Many people suffer from such problems as low weight.Such men and women are called astenikov, ectomorph or hardgainer.In order for these people to gain additional weight, enough to change your lifestyle and get some good habits.
from its thinness mainly affects young men.Slim girl is most beautiful physique.But the lean man regarded by others as unable to fend for themselves.So, what to eat to gain weight?
necessary to increase the number of calories consumed daily.Thin man does not fit the power only plant foods and dietary products.The diet should contain at least 3,000 calories a day.Energy amount of food consumed depends on the initial weight.If you are currently a guy weighs 60 kg, it would need to consume 2700-3000 calories.Higher body weight should be increased and the amount of food consumed.For example, a man who weighs 70 kg should eat about 3,200 calories and 80 kg - 3500 kcal.Yes, thin man and may weigh more than 70-80 kg if a rise of more than 190 cm.
How to get fat-guy astenikov?It includes a large number of food proteins and carbohydrates.Many amino acids, which are constituents of proteins found in beef, wild bird, chicken eggs, cottage cheese and other dairy products.The sources of carbohydrates are vegetables, cereal products.They not only provide the body with useful substances, but also help to stabilize the bowels.Good to include in the diet and sports nutrition, it contains a high percentage of protein and complex carbohydrates.
How to get fat guy in a short time?It is necessary to divide the whole diet for 5-6 meals.The spacing between them should be not more than 3 hours.
thin one man does not need to restrain themselves in the consumption of high-calorie foods.He can eat chocolate, high fat dairy products, a variety of sweets, fruits in large quantities.They contain a lot of sugar and calories.The emergence of a small fat only give the body the appeal.
How to get fat guy?Be sure to pay attention to their lifestyle.Bad habits - alcohol, smoking, etc.- These are the main reasons that prevent weight gain.To get rid of them, you need to stock up on willpower.
To gain weight, you need a healthy sleep well.This is due to the fact that in lean people are not very good resilience.Therefore, 8 hours per day absolutely necessary to give a dream.
How can I get fat?Performing physical exercise.The duration of training for astenikov should not exceed 1 hour.But during this time the guy you need to perform the exercises with the highest efficiency.That is, the load must be at the limit of physical capacity.Also, approximately every 3-4 weeks is necessary to change the training program.The body quickly gets used to the new loads and need to strengthen the impact on employment.
also need to reduce the physical activity outside the gym.Since people tend to lean on their own are quite active, that they spend a large amount of calories for fussiness.How to get fat guy?To learn relaxation techniques and apply them daily to traffic during the day were calm and even lazy.It is better to give up the walk when you can get to your destination in transport.This is due to the fact that during the cardio-load expended a lot of energy, but it does not lead to a gain in muscle mass.This refers to running, fast walking, jumping.
It must be remembered that the increase in food intake, exercise, and getting rid of bad habits - is a kind of stress on the body, so the introduction of new rules their lives better gradually, for example, for 2-3 weeks.
