance,” meaning it allows muscles to contract faster and better. When using creatine, you must adhere to the correct dosage of the supplement. The recommended dosage is 5 grams per day, but it is better, of course, to consult a specialist before deciding on the dosage.

Try to drink more while taking creatine to avoid dehydration.

Another important point about creatine is its ability increase metabolic rate. Your metabolism will work faster, which means you will want to eat more often.

If you want to achieve an ideal body, then drink creatine during meals and preferably after training.

Find your ideal macronutrient ratio

Once you have determined the daily amount of calories you need to gain weight, you need to find the ideal combination of macronutrients.

This means dividing your calories in the correct ratio between carbohydrates, proteins and fats.

Each of us has a different body structure, and therefore each of us needs a different approach to creating an ideal body.

Eat a few steps to determine the ratio of macroelements:

1. Determine what exactly you want to achieve with your diet. Most likely, if you are reading this article, then you want to get better. To do this, you need to focus on carbohydrates. This means that 40-60% of total calories should come from carbohydrates, 25-35% from protein and 15-25% from fat. It is this ratio of macroelements that stimulates muscle growth.
2. Secondly, you need to determine your body type. There are three main human body types. Some people have a mixture of the two types.

Ectomorph

These people are slender and narrow-boned and have small chests and shoulders.

Their metabolism is very fast, so it is difficult for them to gain weight.

If you are an ectomorph, then your diet should consist of plenty of high-quality carbohydrates.

They should account for 30-60% of the total calories you consume.

Also, 25% should be left for protein.

Mesomorph

This body type includes people who are strong and muscular, have well-defined shoulders and are very athletic.

The ideal ratio of macronutrients for them would be a large proportion of carbohydrates in the diet.

40-50% of food consumed should come from them.

Endomorph

These people have a soft and round body, more like a pear, and they have a slow metabolism.

Unlike ectomorphs and mesomorphs, endomorphs do not need to eat a lot of carbohydrates to gain weight quickly.

Only 30-40% of total calories should come from carbohydrates to gain weight and build muscle mass.

More often than not, women burn calories faster. So if you are a woman, then aim for 40% carbohydrates in your diet. But keep in mind that it all depends on the person, what suits one person is not a fact that it will suit another.

For example, to gain weight quickly, an ectomorph man needs more carbohydrates than a mesomorph woman.

It will also depend on the person's metabolism.

Drink nutritional shakes

Can't you eat more than you currently eat?

Or maybe three meals and two snacks isn't helping you?

There is another way to get more calories.

Try drinking them!

For many people, eating five meals a day becomes a real challenge. If you don’t have the strength to chew anymore, make yourself a delicious cocktail.

Can also be used in the form of cocktails.

Here are some tips if you have problems with high-calorie shakes:

• Drink the cocktail very quickly;
• Don't wait until the ingredients start to sour or ferment;
• Add ingredients to taste. For example, almonds, vanilla, cinnamon or whatever you like;
• If it is problematic to drink the entire portion at once, then try drinking half a portion for the first 4 days;
• If you have malabsorption problems, try drinking avocado-based smoothies.

Here are some delicious and nutritious recipes:

• 1 medium or large avocado, 2 medium bananas, 1 jar of whole milk yogurt and 4 raw eggs. Total calories=1022;
• 1 jar whole milk yogurt, 1 cup coconut milk, 6 tablespoons whey protein, 3 tablespoons honey, 1 cup frozen blueberries, 6 raw eggs, 2 tsp. vanilla. Total calories=1575;
• 1 cup coconut milk, 2 medium bananas, 1 cup frozen blueberries, 4 large raw eggs. Total calories = 1005;
• 1 cup boiled sweet potatoes, 3 tbsp. honey, 6 tbsp. whey protein, 4 large raw eggs. Total calories=905;
• 1 medium to large avocado, 1 cup coconut milk, 2 medium bananas, 1 cup sweet boiled potatoes. Calories = 1283.

Try including brewer's yeast in your diet

Yeast is a substance consisting of a special type of microscopic mushroom, which are often used in the food industry and cooking.

Although they are used for various purposes, only one type of yeast, called brewer's yeast, helps you gain weight quickly.

They are sold in tablet form in any pharmacy.

Brewer's yeast is a nutritional supplement rich in vitamin D. It also contains high levels of carbohydrates and protein.

According to one study, adding 95 calories a day without changing your diet can help you gain 10 pounds in a year.

Brewer's yeast is considered a safe supplement, but it is not suitable for everyone.

