Folk remedies for weight gain. How can a man recover quickly at home without harm to his health?

Despite the fact that most of the world's population struggles with excess weight, and obesity has taken a leading position in the list of diseases of the twentieth century, nowadays you can often find people in gyms pursuing opposite goals. Gaining weight for a skinny guy is by no means an easy task. The body type of such people is called ectomorphic. Since it is more difficult for an ectomorph to gain weight, special training methods have been studied and developed. There are many recommendations specifically for this type of constitution that must be followed at all times.

Ectomorph nutrition for muscle gain

Nutrition rules for an ectomorph trying to gain weight

• Reduce hunger to a minimum. Any foods high in carbohydrates and proteins are suitable for this.
• The number of meals should be increased as much as possible, and sports supplements should be taken between them. It is recommended to eat at least 6 times a day.
• Before training, it is important to “load up” with high-calorie foods rich in carbohydrates, and then take a meal or a portion of a protein-carbohydrate cocktail.
• To maintain energy, as well as to avoid the destruction of muscle fibers, you should take an amino acid complex, both full cycle and BCAAs (branched chain amino acids).

What should an ectomorph's diet contain to gain weight?

• In the morning, immediately after sleep, when the body is deprived of nutrients, you should take an amino acid complex, after which, after doing the usual morning procedures, have a hearty breakfast;
• An athlete's diet, be it breakfast or dinner, should contain complex (slow) carbohydrates . They are best obtained from cereals: rice (unpolished), buckwheat, wheat, corn and oatmeal. Also important sources high in fiber are vegetables: cabbage (all types), carrots, zucchini, cucumbers, tomatoes. And also, an ectomorph cannot do without simple carbohydrates with a high sugar content - honey, baked goods, dried fruits and fruits as a snack for a quick jump in blood glucose. Do not forget that any food received is completely absorbed by the ectomorph’s body, and to prevent catabolism (destruction) a quick load of easily digestible food is necessary. Each meal includes carbohydrates at the rate of 3-4 g per 1 kg of body weight per day.

Calculation: body weight (60 kg) x 4 g = 240 g net carbs. Divide the total amount of carbohydrates by the amount of food: 240/6 = 40 g of carbohydrates per meal.

• Proteins are crushed in an amount of 2-3 g per kilogram of the athlete’s weight. Proteins are found in large quantities in: meat, poultry, fish, eggs, dairy products or protein shakes. Two to three hours after breakfast, you can make a snack of proteins and fast carbohydrates, for example, cottage cheese and nuts with honey;
• Essential sources of nutrients for the growth of new muscles are also fatty acids - Omega-3, 6, 9. Fats are consumed at the rate of 1-2 g per 1 kg of weight. Sources of fats should be: unrefined oils, nuts, fish;
• It is important not only to prepare food before training, but also after. Consume a meal of protein and carbohydrates within 40 minutes of your workout. Drink plenty of water at all times.

Read about the rules of water consumption during training in this article →

Ways to get pumped up

First you need to make a firm decision to pump up. Remember, shabby is not a death sentence . This is a stage of development. After a year of training, you will no longer be one. Of course, it will be more difficult for a skinny guy to gain weight. However, do not rush to get upset. You can gain weight and achieve your goal. The main thing for this is to follow some rules:

1. Perform only basic exercises.
2. Do 6–8 repetitions in each approach.
3. Eat properly. If you are thin, you need to eat a lot.

Basic exercises include:

1. Barbell deadlift.
2. Bench press.
3. Squats.

For a beginner, three will be enough

workouts per week. That is, for each workout you should have one basic exercise.

Before you start working on gaining weight, you need to experimentally determine your working weight. This is a weight at which you can do 6 to 8 repetitions. The first week of training will take you to determine your working weights.

After that, start working. Perform 2-3 warm-up approaches and four working approaches for each exercise. In warm-up sets, you work with light weights and do high reps (around 20). In working approaches you need to do 6-8 repetitions.

The main condition for muscle growth is increasing working weights. If you can do 10 or more repetitions, that's a sign that it's time to increase the weight.

In the first 3 months of training, only these exercises will be enough. Your workouts will be quite short - up to 40-50 minutes. This is fine. Beginners should never overload themselves.

