All children are different - this known fact. However, when we're talking about O small child, who was born quite recently, weight gain is no longer individual feature development, but an indicator of the baby’s health. The overall well-being of the baby depends on how well the child’s nutrition is organized.

There are no uniform and mandatory norms for height and weight ratios for young children. However, experts have already identified a combination of indicators that allow us to ascertain painful, unhealthy thinness in a child. If low weight and slight weight gain threaten the baby’s health, then we are talking about malnutrition. This is a painful condition of the body, which is very dangerous at an early age, mainly because it is during this period that the most active development all systems, including the central nervous system.

Almost all of his development prospects depend on how effective the child’s nutrition during the first years of life is. It can be very difficult to compensate for losses during this time. With malnutrition, many systems suffer at once. The activity of enzyme secretion in the gastrointestinal tract slows down, and various digestive disorders appear. This causes not only physical discomfort for the baby - his health suffers quite seriously. The body does not receive from food required quantity nutrients, the nervous system does not receive sufficient quantity energy for development, a lag begins.

How to help your baby gain weight

It is for this reason that parents must urgently take action when they notice signs of malnutrition in their baby. Organization of enhanced nutrition for children infancy- the process is not so simple. A nutritionist will study the characteristics of the baby’s life and his daily routine. If the baby is on artificial feeding, perhaps the type of formula is not suitable for him, or the parents are calculating the dose incorrectly. Here it is necessary to remember that violating the recipe for preparing the mixture is unacceptable. Many parents tend to believe that to enhance nutrition, you can stir the milk mixture thicker - this is a rather dangerous myth.

If the child's nutrition is based on mother's milk, which means that first of all you need to review the mother’s diet and conduct tests on the digestibility of food. Perhaps the baby has problems with intestinal microflora, or suffers from lactose deficiency. Supplemental feeding may be prescribed to the dairy family after breastfeeding, but for this, parents will need to know exactly how much milk the baby received in order to make up the difference. It is important to comply main principle: formula is added to the baby’s diet only after mother’s milk, and not vice versa.

If the weight deficit is no more than 15%, then these measures may be quite sufficient. If the baby lacks more than 30% of the normal weight, this is a reason to use more serious treatment. Especially important timely treatment For infant, whose weight, even normally, is within ten kilograms, therefore weight loss is especially noticeable and dangerous to health. In addition to lack of energy, the baby most likely also suffers from dehydration, since at this age he receives food in liquid form. It is possible not to give additional food to children only when they gain weight within normal limits and their development continues without lag. Weak and low birth weight children need additional fluid, and usually the doctor prescribes a glucose solution or special mixture for hydration.

The number of feedings will also need to be increased by one or two per day. But there is no need to equate feeding with the amount of food the child receives. Fractional meals helps the child absorb nutrients better, but burdens the weakened gastrointestinal tract extra work - no best idea. When prescribing a therapeutic type of nutrition for a child, the doctor will calculate the amount of food that the baby should receive according to age. Parents should remember how many times a day they feed the baby, add one or two to this figure, and divide the total amount of food by the resulting number. This will be the size of one serving for the baby during the period of restoration of normal weight.

Any doctor will say that better food for a baby of the first year of life - mother's milk. This unique product is developed by nature in accordance with the needs of each child individually, therefore it will be easiest to adjust the nutrition of a breastfed child. However, not every mother succeeds in breastfeeding. In this case, the doctor will select a special medicinal type milk formula recommended for low birth weight babies. It is possible to add fermented milk mixture to the child’s diet, which activates the gastrointestinal tract.

Child's nutrition under control

If the baby was born with malnutrition, his nutrition in the first days should take place in a hospital perinatal department, where the process will be monitored by specialists. With a serious weight deficit, serious disorders develop in the child’s body - the electrolyte balance changes, and the blood sugar level decreases. The baby should receive hydration solution and glucose at least eight times a day. But the basis of his diet should ideally be mother's milk; it is for this reason that a young mother is often left in the department with the baby, and not discharged home after childbirth. When the child's nutrition begins to approach normal, the amount of liquid in his diet should be reduced.

After the parents bring it back to normal physical state baby, they should organize proper nutrition child so that the baby does not get hurt again. There is a great temptation to start feeding your child large, high-calorie portions, but you should not give in to it. This is the right way to excess weight, which is no less destructive for child's body than being underweight. Fat cells, which appear in the body in the first year of a baby’s life, can significantly complicate physical development baby - it will be difficult for him to sit, stand up and walk.

We continue to support you on your path to your ideal weight and powerful muscles. We remind you that desired result is possible only if you have a system that includes three components: regular training, enhanced nutrition and adherence to a regimen. In this slack, your muscles have a stimulus for growth - mechanical and metabolic stress, material - amino acids, and the opportunity to grow and recover during rest.

Nutrition

Bodybuilders know a lot about gaining mass. They say: “Eat often and a lot, both with pleasure and through strength. If you don't want to eat, drink protein shakes." We admit that they are right, but we remind you that calories must be obtained from quality products.

What are the best foods for weight gain?

