How to quickly gain weight a guy 17 years old? The norm of weight and height of the teenager

Very often in adolescence, there is a problem of weight deficit. At this age, excessive leanness can contribute to the development of complexes. Over time, during puberty, the guys want to have a strong and embossed torso. But without a sufficient amount of muscle mass to achieve this is impossible. How quickly to gain weight to a guy of 17 years and at the same time to create a strong and tightened torso? But first you need to understand the problem of underweight and understand the reasons for its appearance.

Causes of weight deficiency in adolescents

The main thing to remember is that the reasons for underweight in each case are individual.

The main reasons are as follows.

1. Rapid growth. At the age of 13-14 years, boys begin to intensively increase in growth. Muscle mass does not have time to develop so quickly.
2. Decreased appetite. The problem of poor appetite or its absence can be associated with somatic and parasitic diseases, mental disorders, malnutrition.
3. Stress and disease. The emotional state of adolescents is very unstable, so appetite can be significantly reduced or absent altogether. It is also possible due to disturbances in the robots of various processes in the body, especially metabolism and hormonal states.
4. Physical activity. Excessive physical activity and an unbalanced diet prevent you from gaining weight.

Particular attention should be paid to the parents of the boy during adolescence and, if necessary, to seek help from specialists.

Norm of weight and height

The norm is the average for certain parameters. It allows you to assess the physical development of a person and his health. For each person, depending on age, the norm of weight and height is determined. The table shows the average rate of physical development of a teenage boy at the age of 16 - 17 years and permissible fluctuations in the indicators.

The relationship between weight and height is very important in the formation of a teenage body. Their proportional relationship will help to determine whether the age standard corresponds to the discrepancy.

If the guy's body type is ectomorphic, then it will be much heavier to gain weight. But do not despair, observing a number of rules and tips can easily not only increase muscle mass, but also give it an attractive relief.

How to gain weight and not to grow fat

The ability of the body to build muscle mass is very individual. It depends on the amount of synthesized protein (this is affected by the level of testosterone, increasing it depending on stressful situations), and the genetic predisposition of muscle fibers to growth.

Before quickly gaining weight, a guy of 17 years is very important to understand the rules of dry weight set, so as not to become the owner of a large amount of subcutaneous fat.

Increase in caloric content of products . When weight gain is necessary to give the body a large number of calories, increasing the energy value of the diet.

Schedule of eating . Breakfast is compulsory within 15 minutes after waking up. Further food intake should be every 2-3 hours. The main thing when typing weight is not to let the body use its own tissues to enrich the energy.

Cutlery of large sizes . Sly dietary reception. When using a large plate, make sure that it is completely covered with food.

The use of post-training complexes . After classes in the gym, it is necessary to restore the energy spent as soon as possible by consuming high-calorie and protein-containing foods. Help to recover muscles after exercise loads will help the use of high-quality carbohydrates and high-calorie cocktail.

High-calorie diet . When drawing up a diet, it is necessary to focus on high-calorie foods and eliminate the consumption of whole vegetables, oat flakes. Too voluminous foods quickly cause a sense of satiety and return the feeling of hunger as soon as possible.

Monitoring the energy value of a daily diet . The control of the use of calories will allow to observe their admissible limit and to supervise a set of weight due to the muscle mass or fat.

Rational cardiovascular exercise . They should not be very intense and short-lived. Increasing appetite, increasing the efficiency of recovery processes and accelerating metabolism are just what you need to gain weight. And this is all only thanks to correctly conducted cardio-loads.

Exercise only after a full meal . 1 hour before the start of exercise, you must take food with a high content of calories. Then your body will not use more energy than it consumes.

Features of training for a set of muscle mass

Many are wondering how to gain weight to a thin guy, and what you need to do in the gym for this. Everything is very simple. After the formulation of the right balanced diet, the time to start increasing the effectiveness of training.

The basic rules for the effective build-up of muscle mass:

• Persistence and regularity of training;
• Gradual increase in working weight;
• Use of basic exercises in the training process;
• Minimal amount of cardio loads;
• Availability of endurance, patience and quality work;
• Implementation of approaches as many times as possible - to the burning sensation in the muscles;
• Correct execution of exercise techniques;
• Scheme of training: first the entire body for one visit to the hall, and then divide and alternately engage in the upper and lower part.
• Recovery after power loads - at least eight hours for sleep.

If you follow the basic rules of the training process in combination with proper nutrition, the impressive results on increasing the volume of muscles and their relief will not leave you waiting.

