How to quickly gain weight for a thin girl: expert advice

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

Many thin women dream of gaining weight quickly and effectively at home. This is possible if you understand the details and understand how and what to do.

Basic rules and expert advice

At the very beginning, you need to draw up a detailed plan of action and adhere to all recommendations. They may seem daunting, but you quickly get used to this way of life.

Professionals strongly recommend doing the following:

1. Change your diet … Start eating more protein and high-calorie foods. At the same time, in order not to harm your health, you should avoid junk food.
2. Workout … It is physical activity that helps to distribute energy and build muscle mass.
3. Take your vacation more seriously … Without good sleep, you won't be able to achieve the desired result. In addition, our body also needs to rest from training, so it is quite enough to engage in "serious" sports 2-3 times a week for 45 minutes.
4. Motivate yourself every day … It is certainly impossible for a thin woman to gain weight at home in one day (although there are several ways to achieve this much faster and more efficiently than other people), so it is very important to maintain this desire in yourself.

Home workouts

If you can't go to the gym regularly, you can devote a few minutes to your body at home.

In any case, you need to start with a twenty-minute warm-up, which will help increase blood circulation to the muscles, reduce the risk of sprains and injuries.

Here's what goes into the first stage of physical activity:

• running in place;
• circular movements with your hands;
• slow neck bends (back and forth);
• jumping rope (3 minutes is enough to warm up the whole body);
• squats with a flat back and arms behind the head (2 sets of 20 reps).

The main part of the program should consist of the following exercises:

1. Squats with a straight back and arms behind the head. Do 4 sets of 15 reps. In between, we rest no more than two minutes, so that the result is noticeable in a few weeks.
2. Jump squats … We put our feet shoulder-width apart, slowly inhale the air, squat as low as possible. On the exhale, we jump up. Do 3 sets of 8 reps.
3. Push-ups with emphasis on the knees … Be sure to use a mat to protect your knees from injury. Exercise not only helps to increase overall body weight, but also strengthens the muscles in your arms.
4. Roman deadlift (with dumbbells) … For this exercise, we put our feet shoulder-width apart, holding the weights in our hands at hip level. Then we slowly lower the dumbbells, tilting the body forward. We begin to rise gently when the back “refuses” to go lower. We do 4 sets of 8 times.
5. Boat … Another option for gaining weight for a thin woman at home quickly and effectively is to lie on your stomach with your arms extended forward. At the same time, we raise our arms and legs as high as possible, after which we linger in this position for 10 seconds. Do 4 sets of 12 reps.

At the end of the lesson, we also knead the muscles and take a contrast shower so that the next day there is no soreness.

Nutrition rules

Unfortunately, even with weight gain, it is not recommended to eat fatty and junk food, which is a direct road to cellulite and stretch marks.

Therefore, professional nutritionists recommend adhering to the following principles:

1. You need to eat in small portions, but not less than 5 times a day. At the same time, overeating in the evening will only affect the deterioration of overall health.
2. Breakfast should be hearty and satisfying. It is worth accustoming yourself to brew porridge in the morning, which contains many nutrients. The first course can be complemented with a slice of bread and cheese, as well as coffee with sugar and milk.
3. It is best to have a snack with homemade cottage cheese, as it provides muscle growth. And after a few hours, you can eat two ripe bananas.
4. For lunch, make yourself a hearty soup or borscht with meatballs. On the second - buckwheat with chicken or a piece of beef. Fruit juice is a great drink.
5. For a second snack, it is best to buy high-calorie fruits (bananas) in advance.
6. In the evening, meat is baked with fresh vegetables. And 30-40 minutes before bedtime, you can drink a glass of kefir, which, among other things, cleanses the body of toxins.

Do not forget about the importance of the drinking regime. Adequate amount of water will help you not to break down for unhealthy snacks and keep your body in good shape.

A few words about sports nutrition

To gain muscle mass, many advise taking special supplements. But girls should be extra careful and remember some simple rules:

• sports nutrition is not a replacement for regular food, but an addition to the main diet;
• you cannot save on such a purchase and you should only contact official stores with verified goods;
• if, after taking the supplement, discomfort is felt or the state of health worsens, then you should immediately abandon it;
• great options for "beginners" would be a protein or gainer.

Now you know how to gain weight for a thin woman at home quickly and effectively, and even take care of gaining muscle mass. But before starting any action, it is still recommended to consult a doctor and an experienced trainer.