You don’t always have time to prepare a full meal, and what has been prepared is already boring. We present you a list of products that are especially useful for people gaining weight. They will help you quickly satisfy your hunger and replenish your reserves of vitamins, proteins and carbohydrates. The minerals and organic compounds in these products activate the growth of muscle cells.
Fish

• Mackerel. 100 g 305 kcal, 19 g protein. It contains a lot fatty acids omega-3s, which prevent the breakdown of muscle proteins after exercise. Mackerel strengthens bones and ligaments due to the abundance of vitamins and minerals. You can salt the fish yourself, bake it, or steam it. IN finished form it can be stored in the freezer for up to 4 months.
• Herring. 100 g 218 kcal, 20 g protein. Fatty acids improve the functioning of the nervous system, increase motivation and innervation of muscles. Herring contains selenium, an antioxidant that improves the functioning of of cardio-vascular system during loads. It also ensures quick recovery and reduces post-workout pain.
• Canned tuna. 100 g 198 kcal, 21 g protein. Tuna protein is broken down and absorbed more easily than meat protein. Therefore, it is recommended to sit down for the first half hour after training, during the “protein window.”

Side dishes

• Boiled lentils. 100 g 111 kcal, 8 g protein. Accelerates protein synthesis from nucleic acids. Contains a lot of vitamin B9, zinc and iron. Fiber ensures regular bowel cleansing.
• Buckwheat porridge. 100 g 132 kcal, 4.5 g protein. Biologically active substances and organic compounds of buckwheat improve cell growth and tissue repair. Rich amino acid composition provides muscle cells building material.
• Asparagus. 100 g contains 20 kcal, 2 g protein. Her dignity is mineral composition. In addition, asparagus cleanses the liver well. It is boiled for 5 minutes in boiling water with lemon juice, then poured over cold water. This way it retains color and has a richer taste. Cooked asparagus can be frozen and then added to side dishes and salads.
• Paste. 100 g. 345 kcal, 11 g protein. When combined with vegetables and lean meats, pasta is an excellent dish for restoring energy reserves.

Sweets

• Apple marshmallow. 100 g 294 kcal, 0.3 g protein. Contains egg whites, applesauce, sugar. Provides simple carbohydrates after exercise, causing a rapid increase in the anabolic hormone insulin, which enhances intracellular protein synthesis.

• Kozinaki. 100 g contains 576 kcal, 16 g of protein. Containing a lot of vitamin E. Kozinaki improves muscle nutrition, therefore it is especially recommended for severe physical activity. A large amount of antioxidants promotes speedy recovery after training.
• Sesame halva. 100 g 470 kcal, 12 g protein. Calcium strengthens bones and joints, and zinc stimulates protein synthesis in muscles.

Vegetables and fruits

• Kiwi. 100 g 48 kcal, 1 g protein. Contains a lot of vitamin C and organic acids that promote better digestion meat products. Vitamin B9 improves the condition of the nervous system and promotes DNA synthesis in muscle cells.
• A pineapple. 100 g 49 kcal, 0.4 g protein. Improves digestion. If you want 200-300 g of protein food to be absorbed without residue, you need to eat a slice of pineapple or drink a glass of juice after eating.
• Bell pepper. 100 g 27 kcal, 1.3 g protein. A source of vitamin C, which is indispensable for rapid weight gain. 100 g of red sweet pepper contains 2 daily requirements of this vitamin.

Beverages

• Coffee. 100 g 57 kcal, 1 g protein. Helps increase workout intensity and improve concentration. You should drink coffee 30 minutes before training so as not to overload your heart.
• Cocoa on whole milk 3.5%. 100 g 108 kcal, 4.5 g protein. Contains a large number of antioxidants and calcium for bones. Increases levels of the neurotransmitter serotonin to improve well-being and mood.
• Cherry juice . 100 g 47 kcal, 0.8 g protein. Improves heart function, has a strong analgesic and anti-inflammatory effect. Relieves post-workout pain well.
• Ginger tea– honey, ginger, lemon. 100 g 30 kcal, 0.4 g protein. Enhances fat burning, ensuring the growth of lean muscle mass. Therefore, if you have a tendency to store fat, then drink this drink 2 times a day. Ginger has been proven to reduce muscle pain by 25%.

We remind you that the main sources of protein are lean meat, chicken eggs and cottage cheese. Without them, gaining weight is almost impossible.

Is cutting necessary after gaining weight?

Cutting is the process of getting rid of fat so that your muscles look more prominent. Drying allows you to remove subcutaneous fat while preserving muscle mass. However, due to strict restrictions in carbohydrates, this process negatively affects the skin, nervous system and gastrointestinal tract organs.
Why is drying needed?

• Reduce the amount of fat in the body to 8-12%, as a result the body becomes lean and dry.
• Build muscle definition before competitions, draw abs. Subcutaneous fat disappears and muscles become clearly visible.

Who needs drying?

• For those who are preparing for bodybuilding competitions. These are people who have gained their desired weight. At a minimum, it corresponds to the formula “growth minus 110”.
• People whose level of subcutaneous fat exceeds 20-25%.

What do you do during the drying period?

• Continue intense strength training, increasing the number of repetitions to achieve complete muscle failure.
• Cardio training is introduced 4 times a week for 2 hours.
• Reduce calories. Avoid foods containing carbohydrates. Daily norm– 200 g of boiled chechka.
• Fats are reduced to 10 g per day.
• The menu is based on chicken breasts, low-fat cottage cheese and kefir, eggs and protein shakes.

