Training program for muscle building: main elements

Nutrition for gaining muscle mass: top products for weight gain

Two thirds of the population are overweight or obese. However, there are people with the opposite problem - excessive livestock. Being underweight can have the same negative impact on health as obesity. What foods to eat to gain weight, what strategy to choose to quickly increase muscle mass - this will be discussed below.

Reasons for weight loss

Before increasing the weight, you should find out the cause of the cattle.

The most frequent "culprits" of lack of muscle mass:

• eating disorder (anorexia nervosa, serious mental disorder);
• problems with the thyroid gland. Hyperthyroidism can cause an acceleration of metabolism and, as a result, weight loss;
• celiac disease is the most severe form of gluten intolerance;
• diabetes – uncontrolled diabetes (mainly type 1) can cause significant weight loss;
• oncological diseases - malignant tumors often "eat" a large number of calories;
• infectious diseases - for example, tuberculosis, HIV/AIDS.

How to gain body weight for a man

Weight is considered underweight if the body mass index is less than 18.5. About 1% of men have a BMI lower than this figure. It is worth knowing that the scale takes into account only weight and height, not muscle mass.

Thinness is in fashion now, but being underweight can lead to health problems:

1. According to recent studies, weight loss is associated with an increased risk of early death in men (140%) and women (100%). For comparison: with obesity there is a 50% risk of early death. Therefore, the question of how to quickly gain weight for an ectomorph boy (a person with a low level of physical strength and volume) is more relevant from the point of view of medicine than the question of how to lose extra pounds of an endomorph.
2. Underweight leads to decreased immunity and anemia.
3. Excessively thin people are more often diagnosed with osteoporosis and fractures. They may experience brittle nails and excessive hair loss.
4. Problems with fertility are more often noted in patients with a low BMI.
5. People who are underweight are much more likely to develop sarcopenia (age-related loss of muscle mass).
6. People with a low BMI have a greater risk of developing dementia.

How to gain body weight for a man? First of all, you should consult an endocrinologist to find out the cause of weight loss. If no pathologies are detected, consult a nutritionist who will give recommendations on an effective way to gain weight quickly without harming health.

Nutrition for gaining muscle mass - main theses:

• eat healthy products;
• consume more calories than is normally necessary;
• for slow weight gain, you need 300-500 "excess" calories per day, for fast - about 700-1000.

Training program for gaining muscle mass

The main conditions for gaining muscle mass are a high-calorie diet and special exercises. So that training does not lead to the opposite result and does not burn additional calories, it is advisable to consult with a trainer.

The training program for gaining muscle mass includes classes in the gym 2-4 times a week. At the same time, you should remember about the gradual increase in loads. Exercises for gaining muscle mass for beginners should be selected by a qualified trainer. Before starting training, it is necessary to consult a doctor and, if necessary, undergo an examination.

The correct set of muscle mass for thin girls consists not only in a high-calorie diet, but also in the performance of special exercises. Push-ups, squats with dumbbells, sumo deadlifts with kettlebells are the main elements of a complex of exercises for gaining muscle mass.

How to eat to gain weight

One of the most important nutrients for increasing muscle mass is protein. Studies show that a high-protein diet helps build muscle. However, it should be borne in mind that the predominance of meat, fish, and legumes in the diet is a double-edged sword: foods with a high protein content quickly suppress the feeling of hunger, so it can prevent you from getting enough calories.

The diet for weight gain should consist of meat, fish, eggs, dairy products, legumes, nuts, cereals, potatoes, rice, pasta, avocado. To stimulate appetite, dishes should be seasoned with spices and hot sauces.

In the menu of the diet for gaining muscle mass, it is desirable to include a sufficient amount of liquid, as well as fresh fruits and dried fruits.

Specially planned nutrition and work in the gym are the main components of gaining muscle mass. In addition, you can take special nutritional supplements. Creatine helps to increase muscle strength, fish oil provides the necessary balance of omega-3/omega-6 fatty acids, vitamin D stimulates the synthesis of steroid hormones, whey protein helps to reduce the frequency of meals, probiotics improve nutrient absorption. But it should be remembered that all nutritional supplements are effective only together with training and caloric nutrition. Read more on our website https://dobrobut.com.

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