Do you have a thin body and you want to recover a little? Sometimes it happens quite difficult, especially if a man refers to the type of ectomorphs. These are people who are practically not corrected with any nutrition, which is associated with excessive production of thyroid hormones. Then how can you gain weight thin guy?
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There are several ways that are not limited to special power. Extractorph even with balanced nutrition and large physical exertion is poorly gaining not only fat, but also muscle mass. Do without drugs and proteins will not work. It is worth taking lysine - an amino acid that takes part in the formation of muscle fibers.
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The average daily calorie rate of 45 per 1 kg of body weight. That is, a guy with a weight of 70 kg must be used daily food with an energy value of 3150 calories. To adhere to such a system you need 14 days, and then check the control weighing. If there are some successes, it is necessary to continue the power of this scheme until the weight ceases to increase. Only after that it is possible to increase the energy value of products up to 50 feces per 1 kg of weight.
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It is impossible to increase the energy value of food by increasing the consumption of fats and harmful meals. Be sure to exclude Fast Food, fried food and sweets from the diet. Replace sweet dried fruits and nuts. Do not reduce the consumption of vegetables and fruits, despite their low calorie content. Try every day to eat at least 150 g of meat. This should not be fatty pork or lamb. The perfect option is a chicken or beef. You can eat red fish.
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Regarding training, they must be short, but intense. Starting classes in the hall are necessary from classic press and squats, gradually increasing the load and including new exercises. If you do not have time to receive a full-fledged portion of food, replace it with protein. Try to eat often and gradually, do not allow breaks more than 2.5 hours between meals. Try to eat at night, but it is not necessary to wake up.
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Provide a dream with a duration of at least 7 hours. If you can sleep in the afternoon, it is advisable to do it after workout. After sleep, you need to eat or drink protein cocktail. For thin people, special compositions are developed, which are called geaners. They contain gluten, amino acids and proteins. Purchase food created for thin people. It is made on the basis of a protein that is easily split. This is necessary so that the mass is rapidly increased. When taking ordinary proteins, the body for splitting spends a lot of energy to split them, respectively, the weight gain is not so fast.
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In vegetable oil and nuts, contain amino acids, accelerating the growth of muscle cells, so there is no need to replace vegetable fats with animals. Vitamin E contained in olive and sunflower oil gives elasticity muscle fibers.
Try to gain weight evenly. If you do not know how to do this, contact the coach and nutritionist.
It still depends on genetics, someone is generally very hard to gain weight .. the additives are well helped well. For example, heiner or protein. Geiner did not try, I can not advise, but the protein is very good
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It still depends on genetics, someone is generally very hard to gain weight .. the additives are well helped well. For example, heiner or protein. Geiner did not try, I can not advise, but the protein is very good