What are the consequences of drying for the body?

• Increase in blood level ketone bodies(acetone). This substance is formed during the breakdown of fats and amino acids. It is poison to the brain. General intoxication caused by high level ketone bodies, manifested by nausea and sometimes vomiting.
• Central nervous system disorders. Increased cortisol levels and decreased endorphin synthesis lead to chronic stress. Depression, apathy appear, the desire to train and do anything else disappears. The brain experiences a deficiency of glucose and fatty acids, which aggravates the situation - attacks of anger develop, and the reaction slows down. Taking caffeine medications and thermogenetics may cause feelings of fear and trembling in the arms or body.
• Hormone synthesis disorders. Operational disruptions endocrine system associated with a deficiency of omega-3 and omega-6 fatty acids. Possible consequences: decreased testosterone levels, increased cortisol titers, which reduces immunity and increases the rate of fat deposition. Women experience delays in menstruation.
• Deterioration appearance. The skin becomes dry, acne and inflammatory spots appear on it. Other problems also arise: brittle hair, splitting nails, wrinkles.
• Problems with digestive system. Often during the drying period, thermogenics are taken - drugs for enhanced fat breakdown, which irritate the mucous membrane of the stomach and intestines. In addition, the athlete must receive a lot of protein during the drying period to prevent muscle destruction. And cutting back on complex carbohydrates makes it harder to digest food.

Our goal is to gain weight without harm to your health. Therefore, if you are not going to take part in competitions, you should not practice drying your body.

If you are a professional athlete and think that you cannot do without drying, then during this period you need to support your body. You will need:

• vitamin complexes (complivit, supradin) to improve general well-being;
• enterosorbents (enterosgel, polysorb) to reduce acetone levels and reduce intoxication;
• choleretic agents (gepabene, galstena) to normalize digestion and protect the liver;
• mineral water without gas up to 3 liters to remove ketone bodies from the blood.

How to help your child gain weight?

The reason for a child's low weight may be associated with a disease of the digestive system or lie in an improper diet. In order to exclude the disease, it is necessary to consult a gastroenterologist, as well as take blood, urine, stool tests (for coprological examination and worm eggs), and do an ultrasound of the abdominal organs.

To determine whether your child is truly underweight, do not rely on your own criteria, but use the table of the relationship between age, weight and height. Also keep in mind that a child’s weight largely depends on his mobility and genetics. For example, with slim parents, children will also be thin and this is normal.
If your child is healthy but is not gaining weight well, adjust his diet. Below is a table where you will find daily value of calories and nutrients, appropriate to the child's age.

Age	Squirrels	Fats	Carbohydrates	Calorie content
Early childhood 1-2 years	37	39	175	1200
Early age 3 years	54	54	215	1530
Before school age 4-6 years	69	69	280	1960
Junior school age 7-10 years	78	80	338	2350
Teenage boys 11-13 years old	91	93	390	2750
Teenage girls 11-13 years old	81	83	350	2400
Boys 14-17 years old	100	100	430	3000
Girls 14-17 years old	85	85	350	2600

You do not need to weigh each portion down to the gram; following the general rules is enough.

• Determine the amount of protein appropriate for the child’s age. Multiply this number by 4.5. This will be the norm of protein foods that the child should eat per day. For example, an 8-year-old boy should eat 78 x 4.5 = 350 g of protein foods (eggs, cottage cheese, meat, fish).
• Determine the amount of carbohydrates and multiply it by 3. This will be the mass of food containing fast and slow carbohydrates. So for an 8-year-old boy, 1 kg of food containing carbohydrates is needed (338x3). This includes vegetables, side dishes, bread, and sweets. Moreover, sugar (in drinks and confectionery) is no more than 60 g - approximately 3 tablespoons. Sweets are a source of energy for a child, so you should not exclude them from children's menu.
• Fats should be both vegetable and animal. For an 8-year-old child, 16 g is needed vegetable oil it can be added to salads or used in cooking. The daily norm of butter is 25 g - this is 1/10 of a pack. It can be spread on sandwiches and added to side dishes. The child will get the rest of the fat from food.
• Offer your child a wide variety of foods, except those that are obviously harmful: excessively fatty, fried or smoked. Prepare your favorite dishes more often that he eats with pleasure. The child’s body senses what substances it lacks.
• Feed your baby 4-5 times a day in small portions. Don't give him snacks between meals. A sandwich or cookies will kill the appetite, and the child will not want to eat the dish you offer.
• The child's appetite improves from physical activity, sports, outdoor games, walks fresh air which should take at least 4 hours a day. A healthy, hungry child will eat whatever you offer him.

If a child is not eating well and is slowly gaining weight, then most likely he has nowhere to spend the calories he receives. Therefore, before you think about using appetite enhancers in children, check whether your child is active enough.

Sample menus for weight gain

Daily calorie content of the daily diet – 3500 kcal. The menu is suitable for a person weighing 70 kg during the period of weight gain. By eating this way, you will get 50 kcal and 2 g of protein per kilogram of weight.]

