From skeleton to athlete: three golden rules for weight gain for men. How to get better quickly for a man at home

Today, as the world faces an obesity epidemic, the desire to gain weight may seem like a fantasy. But there are people who need to gain weight for various reasons. Some simply have a faster metabolism, others are genetically predisposed to being “small”, and others eat too little! But in order to gain weight, you don't need to eat junk food, you just need to add fats to your diet. And soon you will notice the appearance of additional and much desired kilograms.

If you are one of those who want to gain weight the healthy way, it won't hurt to add a couple of herbs to your diet! Don't know where to start? Here is a small list of herbs.

Chamomile

Try drinking a cup of chamomile infusion and you will have a voracious appetite. Taking this drug daily will help you gain extra weight. Naturally, you will see changes when you step on the scale. If you've been skinny all the time, use chamomile and its extracts. You will definitely see the desired changes.

Blessed Thistle

Blessed thistle is often used to make a facial toner, but the herb is also known to increase appetite, improve digestion, and help with weight gain. People who suffer from painful thinness all their life should definitely try this once.

Gentian

Gentian roots have been used for decades to treat people suffering from unwanted weight loss and lack of appetite. This herb helps the body absorb food properly. It improves stomach function, increases appetite, and also increases the flow of bile. This is a very bitter herb, and it is precisely such remedies that increase appetite while eating.

Dandelion root

Dandelion root tea is a great herbal addition to your meal. It is often used by women to increase appetite and gain weight. It is recommended for pregnant women to use the decoction to improve appetite. It contains a lot of beneficial nutrients, which helps protect the immune system.

Ripened tangerine peel

Tangerine peel is a dry citrus fruit supplement that helps you improve your digestive system and increase your appetite. The peel is used to treat dyspepsia and as a relaxant. It stimulates appetite very well. Tangerine peel also relieves symptoms of bloating.

Ginger

Ginger has been used for several decades to treat intestinal diseases. This is the best remedy you can consume to take care of your stomach. It helps with nausea and dyspepsia. Ginger effectively “treats” poor appetite and increases interest in food.

Sugar apple

Sugar apple is a remedy that is ideal for those who want to gain weight. It is very beneficial and is known to have a cooling effect on the body and instantly reduce its temperature. This increases the chances of gaining weight and counteracting anorexia. If you know someone who suffers from this disease, encourage them to add a couple of sugar apples to their diet.

Licorice

Licorice, or licorice, is an effective natural supplement that helps with weight gain. It is ideal for those who have a weak immune system.

Ashwagandha

Ashwagandha is one popular Indian herb known for its rich and natural constituents. It relieves symptoms of stress, replenishes lack of energy, eliminates lack of appetite, fatigue, and tension. If you take the herb in combination with healthy and nutritious food, it will definitely help you gain weight.

If weight gain is what you are looking for, try these herbs! Along with a healthy diet and lifestyle, they can help you get the pounds you want.

In the fitness world, hardgainers are truly thin people who cannot gain weight even without any dietary restrictions. Thin guys also have problems going to the gym. Many young people who have a hard gainer build simply don’t know how to gain weight, and without normal weight it is impossible to achieve a muscular, ripped physique.

To gain weight for a skinny guy, you need to follow the recommendations below. They are designed specifically for those young people who do not have a genetic predisposition to obesity.

Increase your diet

This task seems easier than it actually is. Doubling the amount of food consumed per day is not entirely easy. From three meals a day, you need to switch to six meals a day, which means eating every two to three hours. Portions should be full, but not reduced.

The first few weeks you will have to literally force yourself to eat, because in most cases there will simply be no appetite. Increasing your diet by 500 calories will allow you to gain a kilogram per week. If you add 1000 calories to the food consumed during the day, then in 7 days 2 kilograms will be added to your current weight.

Eat quality food

The daily amount of calories must be increased to 3500 or more, but only through proper and good food. You should not eat chips or drink sweet soda. The calories obtained from such food are instantly deposited in the fat depot.

