How to gain weight for a skinny girl: unique instructions for those who want to gain weight

Causes of thinness

First, it’s worth finding out what caused the sharp decrease in body weight. Experts identify two main provocateurs of thinness:

• curvature of the spine (scoliosis);
• dysfunction of the gastrointestinal tract.

The site of scoliosis development is determined by the parts of the spine that are responsible for the functioning of the gastrointestinal tract and thyroid gland. Problems with lack of weight are most noticeable if the curvatures are concentrated in the area of ​​​​the tight fit of the vertebra to the organs of the digestive system.

To gain weight, a thin girl is encouraged to undergo a course of massage and exercise. The recovery period depends on several factors:

• individual characteristics of the body;
• genetic predisposition to thinness;
• the presence of concomitant problems that relate to the functioning of the stomach and intestines.

A girl’s genetic predisposition to thinness contributes to significant weight loss.

Weight gain is only possible after full or partial alignment of the spine. Therefore, complex treatment is prescribed. In addition to massages, consultation with an osteopathic doctor is offered. After the examination, the surgeon writes out a referral for exercise therapy (physical therapy). You should not neglect unconventional methods. One of the most effective ways involves doing yoga.

Experts call the second most common cause of severe weight loss a dysfunction of the stomach and intestines. In this situation, the problem increases due to the slow absorption of food. Against this background, appetite is lost, the skin becomes painfully pale.

It is quite difficult for girls to gain weight, even if they regularly consume high-calorie foods. When the gastrointestinal tract is disrupted, there is an excess of the hormone, which is responsible for the breakdown of tissue. Cortisol burns food entering the stomach, preventing the body from entering fats, proteins and carbohydrates.

Cortisol is a stress hormone. It begins to be actively produced by the adrenal glands at times of strong excitement and stress. To stabilize the situation, you need to learn to relax and control your thoughts.

Low weight: why it’s bad and how it threatens your health

• A girl with low weight may have impaired reproductive function, which leads to disruption of the menstrual cycle and, as a consequence, the inability to become pregnant and bear fruit.
• Lack of weight leads to increased blood sugar and the occurrence of an insidious disease - diabetes.
• Excessively thin people face disorders in the functioning of the endocrine system.
• A small percentage of fat in thin people contributes to the malfunction of other organs.
• Lack of weight can cause kidney disease and prolapse.
• Lack of weight contributes to the occurrence of diseases of the gastrointestinal tract, a decrease in immunity, which in turn causes various diseases.
• Thin people have a hard time in everyday life; any overload can lead to tearing of organs and muscle breakdown. We often hear the expression: I'm overstrained, all this is just from the area of ​​low weight.

Psychological barrier

Getting better is sometimes as difficult as losing weight. Bad habits, emotions, and psychological barriers prevent you from solving the problem. Lack of internal self-support is the strongest obstacle to recovery. This is manifested in the following factors:

• low self-esteem;
• inability to cope with emotions;
• lack of full communication;
• need for protection;
• self-prohibitions and taboos;
• internal conflict.

Qualified specialists with the participation of loved ones will help you effectively overcome problems. A psychologist, in a conversation with relatives, tells how to properly communicate with a person who is not able to find harmony with himself.

Simple but effective tips will help you overcome the psychological barrier:

1. Organizing outings with the whole family (or with friends).
2. Close communication (you need to learn to open up to loved ones, talk about what worries you).
3. Monitor the atmosphere in the family circle (if possible, exclude stressful situations and unpleasant emotions).

If the weight deficit is 25% or more, you cannot do without the help of a psychotherapist.

The path to eliminating the problem lies in determining the nature of the psychological barrier. If thinness is associated with the desire to bring the body shape closer to fashionable parameters, girls cease to adequately evaluate themselves. Obsessive thoughts about losing weight lead to food rejection. An experienced psychotherapist must be involved to regulate the condition.

What happens if you are too thin?

Lack of body weight, as well as its excess, has its disadvantages.

Research shows that being obese increases your chances of dying early by 50%, but being underweight can have even more detrimental effects on your health: increased risk of infections, fertility problems, impaired immune function and osteoporosis. It may also increase the risk of developing dementia or lead to aging not related to age.

Thus, people with such a complexion who are still trying to lose weight are only harming their health.