Breakfast 500 kcal

1. Salad of 5 boiled egg whites, 2 yolks, 100 g of boiled chicken fillet, pickled cucumber, green onions and low-fat mayonnaise. Toast from rye bread. Tea with sugar 200 g.
2. Casserole from oatmeal(50 g) and cottage cheese (200 g) with apples. Tea with lemon and ginger 200 g.
3. Lazy oatmeal: 30 g of oatmeal or cereal mixture, pour 100 ml of yogurt and leave overnight, add berries or dried fruits before eating. 4 soft-boiled eggs, a sandwich with cheese and ham. Tea with cream 200 g.

Second breakfast 500 kcal

1. Baked chicken breast 200 g, 2 medium baked potatoes, 1 cucumber, greens. The products can be mixed with unsweetened yogurt and spices. Compote 200 g.
2. Baked mackerel with onions and carrots 250 g, salad of tomatoes, paprika and herbs 150 g. Vegetable juice 180 g.
3. Sandwich with chicken (120 g) and cheese, tomato and lettuce 200 g.

Lunch 1100 kcal

1. Salad with ham, cheese, tomatoes and mushrooms 200 g. Chicken soup with melted cheese 250 ml. Cauliflower, baked with egg and cheese 200 g. Boiled veal 250 g. Apple compote 200 g.
2. Salad of chicken hearts, sweet peppers and green beans 200 g, tomato soup with rice 250 ml. Beef schnitzel 250 g, stewed cabbage 200 g. Dried fruit compote 180 g.
3. Herring under a fur coat 150 g, vegetable soup 250 ml, pea porridge 200 g, boiled pork 250 g. Compote of fresh or frozen berries 200 g.

Afternoon snack 500 kcal

1. Cottage cheese and pasta casserole 300 g. Drinking yogurt 200 g.
2. Protein pancakes with cottage cheese and raisins 250 g. Milk 200 g.
3. Ham 200 g, protein omelette with vegetables 200 g. Mineral water 200 g.

Dinner 500 kcal

1. Boiled beef 150 g, hard-boiled eggs 2 pcs and tomato 2 pcs. Can be served as a salad. Toast with melted cheese. Tea without sugar 200 g.
2. Grilled fish 250 g, boiled potatoes with dill 200 g. Tomato juice 200 g.
3. Beef stew with vegetables in tomato sauce 300 g. Spaghetti 150 g. Tea 180 g.

Late dinner 400 kcal

1. 5% cottage cheese 300 g. 150 g berries or seasonal fruits, honey 15 g. Low-fat kefir 200 g.
2. Cow's cheese 150 g. 2 rye breads. Tea with honey 200 g.
3. Muesli with milk 200 g. Russian cheese 50 g. Milk with honey 200 g.

Physical exercise

By the third month of the program, you've gone from newbie to gym regular. I gained confidence in my abilities, but correct technique execution has not yet been brought to automation. It is at this stage that injuries are possible, so you should not let your guard down. According to statistics, the joints most often affected are the shoulder and knee, as well as the lower back. There is a high risk of damage to ligaments and tendons.

Carefully observe how the trainer performs the exercise, watch the video where the technique is described in detail and possible mistakes. Increase the working weight gradually, once every two weeks.

What secrets do professional trainers use to gain weight?

1. Develop all muscles harmoniously. You cannot achieve significant biceps growth if the surrounding tissue remains weak. The body will inhibit the growth of large muscles so that a strong muscle does not tear a weak one. Conclusion: do exercises to develop all muscle groups.
2. Pull more. Rowing machine, pull-ups, etc. use muscles that do not work enough during training. Their development will help you fulfill the first point of the plan and strengthen the latissimus dorsi muscles well. Takeaway: Include pull-ups in your warm-up, and cool down on the rowing machine after your workout.
3. Biceps and triceps love speed. We know that in order to cause muscle stress, you need to push the muscle to failure. But there is another way, when repetitions in the approach are performed as quickly as possible, but technically correct. This option is suitable for experienced athletes who can perform the exercise at a high pace, but without jerking. Conclusion: Try doing biceps exercises with a barbell or dumbbells at a fast pace. Reduce the rest after the approach to 40 seconds.
4. Squeeze your glutes as you bench press. This will remove excess arching in your lower back and make your position more stable, allowing you to lift more weight. Conclusion: throughout the entire approach, you must keep your buttocks tightly squeezed.
5. Perform pull-ups by holding the disc between your knees. This will allow the adductor muscles of the hip to work. This weighting helps to harmoniously develop the hips. In addition, strong adductor muscles are needed for safety knee joints when performing exercises with heavy working weight. Conclusion: When performing weighted pull-ups, replace the belt with a disc.
6. Shoes required for training flat sole. It will be optimal if the heel does not rise above the toe at all, as if you were wearing Czech shoes. Any heel transfers the load from the back of the thigh and buttocks to the quadriceps. Therefore, when lifting a barbell, you cannot lift Weight Limit and cause muscle stress. Conclusion: for the gym, buy shoes with stable flat soles.
7. Train your core muscles (abdomen, thighs, buttocks). They are responsible for the stability of the spine and pelvis. Every strength exercise begins with tensing your core muscles. The stronger they are, the more force is transferred from them to the arms and legs, and the result of strength exercises, impacts, and bench presses improves. Conclusion: during warm-up, perform direct and side plank, gluteal bridge, hanging leg raises, exercise ball push-ups.
8. Bortsovsky bridge for calf growth. For some, loaded calf raises do not produce calf growth. In this case, coaches advise performing a wrestling bridge: lie on your back with your knees bent and smoothly lift your pelvis as high as possible. Then slowly lower down. Repeat until muscle failure.