You can get high-quality muscle mass only through healthy food. You need to eat healthy fats, carbohydrates and proteins. The number of calories is important, but what's behind them deserves even more attention.

Eat more protein

Protein (protein) is the building material of muscle tissue. It is found in white and red meat, fish, almonds, eggs, milk, and peanuts. And in order to have a decent supply of muscle mass, these products must be constantly present in the menu.

Include carbohydrates in your diet

High carbohydrate foods help you gain weight, but not lean muscle mass. Eating oatmeal, baked goods, pasta, and brown rice will certainly add pounds, some of which will be fat. This often raises doubts about the advisability of eating carbohydrate foods, but there is a good reason for this.

If you limit yourself exclusively to protein foods, then it will be immediately used as a source of energy, but not for building muscles. To prevent this from happening, it is necessary to give the body an alternative, which is bad carbohydrates. It is recommended to supplement each meal with fruits and vegetables. They contain healthy carbohydrates.

Always control every product included in your diet

There are many programs and websites for monitoring your own menu. Among foreign resources, this is dailyburn.com, registration on which will allow you to track how much protein, carbohydrates and calories you need to consume. The algorithm works based on the input data, that is, taking into account individual characteristics.

Perform challenging physical exercises

To gain the maximum possible muscle mass, you should concentrate on training that includes deadlifts, pull-ups, dumbbell presses, and barbell lifts. You shouldn't make it easy for yourself. Working weights on lifts must be taken to the maximum.

Performing complex (compound) exercises involves all the muscles in the process, which, against the background of a large amount of protein and calories present in the body, begin to grow. At the stage of mass gain, there is no point in including isolation exercises.

You should always monitor changes occurring in your body.

The main motivating factor for anyone who wants to gain muscle mass is appearance. Every change that occurs in the body is a consequence of exercise. And in order to be satisfied with yourself, you need to concentrate on lifting weights, improving your own endurance, and then the results will not be long in coming.

Don't stop there. If at the very beginning of the journey the weight being lifted is small, then, with perseverance, it will soon increase. The main thing is not to be lazy and force yourself to work. This will allow you to develop perseverance, endurance and, of course, achieve the desired shape.

Take a minute break between sets during training.

Rest after each approach should be 60 seconds or less. You should not do more than 12 repetitions at a time. The optimal range of exercises is 6-12 repetitions, but no more. If you lift weights, it is better to do it as follows: 12 repetitions with 50 kg, rest, another set of 10 repetitions with a weight of 55 kg, and then after a break another 8 repetitions, but with 60 kg.

Be sure to give your muscles a good rest

You can't work one muscle group every day. She needs restoration. Otherwise, exhaustion is guaranteed. It is optimal to wait at least two days, and only then work on the same muscle group again.

Sleep at least eight hours a night

Muscles continue to grow during sleep. And for this process to be as effective as possible, you need to sleep at least 8-9 hours. If sleep lasts less than 6 hours, then the effectiveness of diet and training decreases sharply.

Eliminate cardio from your training program

In order not to look like a marathon runner or sprinter, but to gain the body of a real Spartan, you need to completely give up cardio. This applies to long distance running. If the desire to include jogging in your exercises is great, then you need to run either uphill or do sprints, that is, reduce the distance to a minimum.

Exercise regularly

Exercise should become part of your daily routine. And if you can sometimes skip classes, then this should not be allowed with meals. Otherwise, all efforts to gain weight will be minimized. You can devote all your free time to training, but without good, high-calorie nutrition, progress will not follow.

Recognize the need to gain weight

Along with muscles, fat deposits are also gained, which is a completely normal process. To avoid unwanted consequences, you should set a clear goal for how many kilograms you need to add, and then, when you reach that goal, reduce the amount of carbohydrates you consume. You need to continue to eat vegetables and fruits, but cut pasta, rice, and bread to a minimum. By continuing to exercise and run sprints, you can easily get rid of body fat.

People are in an endless battle with being overweight. There are a lot of tips and tricks on the topic of losing weight. There is much less information on how to gain weight for a skinny guy or girl. I will pay a little attention to this issue.