After 3 months, when you gain some experience in training, you can also include the following exercises in your training program:

1. Wide grip pull-ups on the bar.
2. Dips.
3. Standing barbell press up.

Each of these exercises must be added to the appropriate muscle group. That is, when deadlifting, we work with the pulling muscles. Therefore, after this exercise you should do pull-ups.

After the bench press, you can do overhead presses and dips. And after squats with a barbell, you can do an auxiliary exercise for the leg muscles. The principle here is the same: four working sets of 6–8 repetitions.

If you do more than 8 pull-ups and dips, use extra weight. In gyms there are special devices that help you hang a weight plate from the barbell to your belt.

Recommendations for training for weight at home

An important feature of the ectomorph is the high metabolic rate, which means not only the absorption of food, but also the rate of energy loss from food during exercise. Thus, the duration of a skinny guy’s workout should not exceed one hour. Both in the gym and at home, the training program should consist more of basic exercises with heavy weights. Do not overload with a large number of isolation exercises for one muscle group (4 or more). Design your program in such a way as to work several major muscle groups in exercises at once. For an ectomorph, it is recommended to perform 8-10 repetitions, 3-4 sets.
Rest between sets no more than 2 minutes.

Training program for ectomorph at home

To gain weight, it is advisable to have a barbell, dumbbells and a bench press. If you don't have a barbell, the exercises can be performed with dumbbells. Do not exceed the number of repetitions and duration of training. The program is designed for three days a week.

Day 1

1. Squats.
2. Farmer's walk.
3. Romanian cravings.
4. Shin, standing on one leg.
5. Seated dumbbell press.
6. Barbell row to the chin.

Day 2

1. Pull-ups.
2. Row of barbells (dumbbells) to the belt.
3. Hyperextension.
4. Barbell curls for biceps.
5. Hammer grip dumbbell curls.

Day 3

1. Bench press.
2. Dumbbell fly.
3. Pullover.
4. French press.
5. One-arm dumbbell extension while sitting.

We eliminate everything that prevents us from achieving the desired numbers on the scales

Before starting a weight gain program, a man should know everything about his health.

A number of diseases that occur secretly and without symptoms can prevent you from getting better. We strongly recommend that you be examined and rule out:

• problems with the thyroid gland;
• chronic gastrointestinal diseases;
• heart disease, central nervous system;
• liver diseases, hepatitis;
• diabetes.

There are actually a lot of pathologies, and the body can react to them with rapid weight loss. Make sure you are healthy and then begin the process of gaining weight. To be one hundred percent sure of your health, get tested. A general blood test, biochemistry and urine analysis will tell you everything and even more about your body.

If all parameters according to the analyzes correspond to the norm, then consider that the issue of weight gain for a man becomes relevant.

Recommendations for gaining weight on rest days

As for training, you need to take precautions so as not to lose muscle mass during the training. Damage to the fibers necessary for mass growth is repaired during sleep. In the presence of proper nutrition, calculation of BJU and an excess of calories (energy), the athlete needs at least eight hours of sleep. This is a daily condition. As for days of rest from exercise, food remains unchanged in quantity and quality; you cannot reduce the amount of food on such days. The same goes for taking amino acids after sleep and taking additional protein from sports nutrition products.

Why can't I get better?

Often, guys who are absolutely healthy from a physiological point of view are obsessed with the desire to increase weight and build beautiful muscles, and this is not a far-fetched problem - it is very difficult for people with an asthenic physique to gain weight, since thinness is a genetically inherent feature in them. It is determined by accelerated metabolism, and in this case, increased meals help little. Such forcing of events can only result in overeating and poor health.

In this case, metabolic abnormalities cannot be considered as a pathology, and we have to take this fact as a given. But even if it is not a matter of diseases that cause low weight, dissatisfaction with their appearance among asthenics sometimes develops into a real complex, and, of course, it is worth helping these people with competent advice.