Training program for weeks 11-12

At this stage, the workout becomes more intense by increasing the working weight and shorter by reducing the rest between sets. You can reduce your breaks to the minimum necessary to restore your breathing.
At 11-12 weeks, the load on the back, buttocks, thighs and calves increases again. The muscles of the chest and arms receive relative rest.

First training

1. Squats with a barbell on your shoulders 3*(4*2). Total 24 squats . Basic exercise for developing the muscles of the buttocks and thighs.

1st cluster (alternating approaches and short rests). Perform 4 sets of 2 squats:
2 squats + rest 15 sec.
2 squats + rest 15 sec.
2 squats + rest 15 sec.
2 squats + rest 1-2 minutes.
2nd cluster (4 sets of 2 squats)
Rest 1-2 minutes
3rd cluster (4 sets of 2 squats)
Rest 1-2 minutes

1st cluster
Bent-over barbell rows 2 times + rest 15 sec.
Bent-over barbell rows 2 times + rest 15 sec.
Bent-over barbell rows 2 times + rest 1-2 minutes.
2nd cluster (4 sets of 2 deadlifts)
Rest 1-2 minutes.
3rd cluster (4 sets of 2 deadlifts)
Rest 1-2 minutes.

1st approach

1st approach

1. Bench press (3*10)

2nd approach
Bench press 10 times + rest 1-2 minutes.

1. Standing biceps curl (3*10)

2nd approach
10 standing biceps curls + rest 1-2 minutes.

1. Bench press (3*10)

3rd approach
Bench press 10 times + rest 1-2 minutes.

1. Standing biceps curl(3*10)

3rd approach
10 standing biceps curls + rest 1-2 minutes.
1st approach

1. Regular GHR(3*max.) Trains the muscles of the back of the thigh (“biceps” of the thigh), semitendinosus and gastrocnemius. The assistant should press the toes of your feet to the floor.

1st approach

1. High row (power row) with a barbell from the floor (3*7)

2nd approach
7 times high row with a barbell from the floor + rest 1-2 minutes.

1. Regular GHR(3*max.)

2nd approach
Perform the maximum number of times + rest 1-2 minutes.

1. High traction (power deadlift) with a barbell from the floor(3*7)

3rd approach
7 times high row with a barbell from the floor + rest 1-2 minutes.

1. Regular GHR(3*max.)

3rd approach
Perform the maximum number of times + rest 1-2 minutes.
1st approach
2nd approach
15 calf raises + rest 15 seconds.
3rd approach
15 calf raises + rest 1-2 minutes.

1. Bent leg raises while hanging on the bar(3*max) Knee raises work the rectus abdominis and obliques.

1st approach
2nd approach
Maximum amount reps + rest 15 sec.
3rd approach
Maximum number of repetitions + rest 1-2 minutes.

Second training

1st approach
1st approach

1. (4*8)

2nd approach
8 times knee rows + rest 1-2 minutes.

1. Standing shrugs with dumbbells(3*10)

2nd approach
10 shoulder raises + rest 1-2 minutes.

1. Deadlift from knee level (4*8)

3rd approach
8 times knee rows + rest 1-2 minutes.

1. Standing shrugs with dumbbells (3*10)

3rd approach
10 shoulder raises + rest 1-2 minutes.

1. Deadlift from knee level (4*8)

4th approach
8 times knee rows + rest 1-2 minutes.
1st approach
8 presses + rest 1-2 minutes.

1. Fitball push-ups(3*12). Works the serratus anterior muscle, which is located on the side wall of the chest.

1st approach

1. Close grip bench press (3*8)

2nd approach
8 presses + rest 1-2 minutes.

1. Fitball push-ups (3*12)

2nd approach
12 push-ups + rest 1-2 minutes.

1. Close grip bench press (3*8)

3rd approach
8 presses + rest 1-2 minutes.

1. Fitball push-ups (3*12).

3rd approach
12 push-ups + rest 1-2 minutes.
1st approach

1. Wide grip chest pull-ups the distance between the hands is 70-80 cm. (3*max.) The exercise helps to increase the volume of the latissimus dorsi, deltoid and serratus muscles, the lower and middle parts of the trapezius muscles, as well as the biceps and forearms.

1st approach

1. (3*12)

2nd approach
12 squats with a barbell + rest 1-2 minutes.
2nd approach
Maximum number of pull-ups + rest 1-2 minutes.

1. The simplest split squat with a barbell on the back (3*12)

3rd approach
12 squats with a barbell + rest 1-2 minutes.

1. Wide grip chest pull-ups(3*max.)

3rd approach
Maximum number of pull-ups + rest 1-2 minutes.
1st approach
20 lifts + rest 15 sec.
2nd approach
20 lifts + rest 15 sec.
3rd approach
20 lifts + rest 1-2 minutes.

1st approach
2nd approach
Maximum number of crunches + rest 15 seconds.
3rd approach
Maximum number of crunches + rest 1-2 minutes.