I offer some useful tips for gaining weight at home.

Adjust your diet. Follow a “reverse diet” of increasing your calorie intake to gain weight.
This does not mean that you will have to abuse fatty foods and watch TV all day long with a pack of chips in your hands. Eat healthier by increasing your portion size.
Choose foods that are high in calories. If you drink milk, buy it with 3.5-6% fat content.
For breakfast, prepare porridge with milk and butter.
To gain weight, include flour, fried and baked foods in your diet.
Eat more fruits. Peaches, bananas, and apricots are suitable. Have small snacks between meals. They will cheer you up and charge your body with energy.
Are you interested in increasing muscle mass and not growing a “beer belly”? Go to the gym. The right exercise program, several sessions per week, will help you gain several kilograms of muscle tissue.

The key to rapid weight gain is a high-calorie diet, a healthy lifestyle, strength exercises, and healthy sleep.

Men gain weight by building muscle mass. This is not easy to do. First, consult your doctor, because changing your lifestyle can cause unpleasant consequences.

The main building material is protein. You can gain weight by consuming protein foods. There is a lot of protein in meat, fish, vegetables, dairy products, eggs.
To gain weight, you need energy, which the body produces from carbohydrates. Simple carbohydrates increase body fat; they are found in sugar, ice cream, and sweets.
The growth of muscle mass is ensured by complex carbohydrates contained in vegetables and grains. Include similar foods in your diet.
If the body does not work correctly, you will have to forget about weight gain. Its coordinated work directly depends on the amount of consumed microelements and vitamins contained in milk, vegetables, fruits and meat.
Normal functioning of the body is impossible without fats. Nutritionists recommend vegetable oil, dairy products and sea fish. It is better to avoid fatty meats.
Intense training will help you gain weight quickly. It is better to use the services of a professional trainer to create a program. Exercise at least three times a week. Increase the load gradually.
After each workout, give your body a rest. Don't exercise every day. Sleep about 8 hours a day.

Video tips

Effective ways to gain weight for a thin girl

Almost all girls, dreaming of a slim figure, are interested in methods of dealing with extra pounds. Some, on the contrary, want to gain a few kilograms.

I offer proven instructions.

Start eating more. Include white bread, sweets, flour products, potatoes and honey in your diet. Don't forget about protein foods - eggs, fish, meat.
Before your meal, drink a glass of freshly squeezed juice. Drink an average of 2.5 liters of fluid throughout the day.
Go to the gym or work on your body at home.
Eat about 5 times. Have snacks between breakfasts, lunches and dinners.
Chew your food thoroughly and rest a little after the meal to allow your body to absorb the food. Buy a vitamin complex at the pharmacy.
Increase portion sizes, add new dishes. If you ate regular porridge for breakfast, make a sandwich with sausage in addition. Over time, a woman’s body will get used to increased portions.
Bad habits slow down your metabolism. Give up alcohol and cigarettes. Sometimes you can treat yourself to non-alcoholic beer.
Stress burns calories. If you really want to gain weight, get rid of stress and bad emotions.
Pay special attention to sleep. Get at least 8 hours of sleep.
Seek help from a nutritionist. He will create a special menu for weight gain.

Is it possible to gain weight in a week?

Many people are surprised when they hear that someone wants to gain weight. There is nothing surprising. For example, some athletes have to increase their weight in order to compete.

To increase weight and maintain energy, reduce activity. During physical and intense mental work, calories are quickly consumed.
If you can't imagine life without sports, reduce the amount of training. If you study 4 times a week, reduce the number of lessons to three.
Train only the main muscle groups. You will have to forget about jumping and aerobic exercise for a while, they require a lot of energy.

