Your meals should be not just nutritious, but also healthy. Otherwise, your diet you'll only hurt yourself and your figure. Don't overuse too fat food, better increase the portions usually take meals. Eat more high-calorie foods: milk (3.5% fat), sour cream (25 % fat), cream.
Breakfast cook milk porridge with butter. Eat more flour products (cakes, cakes, cakes, white bread, pasta), drinking their milk or hot tea, and potatoes, sugar and various sweets (chocolate). Refill the salad vegetable, olive, or soybean oil. Eat 4-5 times a day with small equal intervals between meals.
To gain weight you will help and fruits such as bananas, cantaloupe, apricots, peaches. Arrange a small snack between the main meals, for example, a serving of ice cream can not only improve mood, but also give your body energy.
To avoid the formation of so-called "beer belly", go to the gym at least 3 times a week. Develop with an instructor a special exercise program to increase muscle mass. Classes with weights (e.g., weights) will help you with this. They stimulate the metabolism of cells, change metabolism in the body.
Loading muscle, you lose energy, due to this there is an essential need in the use of high-calorie food. The training room should be at least an hour a day. Exercise should be focused on the development of the muscles of the hands and feet (troubled parts of the body thin girls).
No less important is the recovery process after a workout. This includes nutrition and sleep. To replenish the spent calories. This can be done with the help of fatty dairy and meat products. To rejuvenation and long sleep (7-8 hours per day). The correct recovery process between workouts will help you to quickly and easily gain weight.