Excessive thinness - the problem is not as common as being overweight. Perhaps that is why dietitians do not pay due attention to it. In most cases, all the recommendations on how to gain weight in a short time come down to one thing - you need more to eat. Of course, without enhanced nutrition, it will be difficult to recover. However, not every adult has a kindergarten menu with five meals a day in the form of soups with meatballs, cereals with butter and sandwiches with sausage. Fatty foods give weight gain, but vessels, liver, and gastrointestinal tract suffer. Therefore, a more competent solution to the problem of how to gain weight in a short time will be a combination of a healthy diet with exercise. For this purpose, strength exercises aimed at increasing muscle mass are optimally suitable .
Often, a guy or a girl wants to gain weight not for medical reasons, but in order to look more attractive. Using a set of physical exercises, you can not only increase weight, but also add missing volumes in the right places. All kinds of sports supplements will help speed up the process: proteins, gainers, creatine, amino acids.
Everyone who works on solving the problem of how to gain weight in a short time is recommended a certain meal schedule. About an hour and a half before the start of the workout - a serving of carbohydrates and a protein shake. In this case, cereals (rice, buckwheat, oats) or wholemeal pasta are most preferred. You need to take creatine an hour before training and immediately after exercise.
In order not to feel like squeezed lemon after strength exercises , you can eat a couple of bananas or sweet yogurt. Such a snack will allow the body to replenish muscle glycogen. At the same time, amino acids and gainers (protein-carbohydrate mixtures) are taken.
Not later than half an hour after the workout, it is supposed to eat a portion of protein food (cottage cheese, chicken breast, eggs).
Regardless of whether you want to get better or, on the contrary, dream of getting rid of extra pounds, weight control is impossible without counting calories. In order for the body weight to increase, it is enough to eat daily 500 kcal more than normal. Do not forget that these calories in your body should be really superfluous. When calculating, remember the energy costs for classes in the gym, housework and even a trip by car or preparing for the exam. Of course, scrupulously calculating each “sneeze” does not make sense, however, the most “energy-intensive” permanent classes will have to be taken into account.
Please note that such recommendations on how to gain weight in a short time only work in conjunction with power loads. Just drinking amino acids, protein shakes and gainers is absolutely useless.
If you are not ready to sweat in the gym, however, I really want to recover, try using another method: eat more and move less. But keep in mind that it’s not worth absorbing tons of sweet, salty, fatty, fried and smoked. The diet should be complete, balanced and contain fruits, vegetables, fatty fish, olive or sunflower oil, meat, dairy products, rye and wheat bread.
Be sure to sleep at least 8 hours a day. If possible, include afternoon nap in your daily routine, at least on weekends. Often, people who are too nervous and impressionable cannot gain weight. In this case, to maintain a state of peace of mind will allow yoga, walks in nature.
Of course, no recommendations on how to gain weight in a short time will not help if excessive thinness is caused by unhealthiness, including diseases of the gastrointestinal tract or thyroid gland. In this case, a comprehensive examination will allow to establish and eliminate the cause. Only after a course of treatment will it be possible to talk about diet and exercises for weight gain.