And therefore, don’t feel guilty reading a guide on how to increase body weight for a skinny girl. You are doing the right thing. This is a step in the right direction.

Nutrition when gaining weight for an ectomorph

People with a thin build are called ectomorphs. Their muscles are very poorly developed, and the fat layer is practically absent. Metabolic processes in the body occur at incredible speed. This consumes a lot of energy. There is nothing left for building muscle mass.

To correct the situation, you should develop a special diet. It should be satisfying, enriched with fats, carbohydrates and proteins. You also need to introduce regular physical training aimed at building muscle mass.

Dietary recommendations for ectomorphs:

1. Ingredients for preparing dishes are selected only of high quality, natural origin.
2. Daily calorie intake is suggested to be 10-15% higher than normal (within 2500-2900 kcal).
3. When creating a menu, use more foods rich in carbohydrates (they should be about 50%, fats - 20%, proteins - 30%).
4. Preference is given to fats of vegetable origin.
5. Consume fish oil (it contains a large amount of Omega-3 fatty acids).
6. Divide the daily diet into 5-7 meals with an interval of 2-2.5 hours. Portions should be small.
7. Exclude fast carbohydrates, fast foods, fatty and smoked foods from the menu. Sources of slow carbohydrates should be porridge and flour products made from wholemeal flour.
8. Use meat, cottage cheese, eggs, fish, and legumes as a source of protein.
9. Up to 60-70% of all ingredients should be fresh vegetables and fruits.
10. Drinking regime – at least 3 liters per day.

We must understand . Muscle mass is not gained by eating or exercising. This happens during sleep. Therefore, an ectomorph needs to maintain a sleep schedule (at least 8 hours a day).

Why don't all girls become skinny?

It's all about genetics. You've probably noticed that not all guys are athletic and have a muscular figure. Why should it be different with girls?

If you are naturally skinny, it means you have little muscle mass. Therefore, even a small increase in adipose tissue will lead to cellulite and loose forms. The fact is that it doesn’t matter how much you weigh, but what matters is what % of fat and muscle mass you have. If your muscles don't grow and your fat percentage increases, then you're just getting fat.

For example, you have skinny legs. For this reason, you decided to get better. But without resorting to strength training (don’t let these words scare you), you will gain weight only due to fat! But fat, unlike muscles, is located where he wants, not you. And together with your hips, your butt and stomach will grow, and your waist will increase.

The most annoying thing is that as soon as skinny people gain a few kg of fat, it is immediately deposited in the most visible places and spoils the whole picture.

There is nothing worse than a skinny girl with folds of fat! Believe me, getting fat is much easier than burning fat.

I hope I have convinced you that you need to gain mass, not weight.

Products for a balanced diet

In order to gain weight, you need to properly balance your diet. The menu includes foods enriched with fats, proteins and carbohydrates.

Fats

Preference is given to vegetable fats. Dishes should be prepared using olive, corn, flaxseed and sunflower oils. The olive-based product is saturated with fatty acids, which have a beneficial effect on the functioning of the digestive system and metabolic processes.

Sunflower seeds, avocados, nuts, and egg yolks contain valuable micro and macroelements and fat-soluble vitamins. Omega fats and vitamin D that are valuable for the body can be found in fish oil.

When creating a menu, you should avoid using animal fats and trans fats.

Squirrels

The main sources are:

• rabbit;
• turkey;
• chicken;
• beef;
• veal.

You can occasionally include lean varieties of pork in your diet. The weekly menu necessarily includes fish and seafood, chicken eggs, milk and its derivatives. Fermented milk products are selected with low fat content.

It is better to use homemade products made from natural milk: yogurt, kefir, yogurt, cottage cheese. Calcium, amino acids and other beneficial substances found in milk are important for gaining muscle mass.

Carbohydrates

The source of the substances are foods with a low glycemic index. First of all, it's porridge. The diet should include:

• buckwheat;
• oatmeal;
• rice;
• Wheat groats;
• pasta.

The menu is replenished with dishes from fresh vegetables, fruits, and non-acidic berries. To regulate the level of sugar entering the body with fruits, they should be consumed in the first half of the day and during training. Foods enriched with fiber and sugar replenish energy reserves well.