Nutrition

Strengthen your nutrition by choosing protein foods. Dairy products and meat dishes will be a wonderful “fuel” for the body.
Divide your meals into 5 meals with small snacks.
For breakfast, eat porridge with milk and sandwiches. For lunch - a plate of rich borscht, some boiled meat or a few cutlets with mashed potatoes. For dinner, make baked chicken and pasta.
To increase the calorie content of low-calorie dishes, add a little milk or grated cheese. Season salads with rich sour cream.
For an afternoon snack, cottage cheese with yogurt, fermented baked milk or sandwiches are suitable. You can eat some jerky, nuts or protein bars.
Overeating is not recommended. This will help your stomach cope with the stress.
Don't eat at night. Eat two hours before bedtime. Otherwise, the gained kilograms will become fat, which is not easy to remove.

The key to successfully solving the problem is proper and healthy nutrition, increased rest and rational exercise.

Getting better without a strengthened diet is extremely problematic. But not everyone can freely switch to five meals a day, eating only soups, cutlets, milk porridges and sandwiches.

To increase weight, perform special physical exercises and use sports supplements. Visit a fitness trainer and create a training program and sports nutrition together.
Stick to a proper meal schedule. An hour before training, consume a serving of carbohydrates and drink a glass of protein shake.
After exercise, eat sweet yogurt or a few bananas. So replenish your glycogen reserves. Half an hour after class, it is recommended to eat some protein food.
Be sure to count calories. Body weight will increase if you eat a little more calories every day.
When calculating, take into account energy costs for working out in the gym, preparing for exams, doing housework, and so on. There is no need to calculate to perfect accuracy. Record your most energy-intensive activities.
If you don’t have time to go to the gym, and the thought of a normal weight doesn’t leave you, eat more and move less. At the same time, there is no need to consume kilograms of fried and fatty foods, sweets, pickles and smoked foods. Eat a balanced and nutritious diet.
Sleep on average 8 hours a day.
Most often, impressionable and nervous people fail to gain weight. Try to achieve peace of mind. Walking and walking will help with this.

(13 ratings, average: 4,92 out of 5)

How to gain weight for a man at home? Many modern adult men are overweight, but there are those who want to gain it, but there is no way to increase body weight. They eat all kinds of food, eat any amount of it, but they don’t gain weight. This may be related to health, but rapid metabolism in the human body is also not excluded.

An important role here is played by the calorie content of the menu, fortification of consumed foods, the use of special additives, physical activity, rest and sleep.

Why can't we gain weight?

Let's figure out why a person is thin, what prevents him from becoming thin. Many research sources report that the following indicators are important issues in this issue:

You should always understand that gaining weight is easy, you just need to know with confidence that thinness is not some serious illness. First, be sure to consult a specialist, undergo all the necessary tests, get treatment, and then learn how to correctly gain body weight.

Where to start

When starting to build up fat cells, in order to achieve the desired result, you need to follow a few simple rules:

Nutrition – balance, simplicity. The food is quite high in calories;
Physical activity. You always need to know which exercises are suitable in order to gain weight. You need to train regularly, two or three times a week for one hour daily;
Proper rest. Sleep lasts eight or nine hours. Stress is unacceptable;
Drink plenty of water. The body is a liquid and to get better, you need to drink a lot of it every day, especially milk. It has high calorie and nutritional value.

The main thing for nutrition when increasing the male body is a gradual increase. This cannot be done quickly because then the stomach will be rebooted. It is recommended to consume at least forty calories per kilogram of weight. People who have great difficulty adding pounds should see an increase in calories up to sixty. How do you know how many calories to consume daily? It all depends on the man’s mass.

If he weighs 60 kg, daily calories consumed are 2400. 60 multiplied by 40 equals 2400. More is possible. Overestimation of nutrition occurs very often. The information on the label should always be read. When counting the number of calories, you should definitely consult with a specialist. It is important to remember: doing heavy physical work will require much more calories.

What to eat to gain weight

What food should you eat to gain weight quickly? First, you definitely need to clearly build a food intake regimen, distribute everything, taking into account the products.

In just three main meals, adults should consume up to four hundred grams of food, distributing porridge, fruit in the morning, lunch - meat soups, side dish, dinner - side dish, meat dish, salad. Snack on yogurt, chocolate, cottage cheese, jam. Rule: smaller snack volume - same calorie content.

