How can I get better at home?

Often you can meet the question of how to lose weight and fit in old jeans. Far less often, people care how you can recover in a short time. But still there is this problem, do not close your eyes to it.

Where to begin

Assess your calorie needs for weight gain. First, you need to determine the total energy costs. Thin men need to multiply their weight in kilograms by 9, and slim women - by 7. Then multiply this number by the activity coefficient. If you are sedentary, use a coefficient of 1.3; if you do exercises in the mornings or have a job “on your feet” (a store consultant, etc.), use 1.6 if you are a man and 1.5 if you are a woman.

If you are moderately active, use an activity coefficient of 1.7 if you are a man and 1.6 if a woman. Once you have determined your odds, add 500 to this number for your total calorie needs for weight gain to figure out how to get better.

Include your favorite sweets in moderation in the diet, you do not need excess fat - you need to gain muscle mass. To do this, include more protein foods in the menu - eggs, cheese, cottage cheese, meat - they give satiety for a long time and contain a lot of vitamins and protein.

If you follow a vegetarian diet, replace the meat with beans, couscous, sesame seeds, nuts and beans - they have much more protein than chicken. You can also eat tuna, canned fish - saury, squid, cod caviar. They are rich in beneficial fatty acids and will also help in protein recharge.

Increase the number of meals

Eat 5-6 times a day. This will help to avoid overflowing the stomach, which means that in general you will get much more calories per day. Having learned the principle of fractional nutrition, you will understand how you can recover comfortably.

Balance Your Nutrition

Despite the fact that you need to eat enough high-calorie foods to gain weight, the Academy of Nutrition and Dietetics experts say that it is important that you include a variety of foods from all food groups, including fruits, vegetables, whole grains, protein foods and dairy.

Add calories to regular meals

Add calories to your regular meals. For breakfast, for example, make your oatmeal with milk instead of water; add cheese and avocado to your sandwich at lunch; and instead of boiling vegetables for dinner, passer them in olive oil.

Make high-calorie snacks

You can get better from seeds, fruit and nut mixtures, peanut butter on whole grain toasts, cheeses and crackers - all of which are nutrient-rich, high-calorie snacks that can help you gain weight. How much can you get better from peanut butter alone! For 100 grams, it contains 400 calories.

Drink high-calorie drinks

Drink your calories - it's nutritious. Although water is good for moisturizing, but when you want to gain weight, it is better to drink drinks that contain calories. Milk, 100% fruit juice is the healthiest drink. The Academy of Nutrition and Dietetics also claims that you need to drink between meals so that the liquid does not affect the appetite during meals. If you drink a smoothie with banana and milk every day, then you will no longer have a question about how to get better at home.

Things you need to gain weight

To understand how to recover quickly, the following things will help you:

• calculator;
• high calorie foods;
• milk;
• fruit juice;
• greasy cream powder.

The principle of weight gain is based on these items. The main thing is to calculate everything correctly so as not to get health problems in case of an error.

Tips

Keep a food diary or use the online calorie calculator to keep your head on the amount of food eaten and these numbers. Add dried cream to soup, yogurt, mashed potatoes or oatmeal. 1/4 cup cream adds 109 calories and 12 grams of protein. To make sure you're gaining muscle, not fat, add strength training to your regular workout.

Consult a doctor before starting any diet for weight gain or when choosing a set of exercises. Be careful with weights. If the number is too good to be true, return them to the shelf until the next weigh-in.

Menu for the day for weight gain

After calculating your calorie norm and adding 15-20% to it, you can use this menu by changing the number of products for yourself. Tips for getting better in a short time include muscle gain, not fat. Meals are presented below in several ways.

Breakfast:

1. Oatmeal on cream or six percent milk with a slice of butter, a spoonful of honey and a handful of nuts to choose from: walnuts, almonds or cashews.
2. A sandwich of whole-grain bread fried in a toaster, with a filling of your choice: avocado + cottage cheese, peanut butter + berry jelly, butter + low-fat cheese, boiled egg + finely chopped green onions + homemade mayonnaise. You can experiment with the fillings to your liking.
3. Cheesecakes or oat pancake with any filling. Pancake Recipe: 2 tbsp. l Grind oatmeal in a blender, pour 100 ml of milk and fry on both sides. As topping, you can use jam, jelly or cheese, fresh chopped vegetables.

Dinner:

1. Meat dishes. Baked chicken breast, turkey fillet, beef tenderloin or fish - roll the selected product in spices, pour kefir and marinate for thirty to forty minutes. Then wrap in foil and bake until cooked. Serve with brown rice, pasta or buckwheat.
2. Barbecue in the oven. Marinate poultry or lamb meat in any marinade, adding onions, sliced ​​in half rings. Stir the meat with the onion, pressing on it so that the onion releases juice. Leave for 3 hours. Put pieces on the grate, leaving a small distance between them. Insert a baking sheet covered with foil under the wire rack. On the foil put slices of bacon. Bake 1-1.5 hours at a temperature of 190 degrees. Serve with pita bread, pickled onions and tomato sauce.
3. Useful carbonara. Boil pasta from durum wheat to al dente, discard in a colander. Fry the breast in a frying pan in butter until golden brown, pour with 10 percent cream, add grated Parmesan or gouda, mix until the cheese dissolves. Add the pasta to the pan, mix, bring to a boil and turn off the stove.

