Recommendations for weight gain for skinny women

Recommendations for weight gain for skinny women a secret that in the world there are women who want to gain weight no less strongly than some of its fold. And it is not so easy, because no matter how much food you do not, the long-awaited result is still a distant dream. Different people have a different metabolism, plus to some people initially predisposed to a particular body structure. However, thin women can gain weight through a series of changes in its standard nutrient diet.
What actions are needed to achieve this goal?
Increase the number of available calories, but do not try to do it at the expense of consumption of saturated fats. Usually willing to gain weight for some reason think that they perfectly fit any fat. But fat can settle anywhere! Where will the absorbed fat is determined by genetics, so eat well and try to do it slowly.
To increase muscle mass perform special exercises and lifting weights. Find a coach who will help you choose the right direction. Muscle weighs more than fat, and are distributed evenly throughout the body. Training with weights - great help for the body. Do not worry, they will not be the result of bulky muscles, as occurs in most men.
Stay away from treadmills, steppers and various similar simulators. Aerobic exercise plan is unquestionably good for the heart, but it will not cause weight gain. With them, you only burn extra calories.
Make sure that the number of calories that enter into your body at the usual time. To gain weight, add 500 to its regular rate. If after a few weeks will see a noticeable difference, add another 500. Move in this direction as long as the increase will not be noticeable.
Daily consume 20 to 50 percent of your calories in the form of protein. This food group includes chicken breast, turkey breast, lean cuts of beef, eggs, fish and milk. If you do not put the milk, you can buy a gainer - a mixture of proteins and carbohydrates.
From 30 to 60 percent of daily calories consumed in the form of carbohydrates. They are found in potatoes, brown rice, oats, pasta, whole grains, black beans, sweet corn and broccoli.

Make it so that 20 to 30 percent of calories come into the body in the form of unsaturated fats. To do this, eat avocados, nuts, and oils, which are the source of much needed fatty acids.
Force yourself every day to absorb more nutrients by eating 6 times a day, instead of the traditional eating 3 times a day. If the prospect eat six nutritious meals a day scares you, drink powder substitutes food enriched with vitamins. But check the contents of the package! Protein drinks have high nutritional indicators.
The last recommendation - not only for those who want to lose weight. It is productive for all people of all sises, your daily diet in advance, avoid, eat potato chips and other junk edibles.
Women's magazine Super-Lady.Ru
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