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Weight deficiency: how to gain muscle mass. Video
Today, when being overweight is really a problem for many, there are people who are worried about its deficiency. Lack of pounds in itself is not terrible, but it can be a consequence or cause of serious illness. Replenishing the weight deficit is sometimes no less difficult than losing weight.
As a rule, in terms of their physical constitution, people with a lack of weight are of the asthenic type. Oftentimes, weight deficiency is hereditary, when all of your relatives are lean, it is difficult to expect that you will be plump. It is worse when thinness is explained by hyperfunction of the thyroid gland, hormonal imbalance. An increase in the production of adrenaline and cortisol leads to weight loss, so an endocrinologist should be consulted if this occurs. You can begin to lose weight in the case of other diseases, the cause of this can be hepatitis, HIV infection, cancer and nervous diseases, microcirculation and circulatory disorders, pancreatitis, gastritis, stomach ulcers.
Kidney disease is a common cause of muscle loss because the protein, which is a building block for it, is not produced in sufficient quantities.
Too much regular physical activity, as well as constant stress, can also cause excessive thinness. In asthenics, unlike people of other physical types, nervous situations and depression do not increase, but reduce their appetite. You can start to feel averse to food and cut your calories drastically without actually feeling hungry. But you can also lose weight if your digestive function is impaired. When enzymes that break down food are produced in insufficient quantities, the body cannot digest it completely, while someone begins to gain excess weight, and someone – to lose it. Treatment with antibiotics can also provoke dysbiosis and, as a rule, indigestion. The presence of parasites is also one of the reasons for weight loss.
Problems associated with being underweight
You have already realized that dangerous diseases can cause weight loss, but thinness itself can lead to health problems. It is known that thin people are less sick and live longer than those who suffer from obesity. But if you are often ill, suffer from infertility in the absence of any other reason, your period is irregular and the discharge is poor, there are problems with the condition of nails, hair and skin, you need to think about how to increase muscle mass and the amount of fat.
Lack of muscle mass leads to the fact that you may have problems with posture, curvature and fragility of the bones. The risk of osteochondrosis and osteoporosis becomes real with a weight deficit of only 2-3 kg. Thinness becomes the cause of sexual dysfunction, decreased libido.
Before starting a weight gain program, be sure to check with doctors to eliminate the root cause of thinness.
How to increase muscle mass
Take advantage of the opportunities that bodybuilding provides. This is a system of exercises and training that helps, among other things, build muscle mass for ectomorphs – people with a lack of weight. Ectomorphs are characterized by a low level of physical strength, since the lack of fat in the body is an obstacle to the normal development of muscle mass. Before becoming a bodybuilder, you need to consult a doctor and make sure there are no contraindications. A well-chosen exercise system, dietary changes and restoring the normal functioning of the digestive system will help you cope with the problem.
To improve digestion, eat more vegetables and fruits, they contain the necessary enzymes. Trophotropic foods slow down the metabolic process and contribute to weight gain. These include all nightshades: tomatoes, potatoes, eggplants, as well as anything cooked with yeast, lard and fatty pork, melons, seeds and nuts.
If you have a poor appetite and no medical conditions have been identified, it may be caused by a deficiency of zinc or iron in the body.
Therefore, include in your diet foods that are high in these micronutrients.
Zinc is found in:
- seafood and seaweed
- soybeans and products from it
- cheese
- vegetables (beets, tomatoes, ginger, garlic, pumpkin seeds)
- fruits (raspberries, blueberries, orange)
- cereals and cereals, wheat germ, bran, corn
Iron is found in:
- liver
- beef
- seafood and cod fish liver
- egg yolks
- green vegetables
- whole buckwheat
- fruits (Antonovka apples, pomegranates, persimmons)
Poor appetite can be caused by constant overheating of the body, when you drink a lot of water, it dilutes the gastric juice, reduces its acidity, the desire to eat simply disappears. A sedentary lifestyle also does not promote appetite. Therefore, be more often in the fresh air, walk, do morning jogging – and the appetite will appear, and with it the weight you need.
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