How to disappoint if you drysch

Why some people can not gain weight

If you think that a thin person is such only because it eats little, you are wrong. Quite possibly, he eats as much as you do, and even more than you do. The reason is the metabolism. Ectomorph the body can be compared with a stove, what would she not thrown, everything will burn. And this smart oven, and when you attempt to reload it, it includes additional mechanisms to prevent weight gain.

At the end of the sixties in a US prison inmates suggested to participate in the experiment. Volunteers, many of whom were not people overweightWe started very abundant feed until their weight has not increased to 25%. Some of the participants could not gain weight, whatever their food. Diet one volunteer was adjusted to 10,000 calories a day, and at the same time he could not recover more than 18%. After returning to a normal diet absolutely all prisoners quickly returned to the original weight.

Ectomorphy it is so programmed. When the body weight increases at ectomorph reduced appetite. With the increasing mass of "stove" starts to work more intensively.

If so, and strive to set the masses, it is necessary to gain a lot of quality. Benefit from a little fat, but the damage is more than real. So, you can recover only at the expense of muscle, and here it is important to immediately understand the difference between an abstract "physical activity" and the specific methods of recruitment of muscle mass.

What sports will ectomorph

If you think that your friend a lean, because it is not at all involved in any sport, you are wrong. If he starts to seriously run, it may become even drier. We need a specific sport - power.

As soon begin ectomorph tjagat iron, He will manifest relief quickly. This is only a reaction to physical activity appeared, that is, the muscle tone gained. To continue to increase muscle mass is not enough to continue working with the same weights. It is necessary to constantly increase the amount of work that is, or gradually, but steadily, from workout to workout, increase the weight or increase within reasonable limits the number of repetitions. In general, all this boils down to a single principle:

On each next workout you should do a bit more than the previous.

Plus one kilogram, plus one repetition, but it is necessary. Forget isolated exercises. Forget about 20-30 reps per set. Not more than 10 times, with the closest to your current weight limit. Naturally, with a very thorough warm-up, and with a partner. In your training will only base and nothing but the base:

• press rod from the chest;
• lifting and dips (in perspective with additional weights);
• squats;
• Deadlift (with caution!);
• the so-called soldier's bench (ask the trainer, it will show you);
• jolt and jerk - a very good exercise, but it is very difficult and traumatic (proceed to him when the coach decides that you have a sufficient form).

In general, the initiative in the early stages is dangerous, that is, without the supervision of an experienced person or a coach you do not have to deal with. It can be trite to die on the bench when you press down the bar, and there is no one to remove it. Also setting the proper technique to protect you from injury and help to better progress.

Will do the rest of your body at the expense of proper nutrition. We are back to food, because it is in this case the most important thing.

What and how to eat

Here is an example to the place of the gym, when one guy stood on the scales before the occupation, and then weighed again in the middle of a workout, and again returned to the scales after the termination of employment. Do you think he was trying to estimate the amount of moisture lost by the activity on the scale is not accurate? No, he expected to see weight gain. Sounds funny. Where will the growth? Perhaps he learned to get the protein out of the air? Often illiteracy in body chemistry it negates all the efforts, and the man puts his hands, not seeing progress.

In fact, everything is very simple, you just follow two simple principles:

• spend fewer calories than you consume;
• comply with the rules of protein intake per day based on body weight.

Positive calorie balance - the only condition for growth. You can buy the most expensive, high-quality organic-rabbit meat, which is fed the same organic-carrot, but if the total of your daily diet of less calories than it burns your "oven" that All in vain. One should eat often and much.

Do you think that will not be able to eat more? Your problem would be full-bodied people. :) Once you start going to the gym, Your appetite will grow strongly. Very much. Just start, and see for yourself. However, at the same time it accelerates and metabolism, but we will win calorie.

There are a lot easier if there frequently. For many people, a very small meals per day. Only three, and sometimes two. Ectomorph for success need to eat 5-6 times a day, to the regime. One massive meal will not solve anything. The intake of calories must be distributed as uniformly as possible throughout the day, with an emphasis on metabolic window (when within an hour of lessons to digest everything better and faster) after training.

The body will always strive for balance, and in the case of an ectomorph is thinness. You will remain either make gym and correct diet their habits, or spit on it all right now, close this page, and then continue to complain about the unfairness of life.

If you're still reading, then you have the will and the willingness to change your diet. It makes it easier than it seems. There are a number of products, delicious food, which in this case also very high in calories.

You can start even with products, but with the fact that we add to foods. For example, olive oil very nutritious. Bananas - a great and tasty choice. Dried fruits. Bitter chocolate. The last two options are good value for the volume and caloric content. Take up little space, it is easier to eat, and a lot of energy is obtained. Of the more classic products is to provide meat, fish, poultry, eggs, cheese, rice, potatoes and bread. Such products are actually enough. On the Internet you can find the calorie table without difficulty, get out those foods that you like and are available, and then begin to fantasize with the menu.

Do not forget the normal protein intake.

For a person who is moderately engaged in power sports and wants to gain muscle mass, rate is 1.8 grams of protein per kilogram of body weight.

On the basis of these simple rules will adjust your daily diet. To better understand how it is necessary to increase the daily caloric content, you can count the number of calories consumed, at which your weight does not change. Then you increase the result obtained by 15%, go to trenazhorku, eat, taking into account the amendments and evaluate the results. I began to actively deposited fat in the sides? Reduce the calorie content. Nothing happens? Increase.

Discipline in conjunction with progressive weights in training will result. Forcibly grafted itself rules will not aggravating habits of life, so that you can easily get so listed in our time, dry, muscular body, for which full-bodied person has truly suffer.