The problem of male leanness occurs more often than feminine completeness. Guys train hard, eat half of the refrigerator in one sitting, but do not get better. What's the catch? How quickly to gain weight to a guy and not fattening? We present a complete guide of purposeful actions for recruiting body weight from scratch.
Why do not the muscles grow? Causes of man's thinness
Before solving the problem, find its source. As the practice of trainers in fitness centers shows, the most common mistake that prevents the recruitment of the proper muscle mass is the wrong diet. More information about nutrition to get better, you will find the information below. The next catastrophic mistake - there is no daily routine, lack of sleep. And most importantly, that get out of hand, various diseases. 2 out of 10 guys and they do not know that they have problems with endocrine glands, liver or stomach work, which mis-distribute the consumed food. If you are too thin and servings "for two" do not move weight from the place - contact the therapist and take the tests. Maybe you fell into this pair of guys? Among the reasons for leanness, one should not fail to note the genetic predisposition and the type of physique - ectomorph. Good news: all problems are solved! And now we will dwell on each point in detail ...
How fast to gain body weight: everything about nutrition for muscle growth
How to plan food and quickly recover a man? The first step: the correct concept of healthy and healthy food. By eating every day a pan of fried potatoes with meat, the weight either does not budge, or fat appears instead of the desired muscle. It is important to understand that the increase in muscle mass of the body comes only from a balanced ratio of proteins, fats and carbohydrates. At the same time, dietitians and trainers are advised to sit at a table at the same time every day to regulate the metabolism in the body. Calculate the right amount of nutrients by yourself is easy. There are formulas for counting the daily calories of food eaten, calculating BJU and certain diagrams of the ratio of proteins to fats and carbohydrates, so that the body weight increases.
Counting calories
The minimum error in calorie counting is given by the Harris-Benedict formula, where you need to substitute weight, height and age, and add all the simple math.
66 + (13.7 x weight) + (5 x height) - (6.8 x age) = the number of calories to maintain good health and normal functioning of the body.
Weight we substitute in kilograms, and growth - in centimeters. Age indicate the current, full years.
Suppose you are 185 cm with a weight of 65 kg at the age of 22 years. We get: 66+ (13.7 * 65) + (5 * 185) - (6.8 * 22) = 66 + 890.5 + 925-149.6 = 1731.9 kcal / day
Now, the resulting number - 1731.9 multiplied by the ratio of your daily physical activity:
- Lazy, and a day to fly you play computer games - 1,2
- A couple of times in 7 days you make an approach to the press - 1.3
- You spend 3-5 days a week - 1.5
- Unceasingly sweat in the gym with weights or run for long distances 24/7 - 1.7-1.9
Suppose our fictional character periodically squats, squeezes and pumps the press - we take a coefficient of 1.3 and multiply by the calorie.
1731,9 * 1,3 = 2251,47 kcal - eating a lot of calories per day, you will not lose weight, you will grow fat. But our goal is completely different.
To gain weight to a thin guy, you need to increase the calories consumed per day by 1.5-2 times, but according to the canons of a healthy diet. That is, now the entire amount of food eaten per day is: 65-70% protein, 10-15% fat, 20-25% carbohydrates. If the guy is very thin, and the ribs are pierced through the T-shirt, then we increase carbohydrates by 60-65%, the fats are unchanged, the proteins are 25-30%.
When the first gain of weight appeared, reduce the double caloric content of the diet so that the total calorie, taking into account physical activity exceeded the norm by 20-30%. In reality, it's about 800-1200 kcal from above, than it should be. The guide is about the planning of nutrition and the miscalculation of BJU here .
What to eat to gain weight
100% useful and nutritious products of natural origin:
- Nuts and peanuts (not salted, without seasoning)
- Pine nuts
- Pasta "Nutella"
- Potatoes in the form of mashed potatoes, "in uniform" (fried is not useful because of the large amount of fat, you can not keep within the daily norm of BJU, sitting on fried foods)
- Cereals and pasta
- Pork and beef, tenderloin with fat
- Fat milk: sour cream 25-30%, kefir and ryazhenka 4-5%, yoghurts, butter, fatty cottage cheese
- Avocado
- Olive oil
- Bitter dark chocolate
- Milk home
And a few more life-hacks, helping to quickly recover a man:
- Do not drink food and do not drink before meals for half an hour - let the stomach get more food
- Replace the water with milk. When you want to drink, try milk instead of water
- Do not mix more than 3 products in one plate: porridge with meat and tomato - excellent, potatoes with chicken, mushrooms, cheese and salad "Olivier" - harmful.
- Drink coffee with milk or cream
There is a must before training!
Yes, yes, many people neglect this point and do not get better, and then they scour the Internet, what went wrong: How to recover a man? It's compulsory, without excuses, to eat a portion of porridge with meat for an hour or two before classes at the gym. It is a fuel for muscle growth and strength. Imagine that the stomach is a gas tank. How far will you go on 5 liters of fuel?
The influence of sleep and daily routine on the increase in muscle mass of the body
Is there a relationship between sleeping and weight gain? Even some! Scientists have long discovered that people recover in their sleep. Therefore, professional athletes have a hard schedule and sleep at least 8 hours with a call out at 22:00. It is the interval from 21-23: 00 to 7-9: 00 most useful for restoring the body, excellent functioning and full recovery after training. The daily routine is necessary for a clear distribution of time for eating, playing sports and recreation. Trying to get better, you should not break the diet and skip breakfast / lunch / dinner, otherwise the attempts will go wrong.
How to gain weight if you are an ectomorph?
A special kind of lean men is an ectomorph. These include Bruce Lee, on whose body you can lecture on human anatomy "We study muscles." Ectomorphs do not have fat, thin and thin bones, there are no muscles - a typical understanding of acne. But this is not a verdict. For ectomorphs, normal nutrition is not enough. To surely gain weight, you need to take geyners, high-calorie sports cocktails, brewer's yeast, brutalin. Go to a consultation with a professional trainer and ask them to draw up a nutrition plan with dietary supplements.
Training for thin men
Carrying iron is your calling. Ectomorphs are contraindicated in cardio-operations, since they burn fat. A pair of circular approaches along the simulators - a muscular body is ready. Rule for thin: gain 1 kg of weight - increase the number of repetitions by 10 or weight by 2 kg. Skinny can not work with one weight for more than one week, otherwise there will be relief, but without muscle growth. The training program for weight gain includes simple basic exercises with dumbbells, deadlift, barbell press, squats with weight. Look at the photo: he could!
Gathering weight to a thin guy is hard work and re-education of one's own body. If you are not ready to rebuild your mind and habits, remain thin and continue to complain about bad genetics. And at this time, beautiful guys with insane relief collect hundreds of compliments from the girls ... The choice is yours!