An important place when gaining kilograms is nutrition planning: food is light, a large number of products is a bad decision. The best option for preparing food is before each meal, because fresh food is always healthier. Allowed to cook for the whole day. There should always be food available to snack on. While putting on the pounds, you should never feel hungry.

Food is balanced when the right amount of calories is taken. Protein proteins contain amino acids. They also play a big role in building male muscles. As you gain weight, you need to eat meat. The meat of poultry, rabbit, and calves is consumed. It is recommended to eat about two hundred grams of such fresh meat daily. Protein is contained in dairy products - most of all, eggs, fish, peas, beans, and other legumes. Seafood (shrimp, fish, crabs) has a lot of it.

Carbohydrates carry out all metabolic processes of the human body. The norm for daily consumption is three grams per kilogram. If there are not enough of them, the body takes the necessary substances from muscle tissue; this is unacceptable when human weight increases.

Sixty percent of the food you eat every day should come from carbohydrates. What products should they be taken from? Such excellent products include pasta of different varieties, unprocessed rice, oatmeal, wheat, buckwheat porridge, fresh vegetables, fruits, whole grain bread.

Many people believe that fats are very harmful to the adult body. No, that's not true. There are lipid compounds of fats, which are the main ones in the release of testosterone, which is responsible for synthesis. There should be about fifteen percent of such fats. They contain seeds, nuts, vegetable oil, eggs, and fatty fish.

The proposed diet is good for men who do not understand how to add pounds to their body. It is also very good for food lovers, because the diet includes what you want, and the quantity of products is large. The main factor is not to overeat too much. Proper sports physical activity with such a diet is always required. The desired kilograms will quickly increase, and the body will be attractive.

To gain 5 kg in a month, use an excellent homemade cocktail recipe. It should be used when the body cannot be given physical activity.

Compound: two cups of milk powder, 140 grams of protein, two liters of regular milk. It is possible to add ice cream for taste. Mix all the proposed components with a mixer, then put in the refrigerator.

Protein is added if you need to increase muscle specifically, but if you just want to gain weight, you can do without it. Drink between meals a day, you can drink it two days in advance.

Menu examples for the day

You need to create your own menu, taking into account the examples below. The most important thing is the norm of proteins, carbohydrates, fats. Be sure to follow the calorie content. You can't overeat. The last dose - casein only - contains cottage cheese, which helps nourish the muscles while you sleep. Below is a list of three thousand kilocalories.

Example 1

Breakfast:

Milk oat flakes – 100 grams
Dairy product – 200 ml
Boiled eggs - 3 whole, 4 whites
Cereal bread - one piece.

Snack:

Poppy seed bun, apple – 2 pcs each.

Dinner:

White rice, vegetable puree – 150g each
Half a chicken breast
One piece of bread.

Snack:

Vegetable stew - 150 gr
Half a breast.

Dinner:

Fish – 200
Potatoes and vegetables – 150g each.

Snack before bed:

Low-fat cottage cheese - 250.

Example 2

Breakfast:

Buckwheat – 150
Omelette of 3 eggs and 4 whites
Dairy products – 200 ml
Bread - one piece
Hard cheese – 30.

Snack:

Banana – 1
Prunes - 100.

Dinner:

Barley porridge, vinaigrette – 150g each
Turkey fillet – 200
Cereal bread - 1 piece.

Snack:

Vinaigrette, wheat porridge – 150g each
Turkey fillet – 200.

Dinner:

Hake – 200
Beans – 100
Vegetables, fresh – 150.

Snack before bed:

Cottage cheese – 300.

Example 3

Breakfast:

Milk pearl barley porridge – 200
Milk – 200 ml
Fried egg made from 1 egg and 2 whites
Bread toast
Oil – 1 tsp.

Snack:

Pear -1
Nuts – 30
Marshmallow or marmalade - 100.

Dinner:

Barley porridge – 100
Goulash – 200
Vegetable salad – 150
Rye bread - 1 piece.

Snack:

Barley porridge – 150
Beef goulash – 200
Vegetable salad – 150.

Dinner:

Half a chicken breast
Canned vegetables – 100.
Rice – 180.

