How to gain weight without chemistry

is lower than norm, also as well as superfluous, is harmful to all organism. However to gain necessary kilograms, you should not lean on fast food and greasy food. It is necessary to approach selection of high-calorific diet and physical exercises with all responsibility.

Instruction

1. Consult with the doctor. Often the reason of low body weight is connected with violation of health, metabolism. If the diagnosis was confirmed, along with diet begin treatment.
2. Pass to food every 3 hour, and between meals arrange having a snack with nuts and dried fruits. Consume generally carbohydrate food – porridges from grain, rice, bread, pasta, potatoes, sweets. You should not hunger. During set of weight, connect greasy food, such as oil and sour cream. But consume fats only after you have stocked up with carbohydrates.
3. Do not forget about proteins as they are necessary for construction of muscle bulk. But consider that to be spent for processing of proteins a lot of energy. Normal in day 2 g of protein on each kilogram of weight are required. For example, milk which contains 27 g of protein on liquid liter has to become one of sources of proteins. Milk contains the calcium, vitamins and minerals necessary for health and normal digestion. Do not limit yourself in consumption of other useful proteins, such as meat, bean, boiled soft-boiled eggs, cheese, cottage cheese, fish.
4. Include in the diet vegetables and fruit – apples, pears, cabbage, carrots. They will help to cope with possible problems of digestion. Drink about 3 liters of liquid a day, but at the same time limit consumption of salt and smoked products.
5. Pick up set of exercises and be engaged 3 times a week. For an hour and a half before occupations densely eat proteinaceous and carbohydrate food, for example, meat with pasta. Include exercises on press, squats, squeezing in training. Do exercises with weighting compounds to pump up muscles, but not to burn hypodermic fat layer. Increase loading gradually.
6. You sleep not less than 10 hours a day and have more a rest. Whenever possible refuse cigarettes and alcohol.