How to gain muscle mass: the rules of the male diet

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Tra­di­tion­al­ly, it is believed that the biggest dis­ad­van­tage of a fig­ure is excess weight. Exces­sive thin­ness — although not as com­mon a prob­lem as over­weight, but its solu­tion requires no less effort. Most­ly men suf­fer from a lack of kilo­grams, since a thin body does not look coura­geous. It is a mis­take to believe that in order to gain weight, you only need to include high-calo­rie foods in unlim­it­ed quan­ti­ties in your diet. In this way, you can only accu­mu­late fat and as a result get a nar­row chest, thin limbs, as well as a huge sag­ging bel­ly and a num­ber of health prob­lems. There­fore, men should approach mass gain respon­si­bly and com­pe­tent­ly.

Individual calculation of the number of calories for weight gain

Individual calculation of the number of calories for weight gain

A sound strat­e­gy for safe­ly gain­ing weight through prop­er nutri­tion should begin with a vis­it to the doc­tor. This is nec­es­sary to make sure that exces­sive thin­ness is not asso­ci­at­ed with chron­ic dis­eases and hor­mon­al changes. If the doc­tor has not iden­ti­fied any abnor­mal­i­ties, then you can take action using an inte­grat­ed approach, which includes the fol­low­ing points:

indi­vid­ual cal­cu­la­tion of the required num­ber of calo­ries and cor­rec­tion of the diet in accor­dance with the data received;

    drawing up a fitness program that will help build muscle mass.

To find out the num­ber of calo­ries you need to safe­ly and sus­tain­ably increase your body weight, you first need to cal­cu­late how much ener­gy your body expends to main­tain nor­mal rest­ing activ­i­ty, or basal meta­bol­ic rate. This can be done as fol­lows, using the stan­dard for­mu­la: to the num­ber of kilo­grams of body weight, mul­ti­plied by 10, you need to add the prod­uct of height in cen­time­ters and a fac­tor of 6.25. From this sum, sub­tract the num­ber of years mul­ti­plied by 5, and add 5 to the result­ing val­ue, i.e. (weight in kg * 10 + height in cm * 6.25 — age * 5 + 5) u003d basal meta­bol­ic rate of the body at rest.

Know­ing the num­ber of calo­ries that pro­vide basic metab­o­lism, you can begin to cal­cu­late the dai­ly calo­rie intake that con­tributes to weight gain, tak­ing into account dai­ly phys­i­cal activ­i­ty. Depend­ing on the lifestyle a man leads and whether intense prop­er phys­i­cal activ­i­ty is includ­ed in dai­ly activ­i­ty, the basic calo­rie intake must be mul­ti­plied by the stan­dard coef­fi­cient:

    with a sedentary and sedentary lifestyle without any fitness training and active physical activity, the coefficient by which you need to multiply the basic calorie intake is 1.2;
    if the lifestyle is more active and includes, for example, daily walking up to 5 km or fitness up to 3 times a week, then you need to multiply by 1.375;
    the coefficient of average physical activity with the correct physical load — 1.55;
    if training in the fitness room is carried out at intervals of 6–7 times a week, then the basic metabolism must be multiplied by 1.725;
    with a lifestyle that includes both daily loads in the gym and high physical activity at work, the coefficient should be maximum — 1.9.

The num­ber obtained as a result of the cal­cu­la­tions is the indi­vid­ual dai­ly norm of the num­ber of calo­ries that must be sup­plied with food to meet the inter­nal needs of the body, tak­ing into account phys­i­cal activ­i­ty. Experts have found that it takes 3,500 calo­ries to gain one kilo­gram of weight, so it is impor­tant to cre­ate a calo­rie sur­plus in your diet equal to this indi­ca­tor. For exam­ple, by adding 500 calo­ries dai­ly to your dai­ly intake, you can gain a kilo­gram of weight in a week.

Proper physical activity for gaining muscle mass

Prop­er phys­i­cal activ­i­ty plays a huge role in weight gain. It is impor­tant that it does not con­sume calo­ries in excess of the required norm and con­tributes to the for­ma­tion of new mus­cle tis­sue cells. For these rea­sons, when doing fit­ness, you need to take into account the fol­low­ing nuances:

    cardio should be reduced to a minimum.

They are very ener­gy-con­sum­ing, and when solv­ing the prob­lem of thin­ness, the main thing is, on the con­trary, with the help of nutri­tion, cre­ate a calo­rie sur­plus in the body. In addi­tion, if the dura­tion of a fit­ness work­out with a car­dio load exceeds 60 min­utes, then the body, along with fat cells, begins to break down mus­cle cells. A safe, sta­ble and har­mo­nious weight gain implies, first of all, build­ing mus­cle mass;

    in order to build muscle mass, and, consequently, increase body weight, the basis of proper physical activity should be strength exercises with weights.

The empha­sis should be on work­ing with a lot of free weights and strength machines, but with a small num­ber of rep­e­ti­tions of each train­ing move­ment. Ade­quate work­ing weight must be select­ed indi­vid­u­al­ly empir­i­cal­ly: if after per­form­ing 6 rep­e­ti­tions the forces remain for anoth­er 1–2 rep­e­ti­tions, then the weight must be increased.

man, model, muscles
model, pose, art
model, pose, art
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ai generated, woman, bodybuilding

Tips for men to gain weight through proper nutrition

Tips for men to gain weight through proper nutrition

In order for the weight gain process to be as effec­tive and pro­duc­tive as pos­si­ble, men should con­sid­er sev­er­al prac­ti­cal rec­om­men­da­tions:

    food that creates a surplus of the daily allowance should be healthy and balanced. The daily calorie intake should be increased by slow carbohydrates and proteins, and not by high-calorie fatty foods. With this approach, weight gain is due to muscle building, and not as a result of the accumulation of body fat. Carbohydrates provide the body with calories and energy, and proteins form new muscle tissue cells, as a result of which a set of muscle mass occurs;
    for more effective muscle building, you can use protein shakes from the range of sports nutrition. The balanced formula of these cocktails, consisting of proteins, carbohydrates and amino acids, contributes to a rapid increase in muscle mass and volume, and therefore to weight gain;
    it is necessary to control the process of weight gain by weighing on an empty stomach at the same time after a certain period of time, for example, once every 3 days or once a week.

By Yraa

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