The following is prohibited:

• fatty and smoked foods;
• alcohol;
• sweets, confectionery;
• packaged drinks.

Mass building supplements for women

VPLAB Nutrition | 100% Platinum Whey ?

• Produced using the most advanced technologies and meets all international quality standards. This is a unique product that combines premium whey protein and great taste for the first time.
• Category: Whey Protein More about the category

Application: 1-3 servings per day. On training days, use after training. Preparation: mix 30 g of powder (2 scoops) with 250-300 ml of water or skim milk

The combined mixture of two whey proteins in VPLaboratory 100% Platinum Whey helps to quickly launch recovery processes in muscle cells, provoking the growth of quality mass and blocking catabolism. Key features of 100% Platinum Whey: - superior combination of microfiltered isolate and ultrafiltered 100% whey protein concentrate; - excellent refreshing taste, even when cooked in water; — high content of essential amino acids and BCAAs; — the fastest possible absorption of nutrients; - low fat and sugar content. In addition, 100% Platinum Whey has the highest biological value, extremely quickly activates and enhances muscle metabolism, and helps maintain clean muscle mass. With its exceptional properties, 100% Platinum Whey is the new standard for whey proteins.

Trec Nutrition | Amino Max 6800 ?

• Designed to quickly replenish amino acid deficiency that occurs after intense training and as a result of insufficient protein intake.
• Category: Amino acids

8 capsules immediately after training. On non-training days: 2 times a day, 4 capsules 30 minutes before meals.

AMINOMAX 6800 contains a complex of amino acids and micropeptides resulting from the hydrolysis of whey protein concentrate, with the addition of a large amount of pure L-glutamine and taurine, due to which the complex is characterized by an exemplary aminogram. AMINOMAX 6800 is also enriched with vitamin C and vitamin B6, which improve the absorption of amino acids in the body.

Trec Nutrition | Creatine 100% ?

• Creatine 100% is a high quality product designed for strength, speed and endurance athletes to supplement their diet with creatine.
• Category: Creatine More about the category

This substance with an anabolic effect accelerates the growth of muscle mass and strength. The indirect result of its use is an improvement in nitrogen balance and acceleration of body regeneration (anti-catabolic effect). By absorbing creatine, its concentration in the muscles increases by approximately 50%. This initiates a series of reactions that stimulate muscle cells to absorb more water (1 g of creatine binds about 50 g of water). An increase in cell volume leads to changes in intracellular tension, which the body perceives as an anabolic signal, thereby stimulating muscles to grow. The drug was fortified with vitamin C (an antioxidant) and sodium, ingredients that are rapidly increasing in demand as a result of exercise. In order to achieve a sustainable effect, it is better to combine creatine in one cycle with a protein, carbohydrate-protein substance, L-glutamine peptide, L-glutamine, HMB or amino acids. Ingredients: Creatine monohydrate, sodium citrate, vitamin C (ascorbic acid).

SciTec Nutrition | Mega Glutamine?

• Mega Glutamine from Scitec is a mega serving of glutamine supplement. With Mega Glutamin you get 2800 mg of glutamine per dose (2 caps).
• Category: Glutamine More about the category

Glutamine will help you get big and strong, and it will also help strengthen your immune system. Free amino acids in muscle mass consist of 60% glutamine. During and after intense physical activity, the body requires a lot of glutamine, much more than is present in the body. • Release of growth hormone • Increases muscle volume • Increases glycogen synthesis • Helps delay the onset of fatigue • Helps improve the functioning of the immune system • Improves liver and intestinal functions. Ingredients: L-Glutamine, magnesium stearate, gelatin.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.

Menu for the week

Taking into account the nutritional recommendations for ectomorphs, the following weekly menu is proposed.

Additions to main dishes such as:

• freshly squeezed juices;
• fruits;
• green and herbal tea;
• tea with milk;
• black bread (1-2 pieces);
• biscuits;
• smoothies (protein composition).

The right menu during weight gain

The menu should contain a sufficient amount of carbohydrates. For every kilogram of body weight, you should consume about 6 grams of carbohydrates.

It is important that your diet contains sufficient amounts of protein, which plays an important role in the formation of new muscle mass. Protein should be consumed at approximately 1.5 g per 1 kg of weight.