If you have diabetes, then you should consult your physician before taking this supplement.

Rule out any health problems that may be preventing you from gaining weight

Last but very important point. Before you start working on gaining pounds, you should first rule out any possible health problems that could interfere with your goal.

There are several diseases that will prevent you from getting better.

Hyperthyroidism

This disease is caused by an imbalance in the thyroid gland.

The thyroid gland influences metabolism through hormones. This gland is responsible for the production of thyroxine. The more thyroxine produced, the faster your metabolism and the more calories you burn.

Even with a good appetite, weight does not gain at all.

Symptoms of this disease include trembling hands and fingers, irregular or fast heartbeat, restlessness or nervousness.

Women's cycles may change.

Gastrointestinal problems

Gastrointestinal diseases prevent your body from properly absorbing nutrients from the food you eat.

Most people suffer from malnutrition due to digestive problems.

This condition can be aggravated by various diseases, such as irritable bowel syndrome, Crohn's disease, and celiac disease.

Symptoms include blood in the stool, abnormal bowel movements, and abdominal pain or gas.

Type 2 diabetes

Type 2 diabetes is most often diagnosed in adulthood.

This is a condition in which the body becomes resistant to insulin.

Insulin is responsible for regulating the amount of glucose in the body.

Glucose, on the other hand, is responsible for weight and appetite.

Symptoms of type 2 diabetes include fatigue, frequent urination, and blurred vision.

Smoking

Although smoking is not considered a disease, it is harmful to the body. It prevents you from gaining weight because nicotine suppresses your appetite.

Everyone knows that nicotine increases the metabolic rate.

It is known that smokers lose about 200 calories a day due to the substances that make up cigarettes.

If you have any of the above symptoms, contact your doctor immediately.

• Be committed to your goal. At first, you may not notice the result on the scale, but this is not a reason to give up. The process of gaining is just as difficult as the process of losing weight. People who are overweight see the first results only after a year of hard work on themselves; for people who are underweight, things are about the same. So if a week has passed and you say that I can't put on extra pounds, it will sound very stupid.
• Eat foods rich in nutrients. Increase your calories by at least 20% to maintain a stable weight. Be sure to choose nutritious, healthy foods.
• Don't try to gain weight with fast food. Create a balanced diet for the day.
• Eat before your workout. During strength training, muscles need a lot of energy to successfully cope with the load. If you don’t eat before training, then you can even lose weight, let alone gain something.
• Don't train the same muscle group every day. Muscles grow most during rest, so try to rest them for one day at a time.
• The workout should consist of 6-8 repetitions in 5 sets. Between sets, take a 3-minute break and drink water.
• Drink enough water, just don't drink before meals. Drink water at least an hour before meals.
• Monitor your calorie intake and for their quality. Don't load up on "bad" calories, such as bad cholesterol.
• Calculate the calories you burn during your workout. It's better not to do cardio exercises, but focus on strength training.
• Don't go more than 4 hours without eating.
• Eat immediately before bed. Muscle recovery and regeneration occurs mainly during sleep, so eat before bed to activate your body.

Precautionary measures

• Don't overeat. This can lead to vomiting, stomach and abdominal pain, and colic.
• If you gain weight too quickly, your skin may develop stretch marks.
• Eat a variety of foods. Add plenty of vegetables and fruits to your daily diet. Choose tropical fruits, they are high in natural sugars. It is not recommended to eat the same dish over and over again.
• Don't overdo it. If you gain extra pounds, then you will need to deal with another problem.
• Before you decide to gain weight, consult a specialist. If you have a chronic illness, you'll need to address it first before switching to a high-calorie diet.
• Don't mock yourself. Try to understand your body. Only it knows what it needs and what it wants. In your case, it is not only your fault that you have a thin body. Basically, it's genetics. Don't be discouraged if something can't be changed. But you have the remote control of your body in your hands, you must teach it how it should work. You have to show him how you want to look.
• Tell your friends and relatives about your intentions, ask for help or support. People around you will start to notice the changes happening to your body and will start asking questions. Just be persistent and you will soon notice that all your efforts will pay off.
• For people trying to get better, it doesn't always come easy or without problems. We often hear about actors who have gained muscle mass for a role in a film. But this does not mean that they did it without harm to health. The fashion for thin people has already passed. Many people may not even understand you, because for the most part people are trying to lose weight, and you suddenly decided to gain a few kilograms. Maintaining a healthy lifestyle and diet can be challenging. You will have to sacrifice yourself at some points and work hard to achieve your goal.