Third training

1st cluster
2 presses + rest 15 sec.
2 presses + rest 15 sec.
2 presses + rest 15 sec.
2 presses + rest 1-2 minutes.

1st cluster
2 pull-ups + rest 15 sec.
2 pull-ups + rest 15 sec.

1. Bench press 3*(4*2)

2nd cluster
2 presses + rest 15 sec.
2 presses + rest 15 sec.
2 presses + rest 15 sec.
2 presses + rest 1-2 minutes.

1. 3*(4*2)

2nd cluster
2 pull-ups + rest 15 sec.
2 pull-ups + rest 15 sec.
2 pull-ups + rest 15 sec.
2 pull-ups + rest 1-2 minutes.

1. Bench press 3*(4*2)

3rd cluster
2 presses + rest 15 sec.
2 presses + rest 15 sec.
2 presses + rest 15 sec.
2 presses + rest 1-2 minutes.

1. Reverse grip pull-ups with weights 3*(4*2)

3rd cluster
2 pull-ups + rest 15 sec.
2 pull-ups + rest 15 sec.
2 pull-ups + rest 15 sec.
2 pull-ups + rest 1-2 minutes.
1st approach

1st approach

1. (3*15)

2nd approach
15 barbell lifts + rest 1-2 minutes.

1. (3*8)

2nd approach
8 barbell presses + rest 1-2 minutes.

1. Romanian barbell deadlift (3*15)

3rd approach
15 barbell lifts + rest 1-2 minutes.

1. (chest press with push-up at the top) (3*8)

3rd approach
8 barbell presses + rest 1-2 minutes.
1st approach

1. (3*15) works the biceps brachii muscle.

1st approach

1. (3*8)

2nd approach
8 squats + rest 1-2 minutes.
2nd approach
15 lifts + rest 1-2 minutes.

1. Squats with a barbell on the trapezius muscles (3*8)

3rd approach
8 squats + rest 1-2 minutes.

1. Seated barbell curls (3*15)

3rd approach
15 lifts + rest 1-2 minutes.

1. Seated calf raises (with back support)(3*25) work on enlarging the soleus and calf muscles on a simulator, with back support.

1st approach
25 lifts + rest 15 sec.
2nd approach
25 lifts + rest 15 sec.
3rd approach
25 lifts + rest 1-2 minutes.
1st approach
2nd approach
10 crunches + rest 15 seconds.
3rd approach
10 crunches + rest 1-2 minutes.

Third training

1st cluster
2 presses + rest 15 sec.
2 presses + rest 15 sec.
2 presses + rest 15 sec.
2 presses + rest 1-2 minutes.
1st cluster
2 pull-ups + rest 15 sec.
2 pull-ups + rest 15 sec.
2 pull-ups + rest 15 sec.
2 pull-ups + rest 1-2 minutes.

1. Bench press 6*(4*2)

2nd cluster

1. Reverse grip pull-ups with weights 6*(4*2)

2nd cluster

1. Bench press 6*(4*2)

3rd cluster
4 sets of 2 presses + rest 1-2 minutes.

1. Reverse grip pull-ups with weights 6*(4*2)

3rd cluster
4 sets of 2 pull-ups + rest 1-2 minutes.

1. Bench press 6*(4*2)

4th cluster
4 sets of 2 presses + rest 1-2 minutes.

1. Reverse grip pull-ups with weights 6*(4*2)

4th cluster
4 sets of 2 pull-ups + rest 1-2 minutes.

1. Bench press

5th cluster
4 sets of 2 presses + rest 1-2 minutes.

1. Reverse grip pull-ups with weights 6*(4*2)

5th cluster
4 sets of 2 pull-ups + rest 1-2 minutes.

1. Bench press 6*(4*2) hands slightly wider than shoulders. Develops the muscles of the arms, chest and deltoids.

6th cluster
4 sets of 2 presses + rest 1-2 minutes.

1. Reverse grip pull-ups with weights 6*(4*2)

6th cluster
4 sets of 2 pull-ups + rest 1-2 minutes.
1st approach

1. Shvung press with a barbell while standing (chest press with push-up at the top point)(3*4) are performed to increase deltoids and triceps. The muscles of the calves, buttocks and thighs are also worked.

1st approach

1. Romanian barbell deadlift (3*8)

2nd approach
8 barbell lifts + rest 1-2 minutes.
2nd approach
4 barbell presses + rest 1-2 minutes.

1. Romanian barbell deadlift (3*8)

3rd approach
8 barbell lifts + rest 1-2 minutes.

1. Shvung press with a barbell while standing (chest press with push-up at the top) (3*4)

3rd approach
4 barbell presses + rest 1-2 minutes.

1. Squats with a barbell on the trapezius muscles(3*3). The main load falls on the muscles of the pelvis, hips and lower back; most of the muscles of the body are indirectly involved.

1st approach

1. Seated barbell curls(3*8) – enlargement of the biceps brachii muscle.

1st approach
2nd approach
3 squats + rest 1-2 minutes.

1. Seated barbell curls (3*8)

2nd approach
8 lifts + rest 1-2 minutes.

