How to gain weight man - build muscle

March 14, 2010

  • How to gain weight man - build muscle
  • Nutrition and exercise

 a man to gain weight
 Thin man can eat anything and in any amount without adding weight; usually it pleases them significantly less than women with the same feature of an organism. Fortunately, one can increase their weight, even though it seems to be your metabolism Metabolism: The basis of life of all living things  Metabolism: The basis of life of all living things
   simply does not linger in the body fats.


Count calories

Dissatisfied with his low weight men often overestimate their own appetite - they think they eat a lot, but in fact they eat very sparingly. Calories for men varies depending on the kind of activity: from 2600 kcal per day for knowledge workers who live in big cities and not involved in sports, to 4,200 for those engaged in manual work and live in rural areas. For example, if you are mostly sedentary office work, and you at least three times a week active in sports, and every day at least half an hour you walk, your daily norm of calories 3200-3500 kcal. Determine your rate and calories to gain weight every day eat at least 200 calories more than their norm.


Eat every three hours

It promotes normal digestion and stimulates metabolism Improves metabolism and losing weight without dieting  Improves metabolism and losing weight without dieting

Eat breakfast. Do not skip the first meal - it will provide you with energy in the morning. At lunch and dinner you can eat double rations - but do not force yourself to eat if you're hungry. Do not forget the snacks; nuts, seeds, eggs, dairy products, sandwiches - it is a high-calorie snack, and you can do without candy bars and cookies, in which virtually no nutrients.

To gain weight, be sure to eat after exercise to replenish lost energy in the gym.


Eat high-calorie food

  • Pasta. 100 g of pasta contains 380 calories (100 grams of rice the same amount of calories, but it is slower to digest). Although whole-grain pasta useful, they are also quite a long time to digest, so it is recommended to give preference to pasta made with white flour.
  • Whole milk is indispensable for those who want to gain weight. Drink at least three glasses of milk a day - in addition to calories, it will provide you necessary for the body's calcium.
  • Nuts are high in calories, about 50% consist of healthy fats, and 25% - of protein. Mix the chopped nuts, peanut butter or honey and smear on bread - get a tasty and nutritious snack.
  • Olive oil, as well as any oil, rich in calories, but also very useful. It provides protection from heart disease Heart disease: prevention and prevention  Heart disease: prevention and prevention
   and Cancer Breast cancer - the verdict?  Breast cancer - the verdict?
 . By the way, one tablespoon of olive oil - about 100 kcal.



Pay particular attention to weight training - so the calories that come into your body, turn into muscle rather than fat. However, it is not necessary to practice every day - experts say that muscle mass is the most actively growing during the holidays.



Make a meal plan for the week ahead and stick to it. Go shopping themselves, making a list advance the product you are (going shopping with a list - not a sign of problems with memory and practicality).

Prepare food - meat with a fatty sauce, pasta, oily fish, and so on. The fact is that if you gain weight just by fast food and snack shop, soon'll pay such experiments health. Therefore, if you still do not know how to - learn to cook.

Take food with you - to work, to school (snack during a break), cinema (useful nuts and high-calorie popcorn).


Track changes

Weigh yourself every week. If the weight does not change, increase their daily rate by 500 kcal.

Photographs. Mirror subjective - what you see in him, much depends on your perception of the moment. Photo not cheating. Photographed twice a month to get a clear idea of ​​how your body is changing. (If you do not want to ask someone to drop you off, take photos in a "self-portrait").

Even more closely follow your achievements in the gym. The fact that three months ago you could lift 50 kg, and now pick up 70 - much more important dialed kilograms, is not it?

Treatment for anorexia - not only the body but also the soul

December 25, 2011

 If there are signs of anorexia should immediately consult your doctor. Since the patients themselves at some point have simply can not accept that they are sick relatives should encourage them to get treatment.

