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On the Internet and on the covers of fashion magazines, photos of bodybuilders with prominent six-pack abs are becoming more and more common. Inspired by the prospect of quickly and easily making themselves Arnold, men go to the gym and work out for hours with huge weights. However, few take into account their body type, as a result of which strength training becomes a waste of time. ?

There are a huge number of reasons for thinness in men. This could be a dietary disorder or a symptom of one of the serious illnesses(tuberculosis, pathologies gastrointestinal tract, endocrine system and others). In such cases, changes in the body occur in a short period of time. However, some males suffer from thinness throughout their lives. This is perhaps the most common case, the reason for which is a genetic predisposition.

Pathological thinness

Pathological thinness is a clear manifestation of metabolic or other processes in the body. Such thinness is a signal about the need to begin prognosis and treatment of any pathologies.

To understand whether you suffer from pathological thinness, you need to calculate your body mass index (which will be discussed later). If the resulting number is below 18 units, your body is susceptible to pathology.

Physiological thinness

Thinness at the physiological level is a manifestation of the genetic characteristics of the body. Naturally thin (lean) men need to follow the calorie content of their diet should be at least 2200-2300 kcal in order to start gaining at least something.

Body types

Each person is characterized by such individual indicators as height, general skeletal structure, tendency to gain weight. muscle mass or deposition of adipose tissue. Based on this, experts have identified three body types: ectomorphic, mesomorphic and endomorphic. Each of them corresponds to some generalized characteristics of the organism.

Ectomorphs

People who are considered ectomorphs have poorly developed muscles and a very small amount of subcutaneous fat. Relatively long limbs, flattened ribs, narrowed shoulders and high stature visually enhance thinness. The metabolism of ectomorphs is much faster than that of people with other body types.

Mesomorphs

The most aesthetic body type is mesomorphic. Its owners have developed muscle tissue with an average amount of body fat. Thanks to the peculiarities of metabolism, it will not be difficult for a mesomorphic man to gain muscle mass.

Endomorphs

The greatest predisposition to muscle gain is observed in those with an endomorphic physique. However, men with this body type are prone to increased fat tissue. Endomorphs are short in stature and have a massive body even in the absence of strength training.

Is it really necessary to gain weight?

First, each of you should decide for yourself: is it really necessary to gain weight? In their quest for perfection, beginning athletes tend to forget about possible injuries or serious health problems due to incorrect exercise technique. Changes in the usual diet can cause the development of diseases of the gastrointestinal tract. Men over 40 and older should pay special attention to this.

But if you are determined and ready to devote a lot of time to studying bodybuilding material, practicing exercises and subsequently serious training, you should carefully read the article and remember the information offered here.

In some cases, men really do not need to change their own weight, since it is normal for their height and age.

How to determine the optimal weight?

There are many formulas to determine the optimal weight, taking into account height, age and gender. For example, Adolphe Quetelet proposed a formula that can be used to calculate body mass index:

Weight: (height*height)

The units of measurement are strictly defined: for weight - kilograms, for height - meters.

But what is body mass index and how can you use it to determine a person’s optimal weight? To connect these two indicators, Adolphe Quetelet developed a table with an exact indication of the characteristics of your particular weight.

But you shouldn’t take methods for calculating your ideal weight as something indisputable. The formulas give approximate estimate, determined without taking into account the ratio of muscle and fat tissue in the human body. For greater objectivity, you should take measurements in the chest, hips and waist or draw conclusions based on appearance figures.

Where to start gaining weight

So you spent necessary calculations, determined their body type and still decided to start training to gain muscle mass. Where should I start?

There are three main elements that form the basis of any training process:

• Proper nutrition.
• Sleep and rest mode.
• Direct training.