Eat only healthy fats. Remember that breakfast is the most important meal of the day. It should be the healthiest and also the most nutritious meal of the day.

A good example of a healthy breakfast is porridge (oatmeal, millet) seasoned with nuts or seeds. You can also have breakfast, for example, white yogurt with honey, toast with honey, etc.

At the very beginning of weight gain, you should rely only on the main menu. Until you formulate it, there is no point in adding any nutritional supplements!

Sample menu Breakfast:

• 3 slices of black bread with cheese pate made from semi-fat cottage cheese, carrot and apple salad.

1 afternoon snack:

• pudding with raisins, apricots and fresh banana.

Dinner:

• Beef soup, chicken risotto with vegetables and sour cream.

2nd afternoon snack:

• Full-fat banana smoothie granola bar.

Dinner:

• Trout fried in vegetable oil, with potatoes and stewed vegetables.

How to gain weight with exercise

An integrated approach to the fight against thinness involves a combination of a properly formulated diet and physical activity. Exercises from powerlifting are taken as a basis. The program is developed individually with the inclusion of the following elements:

• bench press;
• barbell squats;
• deadlift;
• rocking the press;
• French press;
• pull of the upper block to the chest;
• leg bending from a lying position in a machine;
• lifting the barbell to the chin;
• leg press in the gym.

These are basic exercises. In order to get better, girls should perform them 8-10 times with 2-4 approaches. Regularity of classes – 2-3 times a week.

Developing a sports program on your own is difficult. It is easier to gain weight effectively with the assistance of an experienced trainer who will draw up a clear training plan.

Massive program for girls

2-day training program.

Day 1

• We start with a warm-up.
• Next, we perform squats with wide legs (4 sets of 12 times) - thereby pumping up the front surface of the thigh. Rest between sets should be one minute. Pay attention to the image, it doesn’t matter where your hands are located, the main thing is to keep your back straight, look forward (not down).

In general, it is easier for girls to gain weight on the lower part of the body, this is due to the peculiarity of the structure and purpose. Detailed training of hips and buttocks here.

• The next exercise will be the “Roman deadlift” with dumbbells or other weights. It is commonly called the Roman deadlift. This is a universal exercise that works not only the muscles of the back, but also the arms, shoulder girdle, hips and buttocks. To perform this exercise, take dumbbells in your hands (by the way, they can be replaced with bottles of water or river sand), spread your legs slightly and hold the dumbbells at hip level. Then begin to slowly lower the dumbbells, keep your back straight, at the same time tilt your body forward and move your pelvis back. As soon as you feel that your back does not sink lower, begin to rise upward in a smooth, sliding movement along your shins and thighs. Take your starting position. So you will need to do 4 sets of 12 times
• After rest, the exercise will consist of the following - rise on your tiptoes and lower yourself back down. At a slow pace. 4 sets of 15 times. Other exercises for calf volume.
• Abdominal exercises. For example, crunches - lie on your back, bend your knees, hands on your head. Slowly raise and lower your upper body, watch your lower back - it should not come off the floor. Or a classic ab pump - hook your legs to something or ask someone to hold them, raise your torso and touch your forehead to your knees. Do 4 sets of 15 reps at least.

Day 2

• Warm-up, warm-up.
• Push-ups with emphasis on the knees with wide arms. For your comfort, you can place a mat under your knees. Watch your back carefully - it should be level, and your head and knees should visually form a straight line. When doing push-ups from the knees, the muscles are perfectly clogged. We perform 4 approaches 12 times.
• The next exercise is bent over rows of dumbbells or other weights. To do this, place the dumbbell on the floor, lean on something with your left hand (for example, a sofa or chair), spread your legs wide, your torso should be parallel to the floor, and your back should be slightly arched at the waist. Next, we reach for the dumbbells with our right hand, raise it as high as possible so that the elbow is at shoulder level. Hold for a few seconds and slowly lower. We repeat - 4 times 12 lifts. Then we change hands and do the same.
• Exercise "boat". We lie on our stomach, arms extended forward. At the same time, we raise our arms and legs as high as possible, pause, and lower ourselves. These 4 sets of 20-30 seconds will be enough to strengthen the entire back.
• We finish with the press 4 sets of 15 times.

