The growth of muscle mass is an adaptive reaction of the body to fairly intense (severe) stress - training. The more intense the load, the more pronounced the adaptive changes.
Ideally, you need to take the maximum weight of the weight and work with it for as long as muscle mass increases and energy and nervous structures develop. Upon achieving the required magnitude of changes in the body (for example, muscle growth), sufficient to work with the selected weight, the body will stop growing.
But. This is ideal.
On practice
1. The body cannot cope with very severe stress, because adaptive changes (training) occur slowly. Therefore, the loads must be dosed and gradually increase to the maximum. This is called progressive overload. Because the name contains the word “overload” - this means that a one-time impact should be quite intense (heavy).2. For them (adaptive changes) to occur, the body must recover from the load. The process of compensation and supercompensation (including muscle growth) takes several days during rest from training. Therefore, you need to train taking into account rest breaks.
3. Because the body grows after recovery from stress (training) energy and plastic losses is completed, then, to restore these losses, an adequate (appropriate) increased and quality food. Because in teenagers SIGNIFICANT shortage useful body weight, then, most often, they eat little and incorrectly. It is impossible to train effectively in such conditions.
What are the conclusions?
If you do not pay attention to the fact that a teenager will grow (complete his developing body) for about 8 more years, and that insufficiently developed osteochondral structures may not withstand improperly structured training, then:1. You need to learn to eat right. Proper nutrition requires a certain, stable income. As a consequence, the following point is possible.
2. Start working to provide the necessary income, and not shift it onto the shoulders of the parents (if she earns little).
3. You should forget about working out at home, unless, of course, you have your own gym in the basement.
4. And of course, you need to either gain knowledge about training methods, or find someone who will help you (among the more experienced) at first. It is advisable to spend the first few months of training with a personal trainer.
p.s. Arnold at 16 years old.
The health of adolescents is a criterion that concerns all parents without exception. It is during this period of a child’s formation that hormonal disruptions occur, the body begins to grow with a vengeance, and the size of the brain increases sharply, which is characteristic only of infancy and adolescence. Naturally, in all this “mess” of changes inside the child’s body, dramatic changes body weight.
Of course, the health of adolescents largely depends on nutrition during this period, on whether a sufficient amount of nutrients and vitamins for growth and brain activity at school enters the child’s body. And most often, parents and teenagers themselves complain about the appearance excess weight in this period. I wrote how to deal with this problem. In this post we will look at the opposite problem - light weight. And the question: “How to gain weight for a child?” usually arises after puberty.
I `m ugly!!!
At this age, every teenager has questions regarding their appearance, in which there is something they are not happy with. This happens even to children perfect appearance. In most cases, it is the figure that develops complexes. How to gain weight for a teenager and where to get the necessary information? But to answer these questions, you need to understand the reasons for the child’s thinness.
What is the reason?
Fast growth. This happens to every teenager, and this fact is especially reflected in boys aged 13–15 years. In just a few months, a child grows 10 cm. But muscle mass, as a rule, simply does not keep up with such sudden growth of the body itself. It is for this reason that it seems that the boy has suddenly and greatly lost weight. It's not scary, don't panic ahead of time and don't rush to the doctor. Over time, everything will return to normal.
Poor appetite. Teenagers do not eat enough, and this is a common problem. It would seem that start eating more and your weight will return to normal. However, forcing a child to eat more, punishing him for it and causing conflict is not the solution. Try to understand why the child has lost his appetite. This may be due to experiences, falling in love for the first time, problems with peers or teachers. Teenagers do not think like adults; they distort reality to the point of being grotesque. What seems like a minor problem to an adult, is tantamount to the end of the world for a teenager. Therefore, first, try to get to the bottom of the truth and have a heart-to-heart talk with your child.
Illness, stress. Nervous experiences and a scandalous situation in the family can provoke metabolic disorders, which affects all activities of the human body. In such situations, it is better to consult a pediatrician for advice.
Physical training. Little weight It can also provoke a child’s hyperactivity, his love for sports and outdoor games. This is great, you just need to adjust your diet.
How to gain weight as a teenager?
