How to get better at home: methods, number of calories, recommendations, recipes for drinks, seasonings, exciting appetite, diet, exercises, tablets

In this article you will find a lot of useful information about how to get better at home.

Contents

Some people worry about excess weight, while others, on the contrary, cannot get better and suffer from their thinness. There are different programs that help lose weight, but there are also power plans, exercises and diets that allow you to quickly get fat. Read the tips of nutritionists and fitness trainers below, which will help you gain 5-10 kilograms at home for a short period of time.

The reasons are thin

Before choosing a method that helps to quickly get better, you need to find out the true reason for excessive thinness. Here's what prevents the mass of most people suffering from such a problem - the reasons for the thinness:

Hereditary factor-If one of your relatives is also too thin, then this is heredity. However, this does not mean that you should give up - you need to fight.
Asthenic physique -This is a special constitution of the body, due to which specific difficulties may arise when gaining mass.
Accelerated metabolism - This factor prevents the body from gaining weight. Calories received in the body quickly burn out. Therefore, in order to gain weight, you will have to work a lot on your nutrition and body addition.
The presence of various diseases - If there are serious pathologies in the body, then it is unlikely that it will work out. This can be clogging the body with parasites, thyroid disease, gastrointestinal tract, infection in the chronic stage. If you suspect the presence of such a factor, then you should contact the doctor.
Age - Such a factor can also play a decisive role, for example, in children and adolescents. In this case, you do not need to look for ways to gain weight, since over time the child will grow up and gain the necessary body weight.
Bad food. The food of a healthy person should be balanced. To get fat, it is not necessary to eat a lot. You need to eat quality food with the necessary useful substances and trace elements. Do not eat on the go, try to eat soups, cereals and protein products every day.
Nervous exhaustion of the body. Stressful situations contribute to the deterioration of appetite and this prevents them from getting fat. In this case, stress hormone is being developed, and the body cannot accumulate nutrients.

How to get better quickly: the number of calories per day

A thin person must consume 3000-4000 calories per day, if he wants to get better quickly. It is worth noting the following:

Proteins are the main building material for our body, our body.
It is important to eat correct food, and not lean on sweets, flour and fried.
Add calories gradually - experimentally, since it will be enough for one people to introduce additional 400 kcal per day And they will begin to recover, and others and 500 kcal There will be little.
Add the required number of calories per day and control your weight in a week. If you have recovered at least 500 grams - This is already the result.
If the weight gain is slow - less 500 grams per week, Then it is worth increasing the number of calories used.

A rapid weight gain is harmful to health. But, if your end is justified, then act. Remember that such a process can not be stopped, and after achieving the necessary results, you will have to sit on a diet or start monitoring your diet.

How to get better at home for a week, a month for 5 - 10 kg: methods, tips, recommendations

Here are methods that help to quickly get better at home for a week by 5-10 kg-tips and recommendations of nutritionists and fitness trainers:

Calory nutrition.

The diet of an ordinary person consists of 1500-2000 kcal.
The nutrition of a thin person who wants to get better, as mentioned above, should be high -calorie - on 3-4 thousand kcal.
Of course, the body will be difficult to cope with so many products from habit.
Therefore, food should be fractional, but satisfying, with snacks through 1-1.5 hours.

The diet should be different.

You must eat at least 6-7 times in a day.
Do not miss breakfast: dairy dishes (cereals, dairy soups) with the addition of drain. Oils, hot drinks, candied fruits, dried fruits.
Do not abuse sweets, since the weight, of course, will increase, but it will be poor subcutaneous fat and fat deposits on the heart, liver and other organs. And muscles are needed, since the accumulation of fat can lead to the development of diabetes and the deterioration of health and state as a whole.
There should not be too many simple carbohydrates in the diet.

Balanced food and weight gain

Every day in your food, the number of proteins, fats and carbohydrates should be in this ratio - 25%/20%/55%.
Fat should be at least 20% From the entire diet. They help to be absorbed by proteins - the main building material.
Increase the calorie content of power due to cereals (main diet), pasta is slightly smaller), baking (a small share from the entire diet).

Eat dairy products with a high fat content.

This will help the nutrition to make calorie, and get fat faster.
In addition, natural milk fat is useful for muscles. He participates in the creation of good brown fat in our body, which is needed for metabolism, thermoregulation and other life processes. In addition, fatty milk, kefir, yogurt and sour cream are tastier than fat -free.

Increase the number of meat products consumed.

If you almost did not eat meat before, then it is worth now to enter it into your diet.
Do not consume fatty varieties of meat: pork, lard, and so on. So you can only clog the vessels and break the work of the cardiovascular system. You do not need fats, but proteins.
Give preference to chicken, turkey, rabbit meat and lamb.
Do not eat protein products more than your body is required.

