Quick ways to gain weight in the past month

Contents:

• Eat to Gain Weight
• Products that help you to gain weight in the past month
• Do exercises to gain weight

While most people are trying to find ways to reduce your weight, and there are people who can be difficult to put on weight. The people have a saying, "Do not feed a horse." That's just such people suffer from shortage of weight: they seem to be eating enough, but do not recover. The issue of weight gain is mainly interested in people with a fast metabolism. This category includes mainly boys and girls in their teens, since at this time the most actively consumed calories.

Meanwhile, it is worth noting that the weight gain in the past month is not very difficult. It all depends on what kind of weight gain you want to achieve. To get a positive result, you should pay attention to diet and the diet pitaniya..Zhelatelno not skip meals and to include calorie foods in your daily diet. But this does not mean that you need to run headlong to the refrigerator or in a store, picking up tons of high-calorie, but nutritious food. You want to gain weight, not fat swim.

It is necessary to eat foods that will help you gain muscle mass and enrich the body with nutrients. By following these tips, you will be able to gain weight for a month without much effort and extra costs.

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Eat to Gain Weight

Eat and eat often.

Despite the fact that all must abide by this rule, it is especially important for those who are trying to gain weight. "There are often" means that you should eat 5-6 times a day and be sure to get a little out of the use of food nutrients.

In your diet should not include junk food and sugar, you need to eat a lot of protein and carbohydrates. Of course, recovering, you want to get a healthy body, not a body with a thin belly. Your snacks during the day should be nutritious. Suit nuts, dried fruit and seeds. Eat sandwiches made with peanut butter or other nut butters; make the filling for sandwiches slices of lean turkey or chicken breast with added caloric cheese or avocado.

You could buy food supplements that promise weight gain and muscle growth. But some of these products may contain hidden ingredients that can be harmful, or compounds which have not been studied and represent a health hazard.

Even if we consider that drinking fizzy drinks and coffee - a good way to gain weight, it is harmful to health. It is better to include in your diet protein (protein) cocktail or just drink milk 2-3 times a day. Regular consumption of whole milk for a month will help you gain weight.

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Products that help you to gain weight in the past month

Whole eggs. This is an inexpensive food, rich in protein, vitamins A, D, E.

Butter. The oil will help increase your weight. However, oil consumption should be in moderation, otherwise it will hurt your heart.

Tuna. It is vitally important fatty acids tuna contain a lot of "healthy" fat, which will not only help with weight gain, but also contribute to the maintenance of physical health.

Natural fruit juice. Healthy and nutritious way to get your kilos - to drink one hundred percent fruit juice, which is rich in sugar and natural nutrients.

Whole wheat bread. You can eat healthy and gain weight by eating whole wheat bread, a piece of which contains about 69 calories.

Peanut butter. Spread, which is spread on bread. This will give you about 192 calories, plus it high protein content.

Cheese. One serving of cheddar cheese contains 69 calories. Cheese - concentrated milk, so it is rich in protein and calcium, fat and, of course, "cheese" calories.

Olive oil. Adding extra fat for cooking is an easy way to add calories. Therefore, olive oil will provide you with the service you want.

Bananas. One banana contains about 100 calories. Not only that, these fruits are rich in carbohydrates and nutrients, they are also perfect for a snack, and always convenient to take with you.

Yogurt. Natural low-fat yogurt can give you as much as 118 calories. Include it in your daily diet, and desired weight typed faster.

Oats. A plate of oatmeal - this is the perfect nutritious breakfast. This product contains a lot of fiber, which provides the body with vital substances.

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Do exercises to gain weight

Strength training. To increase the weight you need to focus on aerobic exercises and strength exercises that are designed to load many muscle groups. Here are some of them:

• Begin to develop chest muscles using dumbbells.
• Start the run in the mornings or evenings. You can also go cycling or walking.
• Hang on a horizontal bar. This will help strengthen the muscles of the arms and abdomen.
• Strengthens the muscles of the buttocks and thighs: do squats and alternately stand on tiptoes, then lowered onto the feet.

By performing these exercises, you build muscle, "burn" the unnecessary fats and, of course, will have a good appetite.

In addition to exercise, and remain motionless. Follow the rule: the energy consumed shall be less than reported. It will be very useful to just lie on your sofa near the TV. You can grab a meal, but note that it should not be greasy. It would be the best foods containing iron: the meat (beef), fish, apples, bananas, peaches, walnuts.

Sometimes to get better over the last month is more difficult than losing weight. But it is still able to do each. Do not "throw" on the right-calorie foods, and increase your food intake gradually. Get well and stay healthy!