Being thin means being a notorious skinny guy. This problem causes various inconveniences - the clothes do not sit properly, the complexes do not give rest, the appearance does not correspond to the desires. It is difficult for a thin guy to gain body weight, however, as well as save it.
Skinny guy - ectomorph
Ectomorph is one of the three body types of a person. It is characterized by a thin structure, long and narrow limbs, a small amount of fat and a high metabolic rate. Metabolism is a metabolism that prevents a thin guy from gaining excess weight and muscle mass. It is due to the fact that any food taken is immediately digested and broken down by the body, preventing it from leaving nutrients in reserve.
Probably everyone has a friend who eats 2 times a day, but at the same time not only keeps his shape, but also manages to recover. This is due to the fact that its metabolism allows you to evenly saturated throughout the day due to two meals. While a skinny guy can eat as much and even more, while not gaining a single gram.
Nutrition principles
In short, the main value of food is the presence of vitamins, proteins, fats and carbohydrates. Their complex creates the main environment for maintaining the health of the body. Each nutrient has its own significant role in ensuring the vitality of the body:
- Protein is the main building block of muscle. Its deficiency reduces the set of muscle mass to nothing.
- Carbohydrate plays a direct role in supplying the body with calories and strength. Their absence causes the body to receive energy from stored fat.
- Fat is an element that accumulates in the body for further use in fasting conditions.
Unfortunately, there is no magic pill for gaining body weight for a skinny guy, but understanding the problem itself will lead to its solution. Calories are the most valuable unit for a thin person, and therefore you need to pay special attention not only to their receipt, but also to consumption.
How to gain body weight for a thin guy
As already mentioned, a fast metabolism does not leave energy in reserve, but consumes it in a short time. That is why it is worth eating 6-7 times a day in order to constantly supply the body with calories. In this case, the body will be able to save energy for later use. The main emphasis should be on carbohydrate and protein foods. All plant and slightly processed foods are rich in complex carbohydrates - unpolished rice, cereals, vegetables, jacket potatoes, bran bread, fruits and vegetables. In addition, this category includes sweet and flour dishes. But these are simple carbohydrates, which in obese people cause obesity, and due to their metabolism do not affect the weight of ectomorphs at all. Protein can be obtained from meat, dairy products.
How to gain muscle mass for a thin guy
The basic principle of mass gain for people with a thin physique is more heaviness and less repetition. It is more profitable for the body to lift 80 kilograms 5 times than 40 kilograms 10 times. This is due to the fact that the body receives the same load, but at the same time uses less resources. Such strength training is beneficial for basic exercises - deadlift, bench press, and other work with the bar. The main advantage of basic exercises is their coverage. It is logical, because the basic exercise in one approach will affect more muscles than if each swing separately.
Conclusion
Being skinny for a guy is not a problem. It is people who are prone to thinness who, after gaining muscle mass, look much more aesthetic than athletes with a different physique. Gaining weight is much easier if you pay special attention to the production and consumption of energy. You need to experiment with your body and understand that if the work does not give a result, it is worth changing it, and the effect will not take long.