Some thin men are trying to gain weight in all sorts, but in most cases nothing comes out. To gain weight and at the same time look worthily, you will have to change your food habits, the day of the day and regularly do physical exertion.
1
First, contact your doctor and find out if you have health problems that interfere with gain weight. Visit the therapist and endocrinologist. If you make sure you do not have health problems, you can start a weight gain program.
2
Determine the daily calorie rate, which is necessary to maintain your weight. Take advantage of the following formula: 655+ (9.6 * Weight per kg) + (1.8 * growth in cm) - (4.7 * age). When you determine the indicator, multiply it to: 1.2 - if you are mainly a sedentary lifestyle, 1.38 - do the charge 1-2 times a week, 1.55 - train 3-5 times a week, 1.73 - Intensively train 5-7 times a week. After determining the daily rate, increase it at 300-500 calories.
3
Be sure to consume protein content - meat, seafood, dairy products, eggs, various types of legumes. Drink useful protein cocktails. Try to eat 5-6 times a day. For this, there are snacks between the main trapes, for example, yogurt, cottage cheese, protein cocktail, fruit, eggs, nuts, sandwiches. For breakfast, it is preferable to eat cottage cheese with dried fruits, omelet, a cocktail from yogurt, fruits, milk or greens. For lunch and dinner, salads and any protein products with a garnish are suitable. Do not have dinner late, but if you really want to eat - give preference to some fruit.
4
An important component is carbohydrate "fuel". Eat various cereals, bread, pasta of coarse grinding flour, fruit, jam. To gain the right mass, it is important to obtain enough omega 3 and omega fats 6. Include seeds, fish and quail eggs in your diet. You can also take orega in the form of vitamins. Plan your meals for every week.
5
To increase muscle mass, and not to swim with fat, it is necessary to include regular physical exertion in the program. Train at least 2-3 times a week, no more than one hour. The most effective are the basic exercises: squats, twisting on the press, pull-ups, maugh with dumbbells, a lot of traction, bench press, push-ups, the bench rods standing. Gradually increase the load. If there is an opportunity, train under the supervision of the coach. For half an hour after training, you must eat. Do not forget about the rest - the muscular mass increases during the rest. Available at least 8-9 hours a day and avoid disturbing and stressful states.
6
Type weight will also help beer yeast. They are well affected by the metabolic processes. They contain many vitamins, amino acids and minerals. It is worth noting that minerals in exercise sports contribute to an increase in muscle mass. Yeast are produced in tablets and sold in a pharmacy. You can take them before or after eating, it will contribute to an increase in appetite. Start with 2-3 tablets per day and increase the dose to 5-6. But carefully follow the condition of your body, so as not to overcome and the fat people do not grow apart.
7
Watch out for the amount of fluid per day. Men are recommended to drink at least two liters of liquid. Milk is perfectly suitable - with regular drink it will help to dial the desired kilograms. If possible, additionally take different vitamins. They will help the body to cope with training and do not feel fatigue. Be sure to take vitamins A, B, C, E, calcium, zinc, iron, magnesium, phosphorus, potassium. The rest is at its discretion.
Do not forget to monitor the shape and change in weight. Weigh every week and write down the results. Every month, take pictures in front of the mirror. Then compare the results obtained. Thus, you can appreciate whether it is enough to apply forces for the growth of muscle tissue.
About protein - all right. Especially if you are ectomorph - without it, it is generally practically practically. He himself was engaged in half a year on the horizontal studies, after about 4 months in the hall. I scored a maximum of 2-3 kg for all time - an extremely sad result. After the rocking chair was advised to try protein, everything went fine with the protof. Scored 7 kg in 2 months. Well, about to eat more, of course, no need to forget.
Calorie surplus and sports additives is, perhaps, key points. I as a coach I recommend to lean on meat, it is perhaps even more important than carbohydrates ... + SportExpert aminocomplex I give and heiner must. Progress is very pleased, so the formula is verified)
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Full he!
About protein - all right. Especially if you are ectomorph - without it, it is generally practically practically.
He himself was engaged in half a year on the horizontal studies, after about 4 months in the hall. I scored a maximum of 2-3 kg for all time - an extremely sad result.
After the rocking chair was advised to try protein, everything went fine with the protof. Scored 7 kg in 2 months. Well, about to eat more, of course, no need to forget.
very interesting article!
Calorie surplus and sports additives is, perhaps, key points. I as a coach I recommend to lean on meat, it is perhaps even more important than carbohydrates ... + SportExpert aminocomplex I give and heiner must. Progress is very pleased, so the formula is verified)