1. Squats with a barbell on the trapezius muscles (3*3)

3rd approach
3 squats + rest 1-2 minutes.
3rd approach
8 lifts + rest 1-2 minutes.
1st approach
50 lifts + rest 15 sec.
2nd approach
50 lifts + rest 1-2 minutes.
1st approach
2nd approach
15 crunches + rest 15 seconds.
3rd approach
15 crunches + rest 1-2 minutes.
On the 3rd week, perform these workouts from 1st to 3rd. In the 4th week, repeat them to consolidate the result.

Daily regime

Today we will tell you a few rules that will help you recover well over the weekend. Proper rest for 2-3 days will prevent the development of overtraining. And if it appears, then over the weekend you can easily overcome it.

Psychologists and physiologists, long before and after Pavlov, were closely involved in this problem. They developed simple recommendations, how to organize your day off in order to completely get rid of physical and mental fatigue.

• Leave work at work. Set a rule for yourself: when I come home, I don’t think about work. Imagine that a recreation area begins behind the threshold of your apartment. To avoid constantly scrolling through a list of work tasks in your head and keeping them in your subconscious, make a list of issues that you need to tackle on Monday. These measures will help you not think about work on the weekend.
• Don't set your expectations too high. For example, if you're going on a picnic with friends and you expect the experience to be like a Hollywood pool party, you'll be sorely disappointed. It will ruin your weekend and prevent you from fully resting. Advice: get ready to enjoy what is guaranteed: barbecue, nature, communication with friends. All other pleasant moments ( interesting acquaintances, continuation of the holiday), perceive them as unexpected bonuses.
• Go to bed on Friday night like it's a weekday. A big mistake is made by those who devote Friday evening to alcohol. Even without mentioning the harm to health, this is not rational. On Saturday you will suffer from a hangover, and on Sunday from lethargy. As a result, the weekend will not bring recovery to either the nervous system or the muscles.
• Make plans for the weekend. Make a list of things you need to do over the weekend. Include here both responsibilities - preparing meals for several days in advance, and pleasures - walks, meetings with friends. The list must be in writing or in electronic format, but not in your head. This “document” will make you take all the steps seriously.
• Slow down the pace. Plan your day off so that you are not in a rush. There shouldn't be too many items on your schedule. Take time to walk to at a slow pace, paying attention to details that usually escape your attention. Look at the clouds, shop windows, people.
• Follow the rituals. Repeat the same action every weekend. It could be anything: a family tea party, a cultural outing, a poker game with friends, a visit to your parents. Psychologists have found that such repeated actions cause a feeling of security and pleasure in life.
• Rest in contrast. If you have physical labor, then rest passively. Go to a movie, to a seminar, read. If you sit all day, then go to the country or go on a walking tour. Such a change of impressions seems to erase all the files with which you are overloaded during the week.
• Hang out with positive people. It has been proven that when we look at smiling people, a response is triggered in the brain and our mood rises. By the way, psychologists say that it is better to relax with people other than those you see every day at work.

Aristotle argued that only a person who realizes his potential can be happy. Therefore, you must always have a goal for which you will work on yourself. If you have reached your ideal weight, then increase your strength and try to succeed in your favorite sport. Develop in any direction that seems promising to you!

If a young mother hears from a pediatrician that her child is not gaining weight well and is even diagnosed with dystrophy, everything is not always so sad. In most cases there is no reason to panic because heavy weight and weight in general is not the main criterion for a baby’s health. Pediatricians often use outdated tables adopted 30-40 years ago; they also equate bottle-fed and breastfed children with the same brush.

In 2006 World Organization Health has published standards for height and weight of children from birth to 5 years. The figures were obtained as a result of long-term observation of the growth and development of 8440 healthy children of different nationalities. All 8440 children under 6 months were breastfed, and after 6 months received complementary foods according to age.

If your child fits into the norms below, although he is not gaining weight well, if he is generally active and developing according to his age, then there is no reason to panic.

Please note: WHO provides data according to which the most intense weight gain is typical for children 1-3 months old, and not throughout the first year of life. However, in Russia, for some reason, a monthly weight gain of 600-800 grams is accepted as the norm for all children, although this is stable big increase often characteristic only of “artificial” babies, and not for breastfed children. Children who feed exclusively on mother's milk gain weight rapidly in the first 3 months of life, and then the gain becomes more modest - and this is the norm!

Based on WHO data, if a child’s weight falls within the above values, even if the pediatrician believes that the baby is not gaining weight well, there is no need to:

• supplement with formula and switch to formula completely;
• introduce complementary foods earlier due date(only from 6 months according to WHO recommendations);
• change the mixture or diet to a higher calorie one, feed in larger portions.

Of course, full attention must be paid to the situation when the child is really hungry, when the nursing mother is not able to eat well or does not want to feed the child “on demand” - these are, of course, social and material problems that should be solved with the participation of social services.

Causes of poor weight gain in children

If a child is not gaining weight well and does not even fit into WHO standards, then:

• It is worth paying attention to the family’s material wealth and the ability to provide adequate nutrition to a nursing mother or the ability to buy highly adapted milk formula. If the family is low-income, a decision is required with the participation of social services and the provision of free baby food.
• Constitutional features. They can be genetic if the baby’s mother or father were very thin in childhood and also gained very little weight. To improve the situation, you can walk longer, play more outdoor games, so that your appetite is better. Do not under any circumstances try to feed your baby formula against his will! Consult your pediatrician!