Here are some tips to give to ectomorphs who are gaining weight:

1. To gain weight, it is recommended to increase the caloric content of food.
2. It is necessary to pay special attention not only to the calorie content of the diet, but also to the ratio of proteins, fats and carbohydrates in the food you eat.
3. The increase in calories should largely come from protein foods (low-fat meat dishes, eggs, cottage cheese, fish, and so on), as well as through foods rich in “slow” carbohydrates (these are various cereals, durum wheat pasta, vegetables, etc.).
4. Don't feel sorry for yourself during strength training. You should use the heaviest possible weights (which you can do 4 sets of 5-8 reps) and feel a lot of tension in your muscles.
5. The process of gaining muscle is individual. General provisions will not replace your observation of your own body. That is why you need to note all the changes that occur (for example, take a photo every few weeks) and, on this basis, make adjustments to your diet and training process.

Diet by day

The food eaten should correspond to the following proportions:

• 45-60% carbohydrates (3-6 g per 1 kg of weight).
• 20-30% proteins (1.5-2 g per 1 kg of weight).
• 9-20% fat (1-1.5 g per 1 kg of weight).

You should eat 6-8 times a day, depending on your daily routine. An example of a skinny man's diet for weight gain:

• 7:00 - breakfast (preference should be given to foods rich in slow carbohydrates): 150 g of oatmeal in milk with 30 g of almonds.
• 10:00 - small snack (consumption of carbohydrates is also encouraged, but it is necessary to satisfy the body's need for protein foods): 100g of boiled buckwheat with fish and vegetables.
• 12:30 – lunch: 100-150 g of wheat porridge with 100 g of fish or boiled meat.
• 15:00 – snack: egg white omelette with fresh vegetable salad.
• 18:00 – dinner (mainly protein foods): 100 g of fish or meat with 50-100 g of any type of porridge (buckwheat, wheat, rice, etc.).
• 21:00 – snack (it is advisable to avoid consuming carbohydrates as much as possible): several boiled eggs with meat or fish.
• 22:30 – snack or night light (you should eat exclusively protein foods at night): 150 g of low-fat cottage cheese.

Here is another daily diet option:

• 7:00 – breakfast: 100-150 g of yogurt.
• 10:00 – small snack: 50 g of almonds.
• 12:30 – lunch: 100-150 g buckwheat with chicken.
• 15:00 – snack: cottage cheese 5-9%.
• 18:00 – dinner: 100g of wheat porridge with chicken or fish.
• 21:00 – snack: 3-4 egg whites.
• 22:30 – night light: low-fat cottage cheese.

The proposed lists of dishes can be alternated (for example, on Mondays, Wednesdays and Saturdays, eating according to the first option, on other days - according to the second). This diet will need to be followed forever (and not just for the first month!).

What to eat before and after training

Before training, you can allow yourself to eat a small amount of fast carbohydrates (this includes dark chocolate, fruits like banana or grapes) and mandatory eat protein foods (quickly digestible egg whites). After training, you also need to provide the body with protein for better muscle recovery and slow carbohydrates to replenish expended energy.

Sports nutrition and supplements

Almost any sports nutrition is classified as dietary supplements. Protein or gainer is another source of protein other than food. If your body receives a sufficient amount of protein food, you should not use sports nutrition. The reason is obvious: excess protein can cause serious gastrointestinal problems.

Gainer

Gainer is one of the most common nutritional supplements. Due to the lower protein content and more impurities (for example, carbohydrates), the price of a gainer is an order of magnitude lower when compared with protein.

Protein

Another dietary supplement rich in protein is protein. Unlike a gainer, the entire composition of the product is pure protein. Depending on what is acceptable for you price category, quality and required proportions BJU you can choose from many types of protein: casein, egg, whey and others. Each of them has its own characteristics that should be taken into account when purchasing.

Homemade protein shakes

Cocktails made at home can easily replace any dietary supplements. As already noted, it is worth using sports supplements only when there is a clear deficiency of protein in the diet. You can supplement the amount of protein

What exercises should you do to gain muscle mass?

