Okay, the question "how to lose weight?" By the summer, this topic becomes more or less relevant for both boys and girls. But the question is "How to gain weight?" - this is already getting interesting. What to do? Digging into a fast food restaurant? Then you can say goodbye to your liver, stomach and heart.
It is necessary
- - gym membership
- - willpower
- - strict adherence to instructions
Instructions
Step 1
Often teenagers are faced with the problem of weight. Most often, the question is how to lose weight, but often you need to gain weight. We consume and spend a certain amount of kilocalories per day. From the proportionality of their consumption and consumption, we lose and gain weight. With a sedentary and sedentary lifestyle, about two thousand kilocalories per day are spent, with an active one - up to three and a half thousand. Accordingly, in order to gain weight, you need to increase the number of calories in your diet.
Step 2
For adolescents leading a sedentary lifestyle, this is from two thousand kilocalories, for mobile young people - from four thousand kilocalories per day. More protein foods, carbohydrates, fiber. Fats should also play not the last place in the diet, but you need to be careful with them, otherwise their excess can lead not only to an increase in body weight, but to general obesity, which will negatively affect the health of a teenager.
Step 3
Body weight will increase, and with it, it will acquire relief when performing physical exercises. To do this, you can sign up for a gym and work out your program with an instructor, or do some strength training at home. First of all, these are exercises to strengthen the muscles of the spinal corset and the muscles of the arms and legs. The simplest and most accessible exercises are push-ups, squats, abdominal exercises, and various lateral bends. And also exercises with dumbbells or other loads. Performing them every day, and gradually increasing the load, the teen's body weight will increase, the figure will become stronger and more attractive.