However, underweight is not always hereditary; sometimes it is a consequence of other external and internal factors:

1. A common reason why a man loses weight with a normal diet is constant stress associated with the rhythm of modern living conditions. Against the background of psycho-emotional overload, problems such as increased irritability, fatigue, sleep disturbances, and depressed mood begin. All these points are inevitably associated with weight loss, since the body draws a lack of energy and strength from reserves of muscle tissue and fat.
2. Hormonal imbalances are another factor that directly affects body weight. Usually there is a connection with disturbances in the functioning of the thyroid gland, in particular, with its increased production of hormonal secretion. Symptoms of the pathological condition are tremors, increased sweating, rapid heart rate, insomnia, decreased sexual function.
3. Diabetes mellitus can be a prerequisite for thinness, but the disease is so insidious that at the beginning it is almost impossible to identify it, while a man can eat well and even feel an increased appetite. The only symptom at the early stage of the disease is short-term fainting.

There are other reasons leading to weight loss:

• pancreatic dysfunction;
• diseases of the digestive organs;
• adrenal diseases
• helminthic infestations;
• curvature of the spinal column and its individual parts.

If helminths are present, the root cause of weight loss can be identified using the following signs:

• food digestion disorders - bloating, flatulence, diarrhea or constipation;
• in some cases – a slight increase in temperature;
• loss of appetite;
• loss of strength, constant weakness;
• itching sensations in the anal area.

In addition, infection with parasites can, along with weight loss, provoke alopecia - baldness.

The most serious prerequisites for losing weight are infectious diseases, tuberculosis, tumors, and drug use, including medications. However, the reason may be prosaic - an unbalanced diet, causing a deficiency of nutrients necessary for the body. If a skinny guy can’t gain weight because of this, then he’ll have to learn how to do it correctly. In all other cases, you must first be cured.

Sportspit

• As mentioned above, an ectomorph’s morning begins with taking amino acids or a protein shake;
• Before training, take full cycle amino acids, and after - BCAA;
• After training, you can use a protein shake or gainer instead of eating;
• 30-40 minutes before training, ectomorphs are recommended to take creatine, a natural substance to increase strength and training performance.

4Other features

With this body type, all kinds of stress should be avoided. When you are nervous, cortisol is actively produced. It destroys fibers, including muscle fibers. For the same reason, you will have to forget about sleepless nights at parties or at work.

Another tip is to monitor your progress. Keep a workout diary and write about your workouts or take photos of yourself from time to time. The muscles will grow very slowly and it may seem that there is absolutely no result, although in fact this is not the case.

conclusions

Unfortunately, this body type, the ectomorph, has the most difficulty gaining muscle mass, so strictly following all the recommendations will bring you closer to success faster. Don't expect quick results. Most professional and amateur bodybuilders, whose athletic form with an ectomorph constitution shows crazy results in gaining mass, claim that they have not resorted to the use of hormonal steroids. Know that it is impossible to gain huge muscles without using synthetic testosterone. But if you choose a healthy, but longer path - good nutrition, taking sports nutrition and heavy exercise will definitely lead to your goal.

Is it really necessary to gain weight?

First, each of you should decide for yourself: is it really necessary to gain weight? In their quest for perfection, beginning athletes tend to forget about possible injuries or serious health problems due to incorrect exercise technique. Changes in the usual diet can cause the development of diseases of the gastrointestinal tract. Men over 40 and older should pay special attention to this.

But if you are determined and ready to devote a lot of time to studying bodybuilding material, practicing exercises and subsequently serious training, you should carefully read the article and remember the information offered here.

In some cases, men really do not need to change their own weight, since it is normal for their height and age.

How to determine the optimal weight?

There are many formulas to determine the optimal weight, taking into account height, age and gender. For example, Adolphe Quetelet proposed a formula that can be used to calculate body mass index:

Weight: (height*height)

The units of measurement are strictly defined: for weight - kilograms, for height - meters.

But what is body mass index and how can you use it to determine a person’s optimal weight? To connect these two indicators, Adolphe Quetelet developed a table with an exact indication of the characteristics of your particular weight.

But you shouldn’t take methods for calculating your ideal weight as something indisputable. The formulas give an approximate estimate, determined without taking into account the ratio of muscle and fat tissue in the human body. For greater objectivity, you should take measurements in the chest, hips and waist or draw conclusions based on the appearance of the figure.