How to get fat in a week? What to do to gain weight?
Today, for many citizens, the actual problem is the presence of excess weight. There are many methods to combat this factor. However, this text is not about this. Indeed, along with such a problem, there is a problem of the opposite nature. It is to address the issue of eliminating underweight. Some people wonder how to get fat in a week. More on this in more detail.
The main criteria for weight gain
In order to answer the question of how to get fat quickly, you need to consider the following principles:
- Initially, it is necessary to consult a doctor about this. To exclude any disease, guilty of the shortage of the desired kilograms.
- The presence in the diet of excess animal fat can adversely affect the cardiovascular system.
- The set of necessary weight completely depends not on how much exactly you have eaten, but on the amount learned by your body.
- The presence in the diet of excess sweets can lead to the fact that the metabolism will be disturbed.
- At night there is in this case is not recommended.
All of the above should be considered in the implementation of the idea of how to get fat quickly.
To gain weight, you can use two basic methods:
- Increasing muscle mass. This is done through physical exertion.
- Increasing body fat.
The reason for the lack of mass affects the determination of the choice of the necessary method. For example, if you need to get rid of thinness or make adjustments to too thin arms or legs, then an increase in muscle mass will be the best option. And to restore a certain hormonal background will need an increase in the amount of subcutaneous fat. It all depends on the individual approach. But for a clear definition, you must contact the experts in this field.
How to build muscle mass?
It should be remembered that success in this case depends not only on the right diet, but also on physical exertion and lifestyle. Since it is very important not only to obtain material for muscles and energy for their formation, but also to help them occupy the right place in the body.To do this, contact a specialist in this field. He will competently assist you in developing the right set of exercises or will directly participate in the implementation of this process and conduct the necessary training.
For the proper preparation of the menu and diet, you need to increase the daily calorie intake by 30%. This will be the optimal daily rate. In this case, the caloric composition should consist of 40% of the protein basis; 50% - carbohydrate; 10% - fat.
Menu to build muscle
In this case, the diet will look something like this:
- For breakfast, you can eat a portion of buckwheat porridge and chicken breast (100 g). The choice of drink on an individual basis.
- For lunch - pasta with the addition of tomato sauce. You can also include grilled red fish here. Then you need to eat any fruit of your choice. After this drink at the discretion.
- A fruit smoothie with a base made of kefir or yogurt, cottage cheese (100 g), any fruit is suitable for an afternoon snack.
- For dinner, you can cook potatoes, steamed beef, steamed vegetables.
- After training, the best option would be to use a fruit smoothie, which has a fermented milk basis. Also, you can include one of any fruit.
It should be remembered that without physical exertion a set of muscle mass is simply impossible. You also need to try to avoid stressful situations. They negatively affect the weight gain.
Increase body fat
Nowadays, many are wondering how to get fat in a week. Further on this will be discussed in more detail. Initially, you do not need to eat a lot of food at a time. However, it is necessary to increase the number of meals. You should also carry out the enrichment of the diet with healthy fats and redistribution of food consumed. Increase caloric intake is necessary gradually. This is very important. Calories should be increased by 5-10 per week.
If you follow the above recommendations, the body will absorb nutrients in the maximum amount. In this case, the daily composition should be as follows - 30% of proteins; 40% carbohydrates; 30% fat.
In this case, for weight gaining, consumption of bread, fatty cheese and fish, honey, and nuts is considered mandatory.
Approximate daily menu to increase body fat
In this case, the diet is as follows:
- For breakfast you should drink sweet cocoa with milk. This includes oatmeal cookies (4-5 pcs.).
- Second breakfast: tea (with milk), one fruit, almonds with honey (30 g).
- For lunch, you must use soup based on beef broth. Garnish in this case, you need to cook porridge. Meat or fish is suitable for it, as well as vegetable salad.
- Second lunch: dried fruits and muesli with milk.
- At dinner, you should choose to eat fish or meat, as well as a side dish of porridge or potatoes. This includes vegetable salad.
- Before bedtime you should eat one fruit and a glass of kefir.
You need to know that physical activity in this case is not very desirable to limit. After all, she is a great helper in dealing with stress, improving appetite, and this all has a positive effect on weight gain.
The correct choice of diet
There are many methods for weight gain. They differ only in the list of basic principles and do not have certain names.
There are methods that offer an increase in caloric intake with a gradual increase in the size of servings. However, this is not entirely correct. Since the increase in the volume of servings can cause stretching of the stomach and subsequent obesity.
In some cases, it is proposed to gain weight by increasing the amount of carbohydrates in the diet. However, in this case there may be a surplus of sugar in the body. As a result, serious diseases can occur.
There are also methods that suggest the need to limit motor activity. However, this is fundamentally wrong!
Therefore, in deciding how to get fat in a week, you should lean toward choosing the right and healthy ways to gain weight.