Use up to 2-2.5 liters of water per day.

Do not get hung up only on water use.
In your case, you can also drink tea, coffee, fruit juices, dairy products (milk, kefir).
But clean water is also needed so that the body can remove toxins and products of processing of proteins and other substances.

Vegetables are important and needed.

This is a low -calorie food product, but it is needed for metabolism.
Make salads and season them with vegetable oil or sour cream with a fat content of 20%.

Fruits are an important role in the nutrition of a thin person.

Give preference to dates, bananas.
Persians, melon, grapes, apricots will also be useful.
Eat fruits during a snack, but do not replace them with a full meal.

Honey and other beekeeping products.

Floral pollen, parch, royal milk affect the body well and help increase muscle mass and the amount of good fat, if the decrease was caused by the general malaise or the course of some kind of illness.
Take a rule in the morning, after sleep, eat 1 teaspoon of honey. This will increase insulin and appetite for the whole day.

Nuts are a calorie product.

Nuts contain a lot of fat. They are very high -high and useful for you if you want to get better.
Eat 1-2 dumplings of nuts per day, with the addition of honey and dried fruits.
This will help to add weight in a week.
In addition, there are a lot of protein in nuts. This is a great substitute for meat squirrel. Plant proteins help replace animals when there are contraindications for meat consumption.

Important: Do not increase your food. Overflow can lead to overload of the gastrointestinal tract, liver and kidneys. This will help to get fat, but you can also harm your health.

Exercises that help get better quickly at home

It is important not only balanced to eat in order to get fat, since this is only 40% of the total result of the result. The remaining 60% is given to physical exercises. It should be strength training.

The kilograms recruited will be in the body in the form of fat, if you do not include in your plan to quickly get fat, physical activity. The stage of the mass gain will be incorrect. Only physical exercises will help to avoid obesity and gain muscle mass. This will make the relief of your figure beautiful.

It's important to know: It is precisely the developed part of the body that will increase in volumes. Therefore, it is important to choose the right exercises, pumping the most problematic areas: press, buttocks, caviar, hands and so on.

Here are a few exercises that will help to quickly recover at home:

You will have no more than 30 minutes to perform such exercises. per day, and you will observe the result after the first week of classes.

How to get better at home: folk methods, recipes of drinks

Drinks that help quickly get better at home

There are many folk ways to help to get fat at home - these are various drinks. Their recipes are simple, you can cook drinks quickly, and there are ingredients from each of us at home or can be purchased in the nearest store or on the market. Here are recipes for drinks that will help to quickly get better at home:

Milk with a gutted fat:

200 gr. ghee of interior pork fat (can be replaced with drain. Oil)
Milk

Heat a glass of milk to a hot state, dissolve 1 tsp. fat or drain. Oils and drink small sips. Such a drink should be drunk daily. When fat or oil ends, you will notice that you have recovered 3-5 kg.

Chocolate pasta with apples:

6 large green. apples
6 eggs. Zheltkov
½ tbsp. Sahara
200 gr. chocolate tiles

Mix all ingredients and spread on a piece of bread. Such sandwiches can be eaten several times a day, drinking heated milk. Such a paste will help you get fat in 5-7 days per 1 kg.

Beer drink:

In 200 ml of beer, add 2 teaspoons of sour cream 20-30% fat.
Slue the drink, mix and drink

Take the drink every day until the weight starts to arrive.

Milk-honey cocktail:

1 tbsp. milk
2 tbsp. tablespoons of cottage cheese
1 tbsp. spoon of honey
Paul banana

Beat all these ingredients in a blender and drink a drink after breakfast. You can use it as an addition to breakfast, or you can drink before physical exercises.

Orange-cereal cocktail:

Sour cream - 100 grams
Olive oil or other plant. Oil - 1 tbsp. a spoon
Lemon juice from the floor of lemon
Orange juice - 100 ml
Honey - 1 tbsp. spoon (if there is no honey, you can use jam or jam)
Egg yolk - 1 pc.

Mix everything and drink.

Condensed milk with a bee perga (pollen):

500 g cent. pollen
2 banks condensed. milk (it is better to make natural in accordance with GOST, not a condensed product)

Stir these ingredients thoroughly and put a sweet pasta in a refrigerator for 2 weeks. When the mixture is infused, and the ingredients are mixed, use the mixture in the morning before breakfast, 1 teaspoon. Every 3-5 days, add another 1 teaspoon to your norm. Drink such a mixture with hot tea or other drink.

It is worth knowing: In order to get fat, a young woman or teenager needs to increase the number of pollen to 2-2.5 tbsp./ 1.5-2 tbsp.l./ 1 tbsp. per day, respectively.