Since this disease affects both body and mind, treatment should be carried out in both directions. That is the psychological side of successful treatment of anorexia can provide long-term remission. The main objectives of the treatment of anorexia nervosa:

  • Return to a healthy weight
  • Start to eat normally
  • Change attitude to their appearance and to food

 Treatment for anorexia - not only the body but also the soul


When anorexia has already made threatening complications, the first task of doctors - to stabilize the patient's condition. With strong depletion require hospitalization, which may last until the patient learns to less critical of their weight. In less severe cases outpatient treatment is applied.

 Treatment for anorexia - not only the body but also the soul


To cure anorexia, it is necessary to understand the underlying psychological causes, and it can help make the appropriate specialist. During the course of psychotherapy the patient and the doctor together analyze mental setup, lifestyle centers, which could be a direct or indirect cause of anorexia. All this should help people to better control themselves in future and change the attitude.

 Treatment for anorexia - not only the body but also the soul

Nutritional advice

During these consultations, the patient explain how to eat, how much weight normal for his height and age, how many calories they need each day, and so on. Of course, anorexia Anorexia nervosa - symptoms and effects on the body  Anorexia nervosa - symptoms and effects on the body
   It begins not from ignorance of these facts, but to recover it is important that the patient has received detailed information about healthy eating Healthy eating - do not limit yourself to eating  Healthy eating - do not limit yourself to eating
 , The idea that because of illness proved highly distorted.

 Treatment for anorexia - not only the body but also the soul

Overcoming the fear of gaining weight

Back to normal weight - not an easy task. For the anorexic the idea of ​​the need to gain weight is very frightening, and they often resist it. Therefore, the patient should be given as much information about anorexia that he knew that his fear - it's just a symptom of the disease, and that he got an idea of ​​what might happen if the weight does not become normal. The better he understands his illness, the higher its chances of recovery.

 Treatment for anorexia - not only the body but also the soul

How to help anorexic

It should immediately be noted that it is useless to frighten the patient's words, such as "You will die if you do not eat! "Just as distorted his view of his own body, and his distorted view of the dangers. He is afraid to be fat, and not die. Therefore, as gently as possible show him you're worried about him, and that his condition is causing you pain.

Become an example for a loved one. Eat right, exercise and show him that you can enjoy life, having a slim, not too much lean body. At the same time, avoid any criticism of the patient.

Take care of yourself. If he does not want to help themselves, it does not mean that you should give up on her hand. See how close a person kills himself, scared, so ask your doctor or psychologist. They will help you better cope with stress How to beat stress? Create an oasis  How to beat stress? Create an oasis
   and perhaps tell us how to convince the one you love to start treatment. In addition, be sure to communicate with your friends and family - you now also very much needed support.

Do not act like a cop. That is, it is not necessary to observe strict views anorexic when he eats, or when you just pass by the kitchen. He needs your support, not rigid supervision. Do not threaten, do not raise your voice, do not tear.

Finally, if you understand that the situation has become alarming for human life, call your doctor. Anorexic may continue to resist treatment, but we must remember that at certain stages of the disease in the body begins to irreversible changes and to do everything possible to prevent it.

 Treatment for anorexia - not only the body but also the soul


Severe food restriction have dire consequences for the health. Not getting enough nutrients, your body goes into starvation mode, ie slows down all its processes to conserve energy. If starvation last a long time, the body begins to eat itself. First, it burns fat reserves available, and if fasting is not interrupted, and then begins to seriously suffer both physical and mental health. Some of the consequences of anorexia include:

  • Severe mood swings Mood swings in women - bad character or a disease?  Mood swings in women - bad character or a disease?
 Until clinical depression
  • Weakness
  • Slower thought processes, memory impairment
  • Dry, yellowish skin color; brittle nails
  • Constipation and bloating
  • Tooth decay and gum
  • Dizziness, fainting and headaches
  • Fine hair growth on the body, including the face

Article Tags:
  • anorexia