To gain muscle mass, you need to reduce your cardio training time. It is worth giving preference to doing the “base”: squats, bench press and deadlift. It is with them that it is advisable to begin the training process. After this, you should “dilute” the training with others strength exercises on a specific muscle group (barbell press, dumbbells; crossover bench press, etc.).

Execution technique

Squats

There are many types of squats. The choice depends on the muscle group that you want to include as much as possible in the work. Basic rules for performing the exercise:

• Arched back.
• Hips parallel to the floor.
• A small angle between the spine and hips (due to it, balance is maintained).

Traction

To avoid spinal injuries during deadlifts, your back should be straight and your pelvis should be pulled back. Keeping straight position spine, you need to take the bar with a straight grip and perform jerks, moving your elbows back.

Bench press

To perform a bench press, you need to rest on the bench only with your shoulder blades and buttocks. The rest of the body should be suspended. It is necessary to lower the bar to the area of ​​the lower part of the pectoral muscles. The elbows should remain at a right angle as the barbell is lowered.

Training program

The training program should be built taking into account the individual characteristics of the athlete. Strength training consists of a set of exercises for one or two muscle groups. Typically, muscles are divided by training day as follows:

• Legs.
• Back + triceps.
• Chest + biceps.

As a rule, an entire workout is not dedicated to the abs. This muscle group is worked upon after completing the exercises according to the program.

To work the quadriceps, hamstrings and gluteal muscles on leg day, similar programs are usually chosen:

• Squats (4 sets of 5-8 reps).
• Platform leg press (4 sets of 5-8 reps).

• Lunges with dumbbells (4 sets of 5-8 reps).

• Romanian deadlift (4 sets of 5-8 reps).

• Calf raises (4 sets of 5-8 reps).

Here is a version of the training program for the back and triceps:

• Deadlift (4 sets of 5-8 reps).
• French press (4 sets of 5-8 reps).
• Bent-over or seated barbell or dumbbell press (4 sets of 5-8 reps).

• Close-grip barbell or dumbbell press (4 sets of 5-8 reps).

During a biceps workout pectoral muscles you can use this program:

• Chest press (4 sets of 5-8 reps).
• Dips (4 sets of 5-8 reps).

• Dumbbell flyes (4 sets of 5-8 reps).
• Mixing in crossover (4 sets of 5-8 repetitions).
• Lifting barbells or dumbbells while standing (4 sets of 5-8 repetitions).

All this can be replaced with home workouts. If the load at home is enough for you to feel strong tension in your muscles, the result at first will be no worse than after training in the gym.

You choose yourself depending on the availability of equipment. Most a good decision will different kinds pull-ups, push-ups or similar exercises in the gym (the same presses if you have your own barbell or dumbbells).

By the way, here is an excellent video on this topic:

These were the basic rules for the beginning ectomorph athlete. If the article was useful, be sure to subscribe to us and share it with your friends on all social networks. See you soon!

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Many factors influence body weight and composition, including: genes, lifestyle, body characteristics, bad habits and also diet. The latter is easier to change - a diet to gain weight does not force you to change anything significantly, you just eat the right foods that contribute to weight gain. With products alone, you can be guaranteed to achieve some results, even if not the most desired ones.

Nutrition experts say that people who are underweight and wondering how to gain weight should take in more calories daily, namely 5,000 kilocalories for men and 4,000 for women. To do this, you need to select from the calorie table only those foods that are high in calories, which in total should be 5 (or 4) thousand kilocalories. This is just one of the levers with which you can effectively adjust your body weight.

When it comes to being underweight

As a rule, women envy those who have a very slim figure. But it is worth carefully understanding whether it is slim or thin and taking lack of weight very seriously, because for this reason women may have serious problems with the most important thing in our lives - conceiving a child.

There are several formulas that can be used to calculate the body weight you should strive for. First of all, these are Broca's Formula and Body Mass Index (BMI - from English Body Mass Index, or BMI for short). The latter has great advantages as it gives more accurate results. You can calculate your ideal weight yourself. The BMI formula is as follows: body weight must be divided by height (in meters) squared.