Important: Such a recipe can be used if there is no allergy to beekeeping products.

Grass Drink with herbs:

2 tbsp. tablespoons of fresh herb of alfalfa for 1 tbsp. water (dry grass - 1 tbsp. Spoon).

Pour the grass with hot water, let stand for 15 minutes. Drink a decoction warmly half a glass of 2 p. a day for 30 minutes. before meals.

How to get better at home: seasonings exciting appetite

The seasonings help to increase appetite, and if a person has a good appetite, then he is recovering without problems. Spices will stimulate the work of the stomach, and you will eat, enjoying the taste of food. Here are the seasonings of sharp and spicy that stimulate appetite, and thanks to which you can quickly get better at home:

Dill - Add it to all the second and first dishes. Perfectly increases appetite and gives dishes a rich taste.
Basil - It goes well with meat dishes and fish.
Horseradish - Increases appetite while eating. Can be used in the form of seasonings. Twist the peeled horseradish root with tomatoes or just add 1 tablespoon of tomato. You can make a snack, mixing with boiled beets.
Mustard - The well -known acute seasoning that excites appetite well.
Burning red pepper - This piquant vegetable is useful for its properties, which help clean the intestines of toxins and toxins. Thanks to this, the body begins to work better and the appetite intensifies.
Bay leaf - A lot of essential oils that have a beneficial effect on the body.
Amla - Indian gooseberries - a lot of vitamin C, an excellent dietary supplement for food.
Black pepper - Gives the dish a special taste and aroma.
Cardamom - Healing spice, which stimulates the secretion of gastric juice and activates the salivary glands.
Dandelion - All parts of the plant are used. You can dry and add to food by a pinch to enhance appetite.
Garlic - Contains a lot of vitamins and trace elements. The appetite in a person appears even when inhalation of the aroma.
Coriander - The seeds of this plant are known as seasoning - cilantro. It perfectly complements the taste of dishes, making it rich and original.
Ginger - useful for health. Contains a lot of B vitamins, as well as trace elements. From the root of ginger, you can brew tea. It will help the digestion and work of the kidneys.
Bitter vegetables and herbs (chicory, cabbage, arugula, croak, sorrel)-use in the form of salads, drinks, freshly squeezed juices. Cabbage juice excellent appetite.
Cinnamon - Good food value, a lot of minerals and vitamins. For a weakened emaciated person, this is an excellent food supplement that will add strength and energy. You can add 0.5 teaspoon to kefir and drink buns and other baking at night or bake with it.
Fenugreek - The famous eastern seasoning, which was also used by Tibetan monks to brew healthy tea and added to food so that it was tastier.
Grape - It contains a lot of glucose, increases blood sugar and causes appetite. Can be used in the form of raisins to add to cereal, pastries and other dishes.

Of course, these are not all herbs and seasonings that can increase appetite. Look for something of your own, try and enjoy the taste of prepared dishes from which you will recover.

How can you quickly recover at home: what to drink tablets?

There are drugs that help increase appetite. These are effective means that will help to quickly get fat, but at the same time they will not be harmful to health. Here are what tablets and other drugs can be drunk in order to quickly get better at home:

Pernexin Elixir (Pernexin Elixir) - Contains B vitamins and iron. All components of this drug are natural made of plant materials.
Peritol - Antagonist serotonin and histamine. Helps to increase traction for food.
Insulin - After its use, after 20 minutes I want to eat. Just a few mg of this substance is enough, and after entering the body, it triggers vital processes.
Any anabolic steroids - Raise appetite.
GHRP peptides - Affects gelin receptors and glucose metabolism. It increases appetite well.

There are sports supplements for gaining body weight:

Whey Protein
Creatine
Heiner (protein plus carbohydrates)

You can’t do without these additives if you are engaged in strength classes. For example, 1 measured spoon of serum protein is equivalent to one portion of meat.

Remember: Before using any of the drugs, you need to consult a therapist, your doctor or sports doctor.

How to get better at home to a guy, man, girl, woman: diet, menu

Below you will see a table that you describe food products that help in the fight against thinness. Here are what products should be at your home and which you need to eat daily:

A great way to get fat is porridge for breakfast and a side dish for meat dishes. For a milk porridge for breakfast, do not forget to add 10 grams of butter. Here is a detailed menu of a week for a week, which will help to recover for 7 days for several kilograms:

Advice: Do not start overloading the body and consume high -calorie dishes immediately from the first day. Do this gradually-within 1-2 weeks.

First, add ground oatmeal to yogurts, and then put a slightly semolina or milk milk in soups. Shake porridge with butter, dried fruits and nuts. All this will help to make dishes more high -calorie and healthy.