For many men at whom muscles are by nature not too developed the question of how to put on weight is particularly acute. Certainly, nobody wants to have a sickly body and a magnificent stomach – and the raised food results in this result. In a question of how to gain weight to the thin man, it is necessary to address also harmonious food, and regular trainings that the gained weight passed into beautiful relief muscles at once.
How to gain weight to the man: we define constitution type
There are different types of a constitution, and each of them requires the approach in addition of weight. In total their three:
- Ektomorf – a thin constitution, a thin-boned skeleton, a little subcutaneous fat, thin muscles. It is extremely difficult to add muscle bulk to such type, and without reception of sports food to achieve it extremely difficult.
- Mesomorph – a normal constitution, muscles are developed also without sports activities, genetic potential is very high, and on the basis of this type it is very simple to create a beautiful courageous figure.
- The endomorph – a dense constitution, is a lot of fat layer. The question of how to recover, gain weight to the man, before the representative of this kind is not necessary – for it more relevant elimination of a fat layer which is quite difficult and long.
As a rule, only the first type has real problems with a set of muscle bulk, before the others it is not necessary. How to gain weight to the male-ektomorfu, and the speech in this article will go.
How to gain weight to the man by means of a diet?
The diet plays the same important, key role, as well as regular trainings in a question of how to gain weight to the man, sport. For a start we will designate the bans – products which will not help with formation of beautiful muscles, but will add a fat layer on a stomach:
- fast food – hamburgers, sandwiches, sandwiches, French fries, sparkling water, etc.;
- sweets – ice cream, chocolate, confectionery, etc.;
- greasy food – sausages, sausages, pork, fat, all fried dishes;
- flour products – white loaf, pastries, cakes, cakes, etc.
These products very much of a kaloriyna, will also help to put on weight, but it will give effect for fat weight, but not for muscles. High-quality enrollment of weight are a set of weight due to development of muscles, and the proteinaceous diet is for this purpose necessary (it suits only those who have no problems with kidneys). An example of the correct diet for a set of weight:
- Breakfast: fried eggs from two-three eggs, a sea cabbage salad, big sandwich from a piece of black bread, butter and cheese, tea.
- The second breakfast: couple of cake cheeses, fruit.
- Lunch: a portion of buckwheat/rice/pasta with meat/bird/fish, any salad with gas station from oil, compote.
- Afternoon snack: tea with couple crude/chicken meat / fish sandwich.
- Dinner: a big piece of low-fat meat / bird / fish with any vegetable garnish (if potatoes – that 50% of potatoes and 50% of cabbage), compote, any salad.
- Before going to bed: portion of kefir/fermented baked milk/varenets.
As a last resort, if the operating schedule does not allow to eat so, it is possible to remove the second breakfast and an afternoon snack, having added them to other meals.
How to gain weight to the man: protein and sport
To add weight as fast as possible, it is necessary to add a protein to a diet (this sports food which represents pure protein and it is absolutely safe). It is accepted prior to a training, after the training and before going to bed, and sometimes and during the day, especially if there is no opportunity to eat usual food.
As trainings it is worth choosing gym which should be visited at least 3 times a week 50-60 minutes. Address the trainer that he made for you the program meeting your concrete requirements. Do not forget that loading needs to be given to all muscles, and not just those which gain interests you first of all.
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