Snack:

Ryazhenka – 2 glasses.

How to get results quickly

Will you gain 10 kg of body weight at home in a month? Yes, a quick option is always possible, but everything must be done very carefully. To do this, you need to follow important rules so that only healthy calories come in.

It is imperative: after lunch, avoid physical activity, rest for up to fifteen minutes; do street walks in the air; when eating, the portions are small; drink plenty of water; take a walk before bed; food – fortified; do a physical set of exercises.

Men who want to quickly get pumped up should exercise. Barbells and dumbbells are especially suitable. They give the best effect and get results quickly. You have to do everything correctly, the mass will gradually increase. Desired exercises: squats, push-ups, pull-ups, abdominal crunches, dumbbell swings. A good addition to everything is cycling and swimming.

It is always necessary to have a good rest, because weight is added not during physical activity, but when a person is calm and sleeping. Therefore, three or four workouts weekly are enough. Sleep - eight or nine hours a day. If you follow these recommendations, men can quickly gain weight and build large muscles.

What supplements can you use?

How can a man gain weight at home using special supplements? First you need to know which ones you can use and which ones you can’t. There are natural preparations, protein supplements. Brewer's yeast belongs to the first type, it helps to gain kilograms, because its component contains vitamin B and beneficial microelements.

If you take this yeast correctly, your metabolism is normalized, your appetite and skin condition improve. If you follow all the rules of use, you will get better during the first month, but you must always take into account the rate of use.

Protein supplements are analogous to natural substances, but they are concentrated and absorbed much faster. Ingredients: high-quality protein that promotes muscle growth. In order for important muscles to grow, you need to consume a lot of it every day.

It is quite difficult to eat this amount with regular foods. Protein powder is taken up to five times daily between meals. The serving size is up to thirty grams plus two hundred milligrams of milk. The same applies to proteins.

Read other blog articles.

A fast metabolism is often the cause of low body weight. In this case, you will have to make an effort to gain weight. To get better, you will need to change your diet and do some exercise. Although you can always gain weight by eating unhealthy foods and leading an inactive lifestyle, it is better to take a healthier approach to gain weight. Including nutrient-rich foods in your diet and doing strength training will help you gain muscle mass. Be patient and be prepared that this is not a quick process. However, with effort, you can see results within a few weeks.

Steps

Part 1

Nutrition

Eat at least three times a day. If you have a naturally fast metabolism, eat three times a day, regardless of what's on your plate. This will help you gain weight. Your body burns calories very quickly, so you need to feed it much more often. This means that you should not only eat when you are hungry, but also throughout the day. Make it a goal to eat five times a day if you want to gain weight.

Don't wait until your stomach begins to give signals in the form of growling that it wants to eat. If you have five meals throughout the day, you will not feel hungry.
Of course, you will have to put in a lot of effort if you switch to a new diet. Pack healthy, high-calorie snacks that you can eat on the go. For example, you can snack on bananas, peanut butter, or cereal bars.

