If you're underweight or heading in that direction, a steady, consistent plan for weight gain will work better for you than any quick-gain method. In a period of 10 days, a woman can safely gain a little over a pound if she follows a nutrient- and calorie-dense diet combined with strength training to build muscle. Sticking with the plan will add about a pound a week until you're at your desired weight. If there's no apparent reason for your weight loss, talk to a doctor to rule out a medical condition.
体重增加10天
The general principle of weight management is simple: A pound of weight equals 3,500 calories, so to gain or lose weight, you need to create either a surplus of calories or a deficit. To gain 1 pound of weight in a week, then, you need to add 500 daily calories to your daily diet, because 500 x 7 = 3,500. Following this formula, by day 10, you will have put on almost 1.5 pounds. If you continue to follow this regimen, you could gain a little over 4 pounds in a month.
卡路里和营养密度重量增益
通过灌木食物膨胀，您可能会省略迅速加重，但这些不健康的选择将在长远来看。虽然像糕点一样的食物，饼干，冰淇淋，炸薯条和热狗都是卡路里密集的，但确实可以帮助你加入磅，它们的营养成分低，可能含有可能损害您健康的糖，脂肪或添加剂。如果你生病或者因为饮食失调，你的身体需要营养包装饮食来修复本身。
您可以通过热量和营养密集的食物每天添加500卡路里的500卡路里。这些提供了在服务中的重要卡路里以及可能缺乏的营养素。拟合本条例草案的食品包括坚果和坚果黄油，种子，鳄梨，橄榄和橄榄油，全谷物，干果和一些新鲜水果，瘦蛋白质食品和乳制品。
获得体重的膳食策略
您有丰富的选择为您的膳食添加高卡路里，营养食品。早餐，抓住一个普通希腊酸奶的容器，用香蕉切片和一部少量切碎的核桃混合。如果您是燕麦粉丝，请尝试用全牛奶代替水谷物，并添加一份葡萄干和枫糖浆的葡萄干。喜欢吐司？选择友好的全粒面包，烤杏仁黄油。
Instead of just plain salad at lunch, make sure you add a source of lean protein, like grilled chicken or baked tofu. On another day, have tuna salad or cottage cheese in half of an avocado with a piece of fruit. Like a banana, mango is a high-calorie, nutrient-dense fruit that works well with your lunch.
Make sure you get protein at dinner, too, to help you build muscle. Marinate your salmon in olive oil and garlic to add some healthy calories, and serve with a sweet potato and broccoli drizzled with more olive oil. For dessert, have some dark chocolate; one ounce alone has 170 calories, but it's loaded with plant compounds called flavanols that help keep your heart healthy.
如果您遇到困难吃大餐，请尝试在五个或六顿膳食和零食中播放您的热量。
Quick Snacks for Weight Gain
另一种体重增加策略是在您的膳食计划中包含高卡路里的零食。将半杯螺母添加到您的饮食中，整天分为几个小吃，让您靠近500卡路里的标记。半杯杏仁产生了一个低头的414卡路里，同时也提供了15克蛋白质。在一小盒葡萄干中混合额外的129卡路里。
Between-meal smoothies can also get you to your goal. An easy-to-make weight-gain smoothie might include peanut butter, which weighs in at 190 calories per 2-tablespoon serving; whole milk, with about 160 calories per cup; a medium banana, with 105 calories; and a scoop of protein powder, with about 100 calories. This 550-calorie snack gives you about 32 grams of protein to support healthy weight gain.
力量培训女性获得肌肉
除非您为您的方案添加锻炼组成部分，否则您获得的重量大多是发胖。在试图获得体重的同时，限制你每周30分钟30分钟的有氧运动的量，建议美国举行的锻炼理事会;Cardio太多会燃烧您添加到饮食中的任何额外卡路里。考虑一个瑜伽课而不是像慢跑的东西。然后，通过使用权重或阻力带，每周四天培训更多地培训。
选择一个数量的重量,让你累了房颤ter eight to 12 repetitions, with resting time between, and do three to four sets. Choose six to eight exercises that work the major muscle groups. For weight gain, ACE recommends compound exercises on different days, such as pull-ups and bend-over rows on Mondays and Thursdays, and front squats and chest presses on Tuesday and Friday.
如果你是新的力量练习，请咨询训练有素的专业人员，以建立一个程序，这些专业人员可以帮助您获得肌肉的重量。在开始任何运动计划之前与医生交谈，特别是如果你已经通过了疾病了。