Physically person largely depends on genetic factors, so that weight gain and muscle growth to a person who is naturally "thin is a problem.The human body can partly through increased exercise and food intake change. Increase or decrease the size of regaining weight can be difficult.
Slimming reasons:
Some of the common reasons why a person may be difficult to gain weight include Genetics, not eating enough, being physically active lifestyle or career, exercise too.
Please "Note that some of the people because of a disability, eating disorders, substance abuse,Or medical condition is too thin, the situation is not addressed in this article.
First, talk to your doctor:
Always see your doctor before beginning any program of weight gain. The doctor can
- A Czech-ups, possible diseases that may be your impotence, such as hyperthyroidism recognize.
- Weight, height and physical build you propose.
- Diet and level of physical activity you evaluate
- About diet, exercise and lifestyle changes do recommend that you encourage weight gain.
- If necessary, refer you to other specialists such as nutritionist.
Eat more - quality first, quantity second:
Weight loss is usually "occurs when energy intake is less than energy expenditure. In other words, to add more weight should eat.The secret of healthy weight gain is that your calorie intake so that you may be rich in nutrients.Foods like soda and chips without the calories and nutrients for muscle growth and weight gain will not help you out.
Here are suggestions
1. Calculate calories from food to reach this result perhaps between energy and food energy balance does not exist.
2.Good food to eat three meals every day. If you can increase the amount of food per meal
3. If your appetite is low, except for meals, try the snack also do not neglect.Drink fluids before or after meals, not with meals. It makes your stomach is more room for food
4.It is necessary to increase the daily intake of carbohydrates successful weight increase.Avoid low-carbohydrate diets
5. Large amounts of dietary protein, not faster muscle growth And unnecessary strain on the body, especially the kidneys imports. Avoid high-protein diet.
6. A healthy snack may include fruit, yogurt, cookies, rice pudding, low fat custard or liquid dietary supplement
7. Avoid high fat snacks obligations-use version, instead, nutrients such as avocado or nuts to choose from
8. Their usual number of calories in food concentrates, such as add grated cheese. Peanut butter or almond cookies roughage
9. Healthy oils such as olive oil for salad, avocado, nuts and sunflower seeds use
10. 1 to 2 tablespoons of powdered milk to soups, meat, mashed potatoes and add the milk.
Strengthening exercise:
Strengthening exercise is muscle growth.Examples of the exercise of power, including the use of free weights, fitness devices, using body weight is active.
The suggestions for you:
A.Seek professional advice. You bodybuilding tips, exercise physiologist need to make sure that you do each exercise correctly.Good advice increases weight and reduces the risk of injury
Two or three times a week exercise and your muscles are important for your recovery.If sometimes the temptation is to exercise more, to remember that muscle growth during recovery (recovery) occurs.Compound exercises for the major muscle groups in which various work, choose:For example, instead Askvat.sy long-term training, short-term, high-intensity workouts do.Time or money to powders, pills and products that claim to increase muscle mass are not waste.These claims are not scientifically proven.
Lifestyle changes
Eat when you're hungry. Not that hungry when you eat Try more places you visit, or the more you use,Nutritious food they need to have time to prepare or warm place,For example, "in cabinet, or in a small room Kar.vdh of foods that contain protein before and after each training session, eat,It promotes the growth of muscle tissue in the body Shvd.madh you add some fat. Increase muscle mass without gaining fat is impossible.
Tracking the progress of weight gain:
If you track your weight gain will help you to increase your motivation to continue. This phase will include suggestions:
A diary to monitor your energy consumption and exercise programs.Remember stability. To gain weight you need to increase your daily food intake.Perhaps food program to help you. Make sure your goals are realistic.For example, increasing the number of kilometers may take a yearThe increase in lean body weight takes time so do not get frustrated with small achievements. See your doctor regularly to assess your progress.
Remember:
Increased body weight is a slow process that takes months and years, not days or weeks.Before beginning any program of weight gain, see your doctor.To gain weight, you must eat more to stimulate muscle growth Time or money to powders, pills and products that claim to increase muscle mass are not waste.
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