On average, a workout, not including a twenty-minute warm-up, should take about 30-40 minutes. It is important to monitor your breathing while doing the exercises; under no circumstances should you hold it - this way you can damage your heart.

Preparations for gaining muscle mass

Natural protein with chocolate flavor
Gainers and protein supplements will help a girl get better. When choosing a product, you need to pay attention to the composition. It should contain: creatine, proteins and other nutrients. There is no sugar in a quality gainer.

Optimum Nutrition

The multicomponent supplement contains complex carbohydrates, proteins, riboflavin, phosphorus, iron, zinc, thiamine and vitamin groups. The product regulates metabolic processes, the functioning of the gastrointestinal tract, and helps build muscle mass. Cost 4000 rubles.

VP Laboratory Mass Builder

The composition is unique, patented by the manufacturer. It contains proprietary complex carbohydrates that provide rapid muscle gain. The following auxiliary components are used: vegetable fats, protein. The composition does not contain additional micro and macroelements. The cost of packaging is 1300 rubles.

BSN True-Mass 1200

The manufacturer has developed a product enriched with protein, complex carbohydrates, cholesterol and a group of vitamins. The composition includes: iron, calcium, sodium, sucrose. The dietary supplement promotes rapid muscle mass gain. The cost of packaging is 3400 rubles.

A small note. Drugs for gaining muscle mass can be used if there are no contraindications and you are engaged in anaerobic or strength training (without the participation of oxygen), which contribute to the gain of muscle mass.

Pills

Thin girls often experience a lack of appetite and food intolerance. For better absorption of nutrients and restoration of the digestive system, the doctor prescribes medications.

Pharmacological drugs are recommended primarily for those who are at risk of being diagnosed with anorexia. The active components of the tablets reduce metabolic processes, giving nutrients a chance to enrich the blood, tissues and cells of the body.

Among the effective means for weight gain:

• Nutrizon;
• Riboxin;
• Peritol;
• Methyluracil.

Tablets should not be taken based on your own opinion. Any drug if used incorrectly can cause harm to health.

Work and rest hours

And an important aspect in the matter of rapid weight gain is proper rest. When a person sleeps, his muscles grow and strengthen. The duration of night's rest should not be less than 8 hours, otherwise the process of gaining additional kilograms may freeze.

Based on the above, we can conclude that only compliance with all the key points will help the fairer sex realize her dream - to get better and turn into a stately beauty.

How to gain weight by eating delicious meals:

♦ Category: Weight loss.

Folk remedies

You can quickly gain weight using folk remedies. The easiest way involves eating pollen. An infusion from it is prepared simply. First, make a decoction of chamomile (for 200 ml of boiling water, 2 tablespoons of dry preparation). After cooling, add pollen (1 tsp) and liquid honey (1-2 tsp) to the warm liquid. For a week, drink the infusion twice a day, 200 ml.

Pollen helps restore the body and has a beneficial effect on the functioning of the adrenal glands and ovaries. This is important, because thinness develops against the background of poor functioning of these organs.

Another recipe calls for the use of brewer's yeast. They are available in the form of powder, tablets or capsules. The use is described in the instructions. Common scheme: taken with meals, regularity – 1-2 r. per day, course duration – 1-2 months.

How not to lose weight with stomach disease and gastritis

The disease gastritis has a number of symptomatic manifestations. One of them is sudden weight loss. To gain muscle mass, it is recommended to adhere to the following rules:

1. Consume more of the foods included in the diet for this pathology.
2. Organize regular meals (5-7 meals per day).
3. When creating a menu, take into account the compatibility of dishes (serve meat products with vegetables, fruits separately from milk derivatives).
4. Lead an active lifestyle, spend more time in the fresh air.
5. Do not forget about the drinking regime (at least 2.5-3 liters of clean water per day).
6. On the advice of a nutritionist or gastroenterologist, take dietary supplements (modern products help stimulate appetite and have a beneficial effect on the digestive system due to the content of special enzymes).

It sounds contradictory, but to gain weight you need to move more. For this purpose, various sets of exercises are used to build muscle mass, gymnastics, and other physical activities. When developing a menu, it is important to take into account energy costs so that the food fully compensates for them. Then it will be possible to eliminate thinness even with gastritis.