1 To solve this problem, include foods rich in fiber, proteins and carbohydrates in your teenager’s diet. These are fish, meat, poultry, nuts, bread, pasta, legumes. Diversify the table with vegetables, berries and fruits.
2 A teenager needs to eat not three, but five times a day.
3 Limit fried and fatty foods in your diet. Her stomach takes a long time to digest, so the feeling of fullness lasts longer. You should not often eat fast food and fast food.
4 You can build muscle with help experienced trainer V gym. Otherwise, you can gain weight, but muscle mass will not develop. Thus, fat will be deposited in unnecessary places.
Now you know how to gain weight for a child, all you have to do is start taking action. Good luck!
Currently, the problem of excess weight gain is most acute in children and adolescents. But sometimes excessive thinness causes great concern in an older child. Therefore, some parents are often concerned about the question of how to gain weight for a teenager.
Basically, this problem occurs in adolescents after puberty. Lack of body weight negatively affects the fragile psyche of young people. They are constantly dissatisfied with their own appearance, and they look for even minor flaws in their figure. Currently, the desire to have a model appearance has become widespread. A thin physique is considered the epitome of beauty and attractiveness, which sometimes leads to severe exhaustion, which can contribute to the appearance of various diseases. Many teenagers become real victims of advertisements in glossy magazines, so the question of how to gain weight for a teenager is quite relevant today. Of course, some teenage children are naturally quite thin, but excessive thinness is unattractive. Before you gain weight, you should know the causes of unhealthy thinness.
One of these reasons is the excessively rapid growth of a teenager’s skeleton. It is well known that many teenagers are capable of growing 10 centimeters in a couple of months. In this case, muscle mass simply does not keep pace with bone growth. Even with sufficient weight, such teenagers seem excessively thin. As a rule, after some time this problem is solved by the teenage child’s body on its own. Another reason for thinness is lack of appetite. This problem is now very common among teenagers. In this case, to gain the required body weight, measures should be taken to increase appetite.
Trying to help parents decide how to gain weight for a teenager, many doctors note that sometimes the reason for a teenage child’s excessive thinness is his psychological condition. The teenager's body is subjected to excessive emotional stress. Due to worries, depression arises. During this period, many teenagers completely lose their appetite, their metabolism is disrupted, and therefore they lose weight.
In some cases, low body weight is observed in extremely active teenagers. At this age, they spend significantly more calories than they consume. In this case, to solve the question of how to gain weight for a teenager, you should increase energy value(increase caloric content) of the diet of a teenage child.
When considering adolescent underweight, it is important to consider the gender of the child. It is quite difficult for teenage boys to gain weight, due to the characteristics of maturation and hormonal changes in the body of the future man. Teenage girls from the very early age They are concerned about their own attractiveness, so they often consider being underweight rather a favorable factor that confirms their beauty and model appearance.
To effectively solve the problem of how to gain weight for a teenager, you should take strict control of the diet, having previously explained to young boys and girls the need for this measure. A teenage child must form his own habit of eating small meals, about 6 times a day. The diet must be properly balanced. In this matter, the decisive role will be played by the opinion of a nutritionist who has studied the individual data of the teenage child, the presence of any diseases, and the constitution of the physique. The diet should include foods that promote muscle gain with sufficient protein and carbohydrate content. It is important to consume a large number of fruits, vegetables. A teenage child with low body weight must consume more calories than he spends during his normal lifestyle.
October 15, 2013How to gain weight in a week for a teenager. How can a teenager gain weight in one week?
