Features of the diet and strength exercises for muscle growth

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Exces­sive painful thin­ness is the same lack of a fig­ure as excess weight. It occurs, of course, less fre­quent­ly than over­weight, but to elim­i­nate it, you need to make no less, if not sev­er­al times more effort. This is due to phys­i­o­log­i­cal char­ac­ter­is­tics, in which meta­bol­ic process­es pro­ceed so quick­ly that there are no extra calo­ries and nutri­ents that the body could accu­mu­late in the form of fat or mus­cle tis­sues. To solve the prob­lem of exces­sive thin­ness, you can use an inte­grat­ed approach that includes spe­cial nutri­tion and exer­cise.

Features of nutrition for weight gain

Features of nutrition for weight gain

Before embark­ing on the process of gain­ing weight, you need to make sure that the cause of thin­ness is not any seri­ous dis­ease. To do this, you must under­go a med­ical exam­i­na­tion and obtain the opin­ion of a spe­cial­ist doc­tor. If no health prob­lems are found, then you can begin to cor­rect your usu­al diet. At the same time, eat­ing a large amount of junk high-calo­rie foods in order to gain weight is an absolute­ly wrong tac­tic that can harm health.

A pos­i­tive result of weight gain depends on how bal­anced the diet is. In addi­tion, the diet of a per­son who wants to get rid of exces­sive thin­ness should obey the fol­low­ing prin­ci­ples:

    the calorie content of the daily diet should be increased by at least 1.5 times. This means that if the individual daily allowance, calculated taking into account anthropometric data and lifestyle characteristics, is 2000 calories, then at least 3000 calories per day must be consumed to gain weight;
    it is necessary to increase the caloric content of the diet not at the expense of harmful foods high in fast carbohydrates and fats, but by adding proteins and slow carbohydrates to the menu. Protein foods will help build muscle as a result of strength training, and the complex carbohydrates found in the food will provide the body with more energy. However, with excessive thinness, it is not forbidden to periodically consume sweet and starchy foods;
    meals should be frequent — 5–6 times a day. At the same time, the most satisfying meals should be in the morning and afternoon hours. It is recommended to have dinner with light foods, during the digestion of which the digestive tract organs do not experience any particular difficulties;
    during the day it is necessary to have a snack periodically in order to prevent the occurrence of an acute feeling of hunger;
    as many vegetables as possible should be included in the diet, as they increase appetite. But the number of hot spices on the menu should be reduced, as they have a fat-burning effect;
    in addition to vegetables, the menu should contain high-fat dairy products, cereals seasoned with butter or milk, whole grain bread and durum wheat pasta, sweet high-calorie fruits (bananas, grapes), nuts, chocolate, dried fruits, fatty fish and all types of meat, except pork;
    it is not recommended to include processed foods, fast food, sweet soda and alcohol in the diet in order to gain weight as soon as possible, since the use of these products adversely affects health.

The nuances of organizing fitness classes

It is pos­si­ble to talk about safe and effec­tive weight gain only when the vol­ume of mus­cle tis­sue, not fat tis­sue, increas­es. To stim­u­late mus­cle growth, it is nec­es­sary to reg­u­lar­ly con­duct fit­ness class­es, and when orga­niz­ing them, take into account the fol­low­ing impor­tant nuances:

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    you need to train no more than 3 times a week. A tighter workout schedule will speed up metabolic processes and allow the body to burn a large number of calories that are needed to gain body weight;
    fitness classes should be of a power nature. It is anaerobic loads, in contrast to aerobic ones, which stimulate the process of lipolysis (the breakdown of fat cells), which lead to an intensive increase in the volume and mass of muscle tissues. This happens because heavy physical exercises performed with a lot of weight break the structure of special muscle fibers — myofibrils. As a result of such microtraumas, namely, in the process of their healing, new cells are formed, and the fibers themselves become denser. Externally, these processes are manifested in a visible increase in muscle mass;
    the number of repetitions of physical exercises during one approach should be minimal, since the multi-repetition mode promotes fat burning;
    the training should include, mainly, basic multi-joint exercises that involve several muscle groups in the work. Thus, in one session, you can put a load on most of the main muscles and, accordingly, accelerate the growth of the muscles of the whole body;
    before doing fitness, you need to eat a small portion of complex carbohydrates, and after it — a large amount of protein food or drink a protein shake. In the first case, the body receives energy, and in the second — building material for the formation of muscle cells;
    training should begin with a warm-up, trying to use the minimum amount of cardio in it. It is necessary to focus on joint gymnastics and the implementation of warm-up approaches (without weight) of all physical exercises of the fitness program.

A set of physical exercises

A set of physical exercises

A work­out designed to build mus­cle mass and there­fore increase body weight should include the fol­low­ing weight-bear­ing exer­cis­es:

    Squats. Beginners can do this exercise with dumbbells or in a Smith machine.
    Various lunges with weights.
    Weight presses lying on a horizontal bench or a sports bench with an inclined back.
    Presses performed sitting or standing.
    Deadlift and other pulling exercises.
    Various variations of twists to work out the muscles of the press.
    Pull-ups performed using different grips.
    Push-ups, the technique of which corresponds to the degree of muscle development.
    Hyperextension.

By Yraa

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