How to grow fat guy fast

Many people suffer from such a problem as a small weight. Such men and women are called asthenics, ectomorphs or hardgeyners. In order for these people to gain additional pounds, it is enough to change your lifestyle and acquire several useful habits.

From their thinness, mostly young men suffer. A slender girl has a most beautiful physique. But a lean guy is regarded by others as incapable of standing up for himself. So, what should you eat to gain weight?

It is necessary to increase the amount of calories consumed daily. A lean person does not get food only with plant food and dietary products. The diet should include at least 3000 calories per day. The energy content of the consumed products depends on the initial weight. If at the moment the guy weighs 60 kg, then he needs to consume 2700-3000 calories. With a larger body weight, you need to increase the amount of food consumed. For example, a man who weighs 70 kg should eat about 3,200 kcal, and 80 kg - 3,500 kcal. Yes, a lean man can weigh more than 70-80 kg, if he has a growth of over 190 cm.

How to fatten a fellow asthenic? Include in the diet a large number of proteins and carbohydrates. Many amino acids, which are constituents of proteins, are found in beef, wild bird, chicken eggs, cottage cheese and other fermented milk products. Sources of carbohydrates are vegetables, cereal products. They not only provide the body with useful substances, but also help to stabilize the work of the intestine. It is good to include in the diet also sports nutrition, it contains a large percentage of protein and complex carbohydrates.

How to grow fat guy in a short time? It is necessary to divide the entire diet into 5-6 meals. The intervals between them should not be more than 3 hours.

A thin man does not need to restrain himself in the consumption of high-calorie foods. He can eat chocolate, dairy products of high fat content, various sweets, fruit in large quantities. They contain a lot of calories and sugar. The appearance of a small fat layer will only give the body an attraction.

How to grow fat guy? Be sure to pay attention to your lifestyle. Harmful habits - alcoholism, smoking, etc. - this is the main reasons that prevent weight gain. To get rid of them you must stock yourself with willpower.

To gain weight, you also need a healthy sleep. This is due to the fact that lean people do not have a very good ability to recover. Therefore, 8 hours a day must necessarily be given to sleep.

How can I grow fat? Performing physical exercises. The duration of training for an asthenic person should not exceed 1 hour. But during this time the guy needs to perform exercises with the highest efficiency. That is, the load must be at the limit of physical possibilities. Also, approximately every 3-4 weeks, you need to change the training program. The body quickly gets used to new loads and it is required to strengthen the impact in the class.

In addition, it is necessary to reduce physical activity outside the gym. Since lean people are usually quite active themselves, they spend a lot of calories on fussiness. How to grow fat guy? To master the methods of relaxation and apply them daily, so that the movements during the day are calm and even lazy. It is better to give up walking when you can get to the destination on the transport. This is due to the fact that during cardio-loads a large amount of energy is wasted, but this does not lead to a gain in muscle mass. This applies to running, fast walking, jumping.

It must be remembered that increasing the volume of food consumed, training and getting rid of bad habits is a kind of stress for the body, therefore it is better to introduce new rules into your life gradually, for example, within 2-3 weeks.