How to gain weight in a week for a teenager
How to gain weight in a week for a teenager? Is it possible for a teenager to gain weight in one week? It should be said that due to fairly rapid growth, many teenagers are faced with the problem of weight loss. All this is explained mainly by the fact that bones grow quite quickly, while body weight cannot keep up with their growth. In order to avoid problems related to health, as well as provide the body with all necessary resources, most teenagers need to gain weight fairly quickly. This particularly applies to those who are seriously involved in sports. A specialized diet has been developed for teenagers, which is designed for rapid weight gain, which will definitely help without harming the growing body. Such a diet belongs to the category of protein diets. As a rule, in our usual diet, we simply increase the calorie content, adding protein to food (milk, meat, sour cream, eggs, butter), and also introduce additional meals and frequent snacks. In order to avoid developing diseases from the gastrointestinal tract, it is best to divide the daily amount of food into five to six small meals. Due to the fact that the metabolism in the body of adolescents is noticeably accelerated, a balance of proteins, carbohydrates and fats should always be maintained, therefore, for a teenager, speed dial body weight, it is recommended to regularly consume sweets. For breakfast, you should give preference to porridge with milk along with dried fruits, butter and jam. Plus sandwiches with butter, sausage or cheese. Add fruit to your breakfast, especially orange, apple or banana. Be sure to drink tea with sugar or coffee with cream or milk. You can also include cocoa in your breakfast menu. On the second tomorrow, it is recommended to opt for sweet yogurt and sandwiches, which must be accompanied by cheese, butter, sausage or ham of your choice. Add sweet fruit juice, milk or compote to the menu. As an alternative, you can also choose muesli or corn flakes along with milk or yoghurt plus a banana for your second breakfast.
Remember also that the second breakfast should not be too rich and dense, but it must contain a certain proportion of calories. For lunch, it is recommended to eat rich meat soup (borscht, cabbage soup, pea soup), plus for the main course, choose pasta (add cheese to the pasta to increase the calorie content) along with a cutlet or fried fish, plus a salad of fresh seasonal vegetables ( important role Vitamins play a role in nutrition, so it is best to regularly eat greens, as well as fresh vegetables), it is recommended to dress the salad with mayonnaise or sour cream, plus for the third, be sure to include a glass of juice, compote or tea, plus chocolate or a bun for dessert. It should be noted that the afternoon snack, compared to other meals, is quite light. It should be one glass of milk along with cookies or a fruit salad along with yogurt, kiwi and bananas (pick other fruits yourself, as they should be present in any fruit salad for calories as well as vitamins) or a salad that consists of fresh vegetables, at the same time, seasoned with mayonnaise or sour cream along with the addition of cheese. You can also add avocado to the salad. Dinner on such a diet can be either light or quite dense, depending on the hours of eating. It’s best not to overeat at night, and if you stay up late, then you can simply include another snack directly after dinner. There are quite a lot of options for dinner: it can be rice or mashed potatoes with meat (fried chicken, goulash, beef stroganoff) plus juice, tea or milk, as well as chocolate or a bun. For a lighter option, choose sweet porridge for dinner along with candied fruits or nuts, plus a sandwich with sausage or cheese, as well as butter, plus juice, tea or milk. It should be noted that an evening snack in such a diet is introduced additionally if the calorie content of foods has not been gained throughout the whole day, or the day has been spent quite actively, and all the accumulated calories have been lost, or if you stay up late and need more energy.
Often, milk or kefir is used as an addition along with cookies; juice is also possible along with a sandwich or bun. Such a diet will tell you how you can gain weight very quickly in a teenage body, but you can also vary it yourself or simply add other main components to it in a standard diet, but at the same time increasing the calorie content. Such a nutritional system, which is based on protein products, will help a young man or girl gain weight quite quickly, without accumulating fat, and will also help positive influence on the developing organism as a whole. It is also important to remember that a teenager’s body is in the process of formation, the internal organs of the body grow following the bones, so it really needs vitamins and microelements. In particular, calcium is needed to strengthen bones, magnesium and potassium are needed for the normal functioning of the cardiovascular system, so such a diet is best accompanied by vitamin complexes. If you are underweight, it is not easy for every teenager to gain weight in just one week. Of course, with such a desire, it is imperative to include high-calorie foods in the diet. In order for a teenager to gain one or two kilograms in weight per week, it is necessary to strictly adhere to the basic rules of the diet, and also never skip meals. We would like to introduce you to several useful tips, which will help you gain weight correctly in a short period of time, without harming your health. First of all, it is necessary to increase the total calorie intake, ranging from five hundred to a thousand calories every day. Additionally, the number of calories the body needs each day mainly depends on the teen's activity level, lifestyle, gender, and weight, but typically an extra five hundred calories each day can add between half and one kilogram of weight each day. week. It is recommended to eat as often as possible. It is best to increase your food intake to six meals daily.