A child who is not gaining weight well due to any problems (constitutional, gastrointestinal immaturity, etc.) should be shown to a pediatrician, gastroenterologist, and endocrinologist. This is necessary for ordering tests and timely detection of diseases.

• Mom has little milk. A face-to-face contact with a consultant is required. breastfeeding and measures to increase lactation: mandatory feeding on demand, increasing the number of night feedings for better production of prolactin, which increases the amount breast milk. A temporary formula supplement is probably needed!
• Metabolic disease. Detected by blood test general condition and a number of other criteria. Requires treatment by a qualified specialist.

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Problem weight gain in newborn babies always relevant. It especially worries young mothers when natural feeding, since milk may not be enough for good nutrition infants.

But before you quickly gain weight for a newborn, you should find out age standards so as not to upset the balance between food intake and healthy development. That is, so as not to overeat. Guided by this approach, you can rely on the following indicators:

• at 3-4 months, weight gain should reach 600...900 g every 4 weeks;

• at 4-6 months - 400...600 g;

• at 6-9 months - 300...500 g;

• at 9-12 months - 100...300 g.

As you can see, the overall is solid established norm simply not, so you should focus on the baby himself: his activity or apathy and crying, on the state skin and the presence/absence of fat folds on the upper and lower extremities.

If the skin is wrinkled, dry, and the child is capricious all the time, it means that he is underfed, which is the reason for the lag. This is definitely a low birth weight newborn, how to gain weight in in this case- no problem. To do this, it is enough to normalize your diet.

Another test is for wet diapers. The baby should walk on the small one at least 12-14 times a day. Urine may be light yellow or colorless and odorless. If there are fewer diapers, it means the baby does not have enough food.

• You should increase the volume of fluid you drink per day.

• Before you start feeding your baby, and also after this procedure, be sure to make yourself some non-hot tea with milk or herbs. Nut milk – walnuts infused with it – will also help.

• During lactation, try not to be nervous and get plenty of rest. This will help you find the answer to the question: how can a one-year-old child gain weight fully and without problems.

• Do not deny the baby feeding at night and, if possible, place him nearby to provide breast milk in a timely manner.

• In addition, it is permissible to use special tablets. They are made from bee milk with the addition of a complex of vitamins for nursing women.

• Do not introduce it into your baby's diet solid foods or reduce their volume, especially if he is less than six months old. Most of these foods are low in calories compared to breast milk.

• Sleep next to your newborn. This allows you to increase the amount of prolactin and increases the number of feedings.

• Give your baby a massage. It improves digestion and normalizes absorption, which will lead to weight gain.

• Try to feed your baby often, without waiting for the required 3 hours to expire. If you are underweight, a shorter interval is acceptable - 2-2.5 hours. In addition, this activates lactation, solving your problem of how to quickly gain weight for a newborn baby.

• When breastfeeding, try to squeeze and massage your breasts to increase milk flow.

• Before eating, lightly express the liquid (two minutes is enough) so that the baby gets a more high-calorie and nutritious portion.

• Wait for the baby to completely empty one breast, and make sure that he is full (looks sleepy, happy, not capricious, stops actively swallowing). It is very important that the baby completely finishes feeding from one breast, since “late” milk is more calorie and nutritious, which will increase the gap between meals and give restful sleep. This way, young mothers will forever forget about the problem of how to gain weight for a newborn baby.

And one more small clarification. If the baby is prescribed extra food, still try to give him breastfeeding (formula in extreme cases). It's just that the amount of calories/fat in breast milk is much higher. And to increase its one-time amount, after each feeding, express for another 5-10 minutes. This portion can be offered to the baby later, as it is very nutritious. This way you will get rid of the painful question of how to gain weight for a child (1 year or less).

Before we move on to tips on how to gain weight for a child, let’s determine the age of your child, and also calculate whether there really is a deficit in his weight.

1. The optimal weight of a child up to 6 months is calculated using the formula: 800 g x number of months + baby’s weight at birth.
2. The optimal weight of a child aged 7-12 months is calculated as follows: 800 g x 6 + 400 g x day of the month, six months + baby’s weight at birth. Don't forget, first we multiply everything, then we add the results, and then we add the birth weight.
3. Now about how to calculate the weight norm for older children... The starting point will be the weight norm five year old child, it is 19 kg. If your baby is under 5 years old, then for each year that is missing until 5, subtract 19 2 kg. If the child is over 5 years old, then add 3 kg to 19 for each year.

How to gain weight for a child who is underweight:

So after you have calculated required weight child, and a deficiency is discovered, you need to consult a doctor. Then reconsider your diet. The cause of the problem may be either the composition of the diet or poor appetite person (that is, in a lack of calories).

What does your child eat most often? It is necessary that the composition of food is not just energy-intensive, but also nutritious. Here's a healthy note, healthy food, with which you can quickly gain weight:

• Nuts: almonds, peanuts, cashews, pecans.
• Vegetables with big amount calories: corn, potatoes, peas, sweet potatoes and yams.
• Dried fruits: figs, raisins, dried bananas, plums. Even regular bananas are good for kids as a snack between meals.
• In order for a child to gain weight, he needs to drink more often high-calorie drinks such as vegetable and fruit juices(freshly squeezed, of course, not store-bought).