Underweight is when your BMI is less than 18.5.

What can you eat to gain weight?

It’s better to look at the table of calorie content of foods and choose those that you like and are high in calories at the same time. Thus, there is no need to significantly change the diet, it is only possible to increase portions and add additional snack foods. High-calorie foods for weight gain are:

What exactly to eat is an individual matter, but the main thing is that the food is high in calories and contains a lot of proteins and carbohydrates. Proper nutrition is just one of the methods of body correction.

Exercising and a protein-carbohydrate diet is a combination that will double your results. By using the right products you can easily add 5 to 10 kilograms in 30 days. You can check whether this is really so in practice, from your own experience. To do this, you need to weigh yourself every morning (without outerwear and on an empty stomach) and count the number of calories consumed for a month.

Diet for weight gain: sample menu for the day

• Breakfast: cottage cheese with sour cream, with the addition of fresh or dried fruit, or rolled oatmeal porridge with milk with the addition of honey and nuts, a sandwich with butter and cheese and a cup of cocoa with milk.
• Snack: Yogurt with fruit and a bun, banana or grapes.
• Dinner: Start with a salad to improve your appetite, a thick soup with meat broth, fried meat or fish, and a side dish of spaghetti seasoned with butter or mashed potatoes with milk, add your favorite dessert and coffee with cream.
• 2nd snack: full-fat yogurt with fruit or cottage cheese with sour cream.
• Dinner: scrambled eggs with bacon, milk smoothie with your favorite fruits.

At night you can eat any sweet fruit.

Today, when it is actually elevated to a cult thanks to all kinds of television shows and social networks, the desire of some people to gain weight seems strange. Meanwhile, this is a real problem, because thinness is often undesirable. Some people have too fast a metabolism, and it is completely unclear how to gain weight; some people are used to eating incorrectly and irregularly; and for others, prolonged depression prevents them from gaining weight.

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To solve a problem, you must first understand what lies at its root. It is not recommended to find out this on your own. It would be more correct to contact a specialist who will not only explain what the root of the problem is, but also tell you how to quickly gain weight without causing harm to your health. Otherwise, you can get an undesirable effect that will force you to recover and take pills for a long time.

Excessive thinness causes negative consequences. According to doctors, people who are prone to thinness are more likely to get sick - their body’s ability to resist external influence is relatively low, they are more likely to break limbs, have poor appetite, and their tissues age faster than those of people of normal weight. Unfortunately, there is no “magic pill” that will help you get the desired weight in nature, and those who are determined to get better will have to work on themselves for a long time and at times very difficult.

How to gain weight at home?

Having visited a specialist and finally convinced that you should work with your weight in order to increase it slightly, you can go in two ways: start gaining kilograms under the supervision of a nutritionist (this option, unfortunately, is not available to everyone) or try to achieve the desired result on your own effort. How to quickly gain weight at home? Not easy, but quite possible.

How should you eat to gain weight?

• Those who want to gain weight should adhere to a certain diet, increasing the number of meals to 6-7 times a day. Last time It is better to eat two hours before bedtime. Include protein in your late dinner.
• It is necessary to reconsider the ratio of proteins, fats and carbohydrates consumed in food: it should be approximately 25/20/55.
• Must be consumed high-calorie foods, especially those containing carbohydrates. While gaining weight, you can indulge in sweets, nutritional shakes, honey, nuts and much more.
• Fruits are an integral part of the diet of people who want to gain weight. This is especially true for those loved by many - it is an invaluable source of potassium and a very high-calorie fruit. Don't forget about vegetables: they are not so high in calories, but thanks to them, metabolism is improved.
• A special place in the diet should be given to meat and dairy products. They are not only tasty, but also healthy. But it is better to choose lean meat, since otherwise excess fat negatively affects the functioning of the heart and often provokes the development of diabetes.

How can a man gain a few kg?