Features of nutrition for weight gain

Answering the question "how fast to gain weight to a guy of 17 years", remember that food in this case should be high-calorie, and food - a variety. Calories are a source of energy, fat and muscle mass. The basic rule of nutrition is the enrichment of the body with an amount of energy that is much more consumed.

In the daily diet should be all nutrients:

• Proteins are the source of muscle mass;
• Fats are the source of calories;
• Carbohydrates - the source of energy;
• Amino acids are the product of reduction.

At the heart of the daily diet, complex carbohydrates and protein must be on the first place. Also worth eating vegetables and fruits, enriched with fiber, which helps to normalize digestion.

It is recommended to abandon low-calorie drinks, coffee, tea without sugar and mineral carbonated water. Preference is given to give milk, cream, banana or cranberry juice.

To understand how to gain weight to a thin guy due to nutrition, you should first pay attention to the frequency of food intake. The correct mode is divided into six steps, with an interval of two to three hours.

When weight gain is very important to observe the diet. So you help the body get used to the stability of obtaining food and thereby stabilize metabolic processes in the body.

How to gain weight in a week

Many guys dream to gain weight and create a beautiful relief body in the shortest possible time. That is why, for those who are trying to understand how to gain weight to a thin guy in seven days, we will draw out the basic principles of a successful set of exercises and mass-scale diets.

The axiom of creating a beautiful body with a sufficient amount of muscle mass is regular regular balanced nutrition and constant power loads in the gym.

Breakfast should consist of the largest meal, which is enriched with microelements.

You should learn to eat fast, without being at the table for a long time. Enough 20 minutes to saturate the body with nutrients. A prolonged intake of food contributes to increase only the amount of fat.

Make a diet from the right foods, the assimilation in the body of which will benefit and enrich it with energy, and not be postponed in problem areas. Use foods with a low glycemic index and with a high content of beneficial acids.

For how much you can gain weight, exercising in the gym every day, and what should be done for this, will prompt a highly qualified coach.

Massonbearing diet helps slow down the metabolic process in the body, while it does not allow to postpone excess fats at the expense of competently designed training regimen.

How to gain weight at home

Weight gain is a gradual process and largely determined by your health and age. If we gain weight at home, it is worthwhile to contact a nutritionist to make the right and most suitable diet individually for you.

One of the most common methods of weight gaining at home recommends:

• Nutritious breakfast and dinner;
• A large number of protein products;
• Thorough chewing food;
• To wash down food with water;
• Division of products according to the process of body digestion.
• After a meal - a full rest;
• Volume of water consumed per day - at least 3 liters;
• Daily water and steam procedures;
• The use of products containing vitamins and nutrients;
• Long walks in the open air;
• Conduct strength training duration of 1 hour with a frequency of 3 times a week;
• In the period of recovery and increase in muscle mass is recommended the use of fish;
• Night sleep - not less than 8 hours;
• Increase the intake of sodium, necessary for muscle growth.

As a result of physical activity, calories can be transformed into muscle mass, which in turn can weigh more fat. Therefore, do not forget that the individual weight and height norm (the table with their indications shows an acceptable interval). And it is in such cases that it will help to adjust the weight gain plan for the teenager.

How to gain 5 kilograms of weight

Weight gain depends on the person who needs it. To date, there are many sets of exercises and options for massaging diets. Only a lazy person will not be able to choose the most optimal option for himself and increase his volumes and weight. The question "how to gain 5 kg of weight and what the result depends on" excites many guys.

From the way a person leads, the intensity and correctness of the training process and, of course, the observance of diet rules, the amount of kilograms gained depends. Observing all the rules, adding 5 kilograms without damage to health is quite realistic in one month of regular training and proper nutrition. Muscle mass will increase in volume and add extra weight. Experienced trainers advise gradual weight gain. Having achieved the desired result, you should never stop, but constantly maintain your body in a tone.

The use of auxiliary drugs

Many athletes for rapid muscle mass recruitment recommend using additional sports supplements. Such sports nutrition, as glucukomin, lisitin, creatine promote the increase in muscle volume. But because of adolescence, before starting the use of such drugs, we advise you to consult with a specialist. The products containing useful omega-acids and brewer's yeast are considered to be safe in use. Here we advise you to stop.

Having understood how to quickly gain weight to a guy of 17 years, we recommend that you do not stay at home, but run to the store, gym and start forming a beautiful, tight and massive body.