Dinners:

1. Nutritious smoothies. As a basis, milk, dried cream and bananas are used. You can add anything: oranges, fruit juices, ice cream, pears and persimmons. Try to favor soft fruits. For satiety, you can sprinkle with sesame or flaxseed seeds.
2. Grilled fish with vegetables. If you have a grill pan, there are many new opportunities, you can cook a real gourmet dish that will not be inferior in quality to a restaurant! Just salt and pepper the fish steak, fry on both sides without oil, add a couple of cherry tomatoes and zucchini rings. A delicious and nutritious dinner is ready. You can get better at home, while not denying yourself the luxury.

Snacks:

1. Granola. Pour out any flakes that you like on a baking sheet. Add to them chopped prunes, dried apricots, dried fruits and berries, chopped nuts. You can add puffed rice and sesame seeds. Bake for 10-15 minutes on a dry baking sheet at a temperature of 200 degrees. Pour the finished mixture with honey and serve with milk, yogurt or juice.
2. Nut butter. Take your favorite nuts, dry them in a dry pan. Place them in a blender and beat until smooth. For a more fluid consistency, add water, you can pour salt and sugar to taste. This paste is great for sandwiches, as described above, and as an addition to porridge or fruit salad.
3. Kozinaki. How can I get better from seeds, it was said above. But some do not like unleavened nuts or sunflower seeds - in such a case, kozinaki are perfect. They are very easy to cook at home. Make a thick sugar syrup: for 1.5 cups of sugar, take 1 cup of water, mix in a saucepan and bring to a boil. Reduce heat and boil until liquid caramel so that the mixture does not have lumps or grains of sugar. Mix your favorite nuts with seeds, pour them evenly into any shape, leaving a little space for syrup. Let the mixture of sugar and water cool, then fill in the nut mass, mix and lay in an even layer. Leave in the refrigerator for 3 hours. After time, kozinaki can be eaten.

How to gain muscle, not fat

It is not enough to know the answer to the question of how to get better at home. Gaining weight is not so difficult - it’s much harder to do it right. If you just eat junk food, fast foods and sweets, you will gain fat on the sides and hips. It is necessary to recover correctly - to gain muscle mass, but not fat. This requires strength training, which will be discussed below.

How to get better at 5 kg at home

Many people need to recover only five to seven kilograms in order to achieve their ideal weight. At 5 kg at home, a girl can recover in a month. How? You need to calculate your calorie to the nearest ten. In one kilogram of fat - 9 thousand calories. Therefore, in five kilograms - 45 thousand. Calculate your daily caloric value, divide 45 by 30 days - get 1,500 calories - the number you need to add to your norm to gain 5 kg per month.

But then it turns out that you will gain fat, not muscle ... Is it really a mistake? No. All is correct. You gain fat, but if you do strength exercises, it is "processed" into muscle mass. If you do not commit activity, instead of muscles, you will get saggy sides and health problems.

Mass Exercise

How can you get better without gaining fat if you cannot go to the gym? The correct answer: do it at home! Here you have a great home workout - if you do it with regularity three times a week, an elastic, pumped up body is provided for you! So, our home workout equipment:

• dumbbells (or 3 liter water bottles);
• jump rope;
• mat;
• sneakers and comfortable clothes.

Preparation.

1. First you need to warm up. Starting position - feet shoulder width apart, arms along the body. Rotate your head clockwise and counterclockwise, doing 8 repetitions and 2 sets on each side.
2. Starting position, as in paragraph 1. Make 16 circular movements with the shoulders forward and backward.
3. After the second exercise, rotate at the elbows, 12 times in each direction. Repeat 2 times.
4. Perform circular rotation with the pelvis in both directions, repeating 16 times.
5. Lunge forward by alternately exposing your legs and caving to the floor. 8 reps

Cardiotraining (needed to disperse blood and activate fat burning processes). There are several options here:

1. Jogging. If there is a stadium, a forest or a treadmill in your apartment, a twenty-minute jog is enough. Every 3-5 minutes, change the run for a step to catch your breath. The main thing - do not stop.
2. Jumping rope. 100 jumps will be equal to a half-hour yoga class!
3. Jumping in place. Jump, spreading and bringing your legs together, each time raising your hands up and making a clap in your hands. Repeat 60 times.

Power training. After cardio exercises, you need to immediately begin working with the muscles, while your body is set up to turn fat into mass.

1. Squats Do 30 squats without lifting your heels off the floor. You can do 3 sets of 10 times, taking breaks of one minute, if it's hard for you to do everything all at once.
2. Push-ups from the floor or from the wall. You can start with push-ups from the knees, if your physical training does not allow you to start immediately with a full-fledged exercise. 20 push-ups will strengthen your muscles in your chest, arms and back.
3. Strap. Starting position - as with push-ups, standing on your hands. The back should be straight, the body parallel to the floor. Tighten your abdominal muscles and spine, stay as long as you can. Starting is worth 20 seconds, gradually increasing the time.
4. If you have dumbbells or water bottles, slowly lift them 20-30 times, depending on the level of training. Weight can also be used for squats to make your buttocks and back stronger.

Weight Gain Products List

In conclusion, we give a list of useful products that will help to gain weight and have a high energy value:

• cottage cheese with low fat content;
• milk;
• cream;
• nuts and pastes;
• potatoes, eggplant;
• saury in canned food;
• freshly squeezed fruit juices;
• grapes, bananas;
• eggs
• jams.

These products are leaders in calories per 100 grams. By adding them to your diet, you will not only gain weight, but also get a lot of vitamins and minerals.