One of the modern trends is visiting the gym, and not a single representative of the stronger sex, wondering how to quickly gain weight for a man, should ignore this. It is in the gym that you can quickly achieve the desired result, especially if you train taking into account the instructor’s recommendations, do not overuse cardio and do not forget about nutrition. You need to intensively train all muscle groups, regularly working out on exercise machines, and progress will not be long in coming - the arrow will gradually creep to the right, but at the same time you will not get a huge belly, full hands

and shortness of breath, but a uniformly pumped up athletic body. The peculiarity of the male body is that it is able to withstand more intense physical activity than the female, so the muscles will grow faster, and therefore, weight will be gained relatively quickly, since muscle

heavier than fat.

In order to achieve your goal, you do not need to take any medications or pills. The most you can afford is special additives. These include protein, which ensures muscle growth, isotonic, which helps them recover faster, and vitamins that support the body.

The main thing is not to slow down and continue training to maintain the gained weight.

How to gain weight for a girl?

• Many thin representatives of the fair sex are tormented by the question of how to quickly gain weight for a girl, but at the same time not become covered in a layer of fat. As you might guess, the female version of the guide for those who want to get better is somewhat different from the male version. Gaining weight for a thin girl, especially if she is experiencing health problems due to its deficiency, is difficult, but possible.
• Change your diet, and to achieve greater effect, use the help of a nutritionist who will tell you how to get better quickly. With the help of a well-built one, you will gain weight in a short time. It is important to ensure that the menu contains calories and that calorie intake exceeds their consumption.
• Eat regularly, do it every three hours, eat small meals. This way it will be better absorbed and bring more benefits.
• Love fitness! To do this, it is not at all necessary to turn yourself into a “jock” with sculpted muscles, but it would be useful to increase muscle mass with the help of exercises. This will allow you to use calories for good rather than harm. If desired, classes in gym you can choose an alternative in the form of standard home exercises, walks on fresh air or the popular Nordic walking.
• Record your weight fluctuations in a special notebook. Train yourself to write down information about the calorie content of food eaten and physical activity there. Soon it will become a habit.

, and then the goal will be achieved in a short time.

THESE ARTICLES WILL HELP YOU LOSE WEIGHT

Your feedback on the article: Some women find it as difficult to gain weight as it is for most women to lose weight. However, there are many safe and effective ways gain 0.5–1 kg per week. Large portions and more nutritious meals are enough quick way add extra calories to your regular diet. Aim for high-calorie foods that are rich in nutrients. Don't forget to make other changes to your lifestyle: add more sports exercises

- this will help you gain the necessary weight faster.

Steps

Change your eating habits Consume 500 more calories per day. As a rule, you can gain 0.5–1 kg per week without difficulty or harm to your health. To reach this goal, add an additional 500 calories to your daily diet. The best way

The way to do this is to eat more nutrient-rich foods. Increase your portion sizes.

• If you find it difficult to eat double portions, try increasing your portions gradually. Start with an extra scoop of rice or add some extra sweet potatoes to your plate. Over time, make larger and larger portions.

1. If you don't like large portions, try eating small portions more often. For some people, large portions are generally unacceptable. Instead of increasing your portion size, try eating 6 meals a day (with small portions).

   • Make it a habit to eat every 3-4 hours after you wake up.

2. Do not drink water 30 minutes before meals. Liquid fills your stomach, making it harder for you to eat a large meal. Eat first and then drink water.

3. Treat yourself to a snack before bed. If you eat something small before bed, your body won't have time to burn those calories. In addition, the body can build muscle mass during sleep. By snacking before bed, you provide the nutrients you need to build muscle while you sleep.

   • If you have a sweet tooth, save it for dinner and eat it before bed. You can eat some fruit, a serving of ice cream, or a few pieces of chocolate.
   • If you really like delicious hearty dishes, eat a bowl of macaroni and cheese or cheese crackers.