Include high-calorie foods in your diet. You are unlikely to gain weight if you eat small, low-calorie meals; your portions should be large, and the contents of your plate should consist of high-calorie foods. Each meal should consist of a large portion of meat, vegetables and carbohydrates. Eat a lot and you will gain weight very quickly.
- Your breakfast might consist of three eggs, which you can make into an omelet, two slices of bacon or sausage, a plate of fried potatoes and a glass of orange juice.
- For lunch, eat turkey with white bread, two bananas and a salad.
- For dinner, you can treat yourself to steak with baked potatoes and grilled vegetables.
Include nutrient-rich foods in your diet. To gain weight, eat nutrient-rich foods. Although you can easily gain weight if you drink sugary drinks and eat pizza every day, you shouldn't do it. This can negatively affect the body's metabolic processes and increase the volume of fat rather than muscle. When choosing food, pay attention to the following points:
- Give preference to unprocessed foods. For example, eat “old-fashioned” oatmeal instead of instant cereal. It's better to eat fresh chicken for lunch than processed meat.
- Try to cook all the dishes yourself. Avoid processed foods, fast food and snacks that contain a lot of salt, sugar and other additives.
Include proteins, fats and carbohydrates in your daily diet. These three components will help you gain weight and be healthy. Include proteins, fats and carbohydrates in every meal to ensure your diet is balanced. Below you can find examples of products in each category:
- Proteins: eggs, salmon, tuna and other types of fish; roast pork, pork chop and ham; chicken breast and thighs; lean beef cutlets and steaks.
- Fats: olive oil, safflower oil, coconut oil, grapeseed oil; avocado, walnuts, almonds, flax seed.
- Carbohydrates: fruits and vegetables; beans, lentils, peas; brown rice, whole grain bread and pasta. As well as other whole grain products; honey and fruit juice.
Drink plenty of water. Water plays a significant role in the metabolic processes of our body. This is very important to consider as you are consuming more protein and calories than usual. Drink several glasses of water with each meal to stay hydrated. Since you'll likely be exercising more intensely to increase muscle mass, drink at least ten glasses of water every day.
- You can also drink unsweetened tea, fruit juice and other healthy drinks.
- Avoid drinking sports drinks such as Gatorade in excessive quantities as they contain high amounts of sugar.
Part 2
Muscle gain
1. Increase the amount of time you spend doing strength training. Bodybuilders know that weight training helps them gain muscle mass. With proper training - performing strength exercises - the muscles become more pliable, stronger and increase in size. You can do strength training at the gym or at home if you purchase the necessary machines and equipment. Exercise regularly, several times a week.
  - If you don't want to pay for a gym membership, buy a barbell that will help you gain muscle mass.
  - You can also do resistance exercises that don't require you to lift weights. Push-ups are an example of such exercises. You can also hang a pull-up bar in your doorway to tone up your arm and chest muscles.
2. Concentrate on working all muscle groups. Perhaps you want to tone certain muscles. But strive to work different muscle groups. In other words, you cannot constantly strengthen only your arms, and not pay attention to your chest, back, legs, and stomach. Instead of working all muscle groups at once, alternate exercises so that each muscle group has a chance to rest.
  - Plan your week so that you have the opportunity to work each muscle group. For example, maybe you decide to work your arms and chest one day, the next day you can focus on your legs and abdominal muscles, and then work on your back muscles.
  - You can work out with a personal trainer. He can help you create an exercise plan that will suit your needs.
3. Do exercises to build muscle without causing muscle damage. The main factor in the growth of muscle mass is an increase in the number of myofibrils, thread-like structures, in the muscle fiber. To do this, you need to include weight lifting exercises with a sufficient number of repetitions in your workout. You should feel pain and fatigue in your muscles after training, but they should not be so severe that this could indicate that you are injured. Choose the right weight for you when doing the exercises. Do eight to ten repetitions. This will help you determine if you have chosen the right weight. If you can easily do more than 10 reps, add more weight. If you're struggling to do five reps, that's a reason to reduce the weight.
  - Compound exercises should be a big part of your workout routine. Focus on complex, compound exercises that work multiple muscles at once. These exercises include the bench press, dumbbell press, squats, single-legged squats, straight-leg deadlifts, pull-ups and dips.
  - Don't worry if you can only lift light weights at the beginning. The most important thing is not to stand still, but increase the weight with each session. Set yourself the goal of becoming stronger, lifting more, and the results will not keep you waiting.
  - Give yourself the opportunity to rest for about a minute between sets, and do not do more than 12 repetitions at a time.
4. Drink a protein shake after your workout. According to a study conducted at the University of Birmingham, an energy shake helps improve endurance during exercise. Eat a banana, a handful of dried fruit, or drink an energy shake immediately after your workout.
5. Rest. Your muscles need to rest between workouts. Thanks to this, they can become bigger and stronger. Never work the same muscle group two days in a row. Give her a rest. Wait at least 48 hours before returning to working a specific muscle group again.
  - It is also very important to get eight to nine hours of sleep every night. If you only sleep six hours or less, then there is no point in exercising and dieting.