It is also necessary to increase your protein intake. Be sure to include in your diet those foods that are rich in protein, such as seafood, meat, dairy products, and nuts. Also, in addition to your usual diet, you can include specialized protein shakes, which are recommended to be drunk every one and a half to two hours, immediately after meals. So, for example, you will get a three-hundred-calorie smoothie if you mix a frozen banana, one tablespoon of peanut butter, one glass of milk, and a few ice cubes. You can also add honey if you want to sweeten the smoothie a little. A teenager should drink milk three to four times a day. It is worth saying that milk is an excellent product that helps you gain weight, especially if you drink it regularly. A teenager should include slow carbohydrates in his diet, which are found in pasta, bread, and rice. Bread made from whole grains, as well as various pasta They will also help to charge the growing body with energy. Significantly increasing the intake of unsaturated fats in a teenager's diet will greatly help with weight gain. These unsaturated fats can be found in fish, avocados, nuts and olive oil. In addition, you need to find out how many calories per week you need to maintain normal weight, and then consume one thousand calories more than necessary to maintain weight. All this can be done by increasing portion sizes during meals. It is imperative to include in your diet those foods that contain healthy fats, and at every meal, since they have a higher calorie density than proteins or carbohydrates. You can sprinkle a serving of granola with walnuts (one hundred and eighty calories), add a quarter of an avocado on a sandwich (seventy calories), and drizzle two tablespoons of olive oil over spaghetti. Throughout the day, it is recommended to have two or three snacks, immediately after main meals.
Almonds, a bag of dried fruits, and peanuts, which you can take with you to school, are perfect for this. Also, before going to bed, you need to make a sandwich with cheese, after which, wash everything down with warm milk, which will largely provide another two hundred fifty to three hundred calories extra. Don’t forget about physical activity if you plan not only to gain weight, but also to build up muscle mass. Training in the gym, which will be aimed mainly at building muscles, will give you a toned figure. It is worth remembering that your diet does not always have to consist of high-calorie foods, high in fat and sugar. Otherwise, there is a risk of heart disease, as well as diabetes mellitus the second type due to poor nutrition. If you have a fairly sharp decrease in weight, then you should definitely consult a doctor to rule out any diseases. It should be said that gaining four hundred to eight hundred grams (the maximum permissible maximum is one kilogram) of weight per week is completely safe, as well as a completely healthy rate of weight gain. Most of Teenagers do not gain the same amount of weight every week, but overall there is a pattern of weight gain over the course of several weeks or months. Most experts recommend that all teenagers weigh themselves when they see a doctor. Additionally, taking an extra multivitamin may also help your teen gain weight much faster.
Be sure to purchase multivitamins for teenagers that contain vitamins A, B ( better all complex), vitamins D and E, as well as selenium, zinc, iron, iodine and other minerals. If a teenager consumes a fairly large amount of dairy products, then taking calcium is not necessary. It is recommended that teenagers take a variety of nutritional supplements for the purpose of weight gain only in cases where they cannot gain weight in other ways, and also if their use is recommended by a doctor. Parents should change their approach to cooking. So, if earlier it was possible to do without fats and other foods that make dishes very high in calories, now the main emphasis needs to be on such food. It is also recommended to increase portions high-calorie dishes. This is one of the most effective methods rapid weight gain. First of all, you should pay attention to how much your teenager usually eats, and then begin to gradually increase portions, starting with only one meal. So, for example, for several days you should give a teenager a little more porridge for breakfast than usual; after that, similarly increase the portions of those dishes that he eats at dinner and lunch. Weight gain should be correct and gradual. It is recommended to accompany an increase in body weight in adolescents physical activity. This is due to the fact that a teenager can significantly overdo it, and then the need to get rid of it will arise. Nutrition, in any case, should be correct and enriched with minerals and vitamins.
Now, if you are asked, You will always know what the correct answer is :)
