Many people suffer from a problem such as low weight. Similar men and women are called asthenics, ectomorphs or hardgainers. In order for these people to gain extra kilograms, it is enough to change their lifestyle and acquire several useful habits.
Mostly young men suffer from their thinness. A slender girl has most often a beautiful physique. But a thin guy is regarded by others as unable to fend for himself. So, what do you need to eat to gain weight?
It is necessary to increase the amount of calories consumed daily. A thin person will not be able to eat only plant foods and dietary products. The diet should include at least 3000 kcal per day. The energy volume of consumed products depends on the initial weight. If at the moment the guy weighs 60 kg, then he needs to consume 2700-3000 kcal. With more body weight, you need to increase the amount of food consumed. For example, a man who weighs 70 kg should eat about 3200 kcal, and 80 kg - 3500 kcal. Yes, a thin man can weigh more than 70-80 kg, if he has a height of over 190 cm.
How to get fat asthenic guy? Include a large amount of protein and carbohydrates in your diet. Many amino acids that make up proteins are found in beef, wild birds, chicken eggs, cottage cheese and other dairy products. Sources of carbohydrates are vegetables, cereal products. They not only provide the body with useful substances, but also help to stabilize the intestines. It is also good to include sports nutrition in the diet, it contains a large percentage of protein and complex carbohydrates.
How to get fat guy in a short time? It is necessary to divide the entire diet into 5-6 meals. The gaps between them should be no more than 3 hours.
A thin man does not need to restrain himself in the consumption of high-calorie foods. He can eat chocolate, dairy products of high fat content, various sweets, fruits in large quantities. They contain a lot of calories and sugar. The appearance of a small fat layer will only give the body attractiveness.
How to get fat guy? Be sure to pay attention to your lifestyle. Bad habits - alcoholism, 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 also need a healthy sleep. This is due to the fact that thin people do not have a very good ability to recover. Therefore, 8 hours a day must be given to sleep.
How can I get fat? Performing physical exercises. The duration of training for asthenics should not exceed 1 hour. But during this time, the guy needs to perform exercises with the highest efficiency. That is, the load should be at the limit of physical capabilities. Also, approximately every 3-4 weeks it is necessary to change the training program. The body quickly gets used to new loads and it is necessary to strengthen the impact in the classroom.
In addition, it is necessary to reduce physical activity outside the gym. Since thin people are usually quite active on their own, they spend a lot of calories on fussiness. How to get fat guy? Master the methods of relaxation and apply them daily so that movements throughout the day are calm and even lazy. It is better to give up walking when you can reach your destination by transport. This is due to the fact that during cardio loads a large amount of energy is spent, but this does not lead to an increase in muscle mass. This applies to running, brisk walking, jumping.
It must be remembered that increasing the amount of food consumed, training and getting rid of bad habits is a kind of stress for the body, therefore it is better to introduce new rules into your life gradually, for example, within 2-3 weeks.