Training program for muscle building: main elements

Two thirds of the population are overweight or obese. However, there are people with the opposite problem, which is excessive thinness. Underweight can affect your health as well as obesity.

Thinness is in vogue now, but being underweight can cause health problems: According to recent studies, low-weight populations are 19.7 % more at risk of CVD than normal-weight people. Therefore, the question of effectively gaining weight for an ectomorph (a person with a low level of physical strength and dimensions), from the point of view of medicine, is no less relevant than the question of how to lose extra pounds of an endomorph.

Some people are naturally thinner than others. However, certain health problems or medication taking can result in chronic (long-term) weight loss or sudden weight loss. These include:

There may also be a link between childhood underweight and the development of an eating disorder during adolescence.

• Add healthy calories. You don’t need to drastically change your diet. You can increase your calories by adding nut or seed fillings, cheese, and healthy side dishes (whole grain cereals). Try almonds, sunflower seeds, fruit, or whole wheat toast.
• Switch to eating healthy calories. Instead of eating empty calories and unhealthy foods, eat nutrient-rich foods. Consider high-protein meats that can help you build muscles. Also choose nutritious carbohydrates like brown rice and other whole grains. This helps to provide the body with nutrition, even if the person has a decreased appetite.
• No quick snacks. Enjoy snacks that are high in protein and healthy carbs. Consider options such as a trail mix (a dried fruit-nut combination, sometimes with added chocolate), protein bars, hummus or peanut butter snacks. Also enjoy the snacks that contain “good fats” which are important for a healthy heart, for example, nuts and avocado.
• Eat mini-dishes. If you are struggling with poor appetite due to medical or emotional problems, eating large amounts of food can seem like a daunting task. Consider eating less food throughout the day while increasing your calorie intake.
• Exercises. While too much aerobic exercises will burn calories and work against your goal, strength training can help. This includes weightlifting and yoga. You gain weight growing muscles. The basic rule of the training process is the balance of training, including both strength and aerobic loads, as well as stretching exercises. During the training, the emphasis is on strength exercises, their percentage should prevail. It is advisable to consult a doctor and get tested so that the training does not lead to the opposite result and does not burn additional calories. It is necessary to remember about a gradual increase in loads. Exercises for gaining muscle mass should be selected by a qualified trainer.

Article author - Yevhen Poyarkov, M.D.

Publication date: 26.08.2020

Do you want to get an online explanation of a doctor from Dobrobut clinic chain?

Download our application in Google Play and App Store