4. Before eating, try to work up an appetite. There are many ways to get hungry before eating. These simple tricks will help you eat more. Listed below are some simple ways increase appetite:

   • Walk a little before eating. Physical exercise will help you get hungry.
   • Prepare a dish that you really love. Make your favorite dish so you can eat it all.
   • Prepare a dish according to a new recipe. This way, you will be excited to try it.
   • Eat in a calm, comfortable atmosphere. If you are constantly in a hurry or distracted, you will not be able to eat much.

Choose the right food and drink

1. Choose foods that are high in calories and rich in nutrients. Food instant cooking and other processed foods are high in calories, but these are "empty" calories because these foods do not contain enough nutrients. Nutritious foods are high in calories, as well as healthy fats, proteins, vitamins and minerals.

   • For grains, you can choose whole wheat products and black bread. Bran, whole grain bread and sprouted wheat are also great options.
   • As for fruits, you should give preference to bananas, pineapples, raisins, dried fruits and avocados. In general, you'll want to choose fruits that are rich in starch over those that are high in water and liquid (such as oranges or watermelon) because starchy fruits contain more calories and nutrients.
   • For vegetables, try eating more peas, corn, potatoes and pumpkin. Like fruits, vegetables rich in starch are better than those rich in liquid.
   • Dairy products include cheese, ice cream, frozen yogurt and whole milk.

2. Target three main food groups. When you eat, you shouldn't give preference to just one type of food. Include in your diet (and every meal) a few different groups products. This way, you will increase your calorie intake by eating more.

   • For example, you shouldn't just eat toast. Try spreading it with peanut butter and adding sliced ​​bananas on top. Or slice and sprinkle avocado on top and pour yourself a glass of kefir.
   • If you love eggs in the morning, try scrambling and frying them with peppers and sausage.
   • Instead of just eating a carton of yogurt, top it with berries and granola.

3. If you have trouble eating solid foods, try drinking them. Sometimes it's hard to force yourself to eat something extra. Try drinking high-calorie drinks between meals if you can't stand solid snacks. You can try the following:

   • smoothies made from whole fruits, vegetables and yogurt;
   • freshly squeezed juice from real fruits is rich in vitamins and fiber;
   • milk, milkshakes, protein shakes are also great options.

4. Add a few extra ingredients to your food. You can grind up high-calorie, nutritious foods and add them to your favorite meals to help you consume more calories without feeling like you're overeating. Here are some great ways:

   • add powdered milk in drinks, soups, stews and sauces;
   • add some nuts or cereal to the salad;
   • add some ground flaxseeds in a salad, cereal or smoothie;
   • sprinkle some cheese on a casserole, scrambled eggs, soup, salad or sandwich;
   • spread a little butter or nut butter (you can use creamy processed cheese) on toast, crackers or rolls.

5. Cook more dishes with butter and cheese. Cooked in sunflower and butter food enriches the body with additional calories without increasing the amount of food eaten. TO healthy fats applies:

   • olive oil, which contains 119 calories per 15 ml;
   • canola oil, which contains 120 calories per 15 ml;
   • coconut oil, containing 117 calories per 15 ml;
   • butter, containing 102 calories per 15 ml.

6. If you want to build muscle mass, eat more protein foods. Muscle weighs more than fat, which means that building muscle mass is great way gain weight (without excess fat). Proteins are needed by the body to build muscle.

   • Lean meat and eggs are excellent sources of protein. Other sources of protein for vegetarians include peas, nuts, hummus and beans.
   • Protein bars and protein shakes are great snacks. They are rich not only in proteins, but also in nutrients.

Content

Someone is facing a problem excess weight, others dream of gaining at least a kilogram. The reasons for excessive thinness can be very diverse. For example, genetic predisposition or. Experts have developed a huge number of exercises aimed at combating excess weight, but how to quickly gain weight without harming your own health? The task is not easy, but doable.

Causes of thinness

Before choosing methods that help you gain weight quickly, you need to identify the reasons that provoked excessive thinness. Here are the main factors that get in the way of weight gain:

How to gain weight quickly at home

Attention! The information presented in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

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