Proper weight gain
In this case, you need to initially decide what needs to be typed and why it is needed. Then follows a gradual increase in the number of meals. You should not strive immediately to eat 5 times a day. First, you should gradually increase the number of meals (by one daily) to five. After that, you must begin to increase the number of calories.
To consolidate the desired result, completing the weight gain, you should not go back to the former method of nutrition. This must be remembered. To maintain the result obtained, one should find a middle ground in the diet.After that, you will not have a question about the lack of kilograms.
Ideal products for weight gain
There are a large number of them. However, the following products are considered ideal:
- Dairy. These are butter, cottage cheese, sour cream, cheese, cream, milk, ice cream, yogurt.
- Torments: pies, bread, biscuits, sandwiches, buns, waffles, cakes. Only they should not be abused.
- Kashi: rice, millet, buckwheat, pearl barley, barley. They must be boiled in milk with the addition of butter.
- Fruit: apricots, bananas, grapes, apples, melons, persimmon, peaches, mango. In this case, you can include the use of fresh fruit juice with pulp.
- Meat: turkey, pork, chicken, beef, lamb.
- Sweets: chocolate, sweets. However, their use should be rationed so as not to harm the body.
- Also in the diet can include legumes, nuts, fish, eggs.
Everything said in this paragraph will help in answering the question of what you need to eat to get fat.
How to get fat by 5 kg in a week?
In this case, you need the necessary amount:
To answer the question of how to get fat 5 kg per week, you should do the following:
- Initially, you need to determine the reason for the need for weight gain. In this case, there are several options. For example, the effect of weight deficiency on health, the presence of nervous disorders, and so on.
- In deciding how to grow fat at home for a week by 5 kg, you need to balance your diet. It should be remembered that it should include the necessary amount of fat, protein and carbohydrates.
- In deciding how to get fat in a week, there is another condition. It lies in the fact that the diet should include vitamins and minerals in the required quantity. This is very important. You can take special vitamin complexes. In this case, the reception of fish oil capsules is recommended. It is still possible to prepare a special cocktail. To do this, you must have one cup of heavy cream, a pack of cottage cheese and two tablespoons of honey. All this needs to be mixed, and then consumed fresh. Hence the conclusion that you can get fat from honey. The specified cocktail must be consumed daily.
- Also in deciding how to get fat in a week, do not forget about exercise. The reliable fact is that weight gain is affected by muscle building.
- Also in this case, you need to eat foods that whet your appetite. This effect is achieved with the help of apples, all sorts of fruit juices, white cabbage, dill, horseradish, mustard, pepper and so on.
These basic criteria will help in the advice on how to grow fat at home for a week by 5 kg. All of them are effective for gaining weight in the shortest possible time.
How to grow fat to the thin guy? Step-by-step instruction
From some men you can hear the phrase: "I want to get fat!" For this they use many ways. However, many of them do not give the desired result. In fact, there are quite effective methods that allow you to fully increase body weight. The secret is that to achieve the desired result it is necessary not only to fulfill various recommendations, but to do everything together, that is, in a complex. Further on the basic principles in more detail.
- It is necessary to drink water. After all, fluid affects directly on body weight.For a quick weight gain, you need to consume a lot of water daily. It is recommended that men drink at least 2 liters of liquid per day. A good option would be to use milk. It is a great product for building the required kilograms.
- In this case, you should increase the caloric content of food. This is very important. It is necessary to first increase the calorie content by 300-500 per day. Then, when it will be noticeable that the weight gain has stopped, then you can add another 500 calories to the diet. This should be done until it becomes noticeable that the desired result has been achieved in deciding how to get fat in a week (for example).
- It is necessary to change the frequency of meals. With the increase in calories consumed, another condition arises. It consists in the fact that it is necessary to break the daily ration into a certain number of meals. Namely, it should consist of breakfast, lunch and dinner, as well as a couple of snacks. This will prevent an excessive increase in the volume of servings.
- The percentage of body fat. In the question of how to get fat to a teenager, you should clearly determine the choice of the correct method of weight gain. Increasing muscle mass or fat can affect your appearance in different ways.
- It is necessary to track the change in weight. This action is very important. This is necessary in order to determine the speed to achieve the desired result in how to get fat in a week. To do this, it is necessary to weigh and record weekly changes in body mass, as well as to compare the results clearly.
- Do not neglect physical exertion. A man for weight gain is not enough to increase the caloric intake. This still requires strength training for muscle growth. Then the incoming calories will increase the required mass.
- Adequacy of sleep. This is another important condition. After all, the body needs to have regular rest and time to implement a full recuperation. Sleep in this case must be at least 8-9 hours a day.
After reading the above tips, everyone can learn a lot of interesting information and decide what to do to get fat. To do this, you should strictly adhere to these instructions - and the desired result will be achieved.