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Those who want to get better
Practically healthy people suffering from underweight, as a rule, belong to the type of people who are characterized by long bones, long thin muscles, narrow chest and shoulders, and increased neuro-impulse excitability. These people are too emotional and prone to stress. As a rule, they sleep poorly and suffer from lack of appetite, in addition, they have a very high metabolism. These features of the physiology of the “” lean also with many habits that aggravate thinness: To solve these problems, you need to find the strength not only to change habits, but to become a different person – to learn to live according to the laws of bodybuilders: Better to stand than to walk. Better to lie down than to stand. Better to doze than lie down, and better to sleep than doze.
Do like a bodybuilder
Here’s what you need to build up the missing pounds:
- control your emotions and establish proper sleep
- competently and professionally organize sports training
- organize the correct diet.
New diet: The main thing is to eat. Everything else will wait!
The new diet of the lean must be organized clearly and strictly observed. The first breakfast is at 4-5 o’clock in the morning. During the day – 5-6 meals. Ideally, you need to refuel 7-8 times a day (every 2,5-3 hours). Wherever you go, you must have with you “” full of proteins and carbohydrates, in other words, containers of food. For example, in one container – chicken breast with rice, in another – yogurt with banana, in the third – nuts with raisins. All this you should eat regularly and carefully throughout the day, regardless of business, circumstances and problems. The main thing is to eat. Everything else will wait!
Include more vegetables and fruits in your diet, but keep in mind: they in no way replace your mandatory intake of vitamin preparations. Water during the day should be drunk at least 1,5-2 liters. At night – a must-have protein shake.
Physical activity forces the body to work in an unusual mode, and it needs your help – use sports nutritional supplements, protein, amino acids.
Slowly but surely…
It should be remembered that the main role, both in losing weight and in gaining weight, is played not by the amount of food consumed, but by its calorie content. The only difference is that, by losing weight, we gradually reduce the calorie content of food every week by about 200-300 calories, and when we gain additional weight, we increase it.
In the first case, our goal is to activate the metabolism, and in the second, to slow down. The main thing is to do everything gradually, perhaps even increasing the calorie intake not every week, but every month.
The fact is that any sharp change in the diet leads to a response of the body: quickly adapting to new conditions, it enters the so-called stage of “plateau”, when no changes occur with any effort.
The longer the period of increase in muscle mass, the longer the plateau stages will last. Ideally, you should immediately switch to 5-7 meals a day. But if you find it difficult, accustom yourself to this gradually: in the first week – eat three times a day, in the second – add another meal. You may find it more convenient to add one meal less often – once every two to three weeks. But! You shouldn’t replace the number of meals with huge portion sizes.