A fast metab­o­lism is not a hin­drance. You can gain weight if you fol­low sim­ple rules.

A per­son with an accel­er­at­ed metab­o­lism may not restrict him­self in food and not gain extra pounds. How­ev­er, behind this advan­tage lies an unpleas­ant side for those who, on the con­trary, want to increase mus­cle mass and vol­ume. What is the rea­son for this phe­nom­e­non and how to fix it? You will find answers to these ques­tions in our arti­cle.

While being thin is syn­ony­mous with health for many, being under­weight can be a prob­lem if it is the result of poor diet or oth­er health prob­lems. There­fore the first advice: If you are under­weight, see your doc­tor or nutri­tion­ist for an assess­ment. Exces­sive­ly thin peo­ple have a very high risk of devel­op­ing the fol­low­ing prob­lems:

Die before many of your peers

If you are an under­weight man, your risk of dying from dis­eases of the heart and blood ves­sels, mus­cu­loskele­tal sys­tem, inter­nal organs, and so on increas­es by about 2.4 times com­pared to those who have nor­mal body weight. Very thin women are slight­ly less like­ly to die earlier—2 times.

Problems with the immune system

Nutri­ent defi­cien­cy leads to the fact that all the ener­gy received and build­ing mate­ri­als, that is, pro­teins, are spent on life sup­port sys­tems. In oth­er words, the body uses most of the nutri­ents to work the heart, brain, and diges­tive sys­tem. Immu­ni­ty is not includ­ed in this list.

Brittle bones

In under­weight peo­ple, bone den­si­ty decreas­es due to accel­er­at­ed leach­ing of cal­ci­um and a lack of it and vit­a­min D in the body. As a result, bones become more brit­tle, which increas­es the like­li­hood of devel­op­ing osteo­poro­sis and frac­tures.

Poor condition of skin, hair and teeth

Hair and teeth are not the most impor­tant things in the body, and nutri­ents are con­sumed in large quan­ti­ties for their growth and strength­en­ing. If a per­son does not receive enough valu­able micro- and macroele­ments, the body starves, then the skin becomes more porous, acquires an earthy col­or and ages faster, hair growth slows down or even falls out alto­geth­er, and the risk of tooth loss also increas­es sig­nif­i­cant­ly.

Constant fatigue and drowsiness

In this way, the body demon­strates to you that it needs to “recharge”, that is, get food. In addi­tion, if you do not give him what he needs, headaches will begin and irri­tabil­i­ty will appear.

Difficulty conceiving

Both women and men who are under­weight find it more dif­fi­cult to become par­ents than those who are under­weight. The rea­sons for this are com­plex and often relat­ed to gen­der. Thus, sci­en­tists sug­gest that it is more dif­fi­cult for men who are too thin to find part­ners. Women who are too thin have oth­er prob­lems. For exam­ple, an irreg­u­lar men­stru­al cycle asso­ci­at­ed with the same lack of weight, which can cause infer­til­i­ty.

Increased risk of developing dementia in old age

The risk of devel­op­ing age-relat­ed men­tal dis­or­ders asso­ci­at­ed with brain degen­er­a­tion is 34% high­er in under­weight peo­ple than in those who are of nor­mal weight.

Why should you see a doctor?

The cause of asthe­nia can be not only a con­gen­i­tal pre­dis­po­si­tion to an ecto­mor­phic body type, that is, a nar­row chest, elon­gat­ed limbs, a tri­an­gu­lar face shape and a small amount of mus­cle mass and fat­ty tis­sue.

Thin peo­ple may not even real­ize that they have hid­den dis­eases that have not yet man­i­fest­ed them­selves.

Here is just a small list of dis­eases and patholo­gies that lead to this, often asymp­to­matic at the very begin­ning of devel­op­ment:

  • dis­tur­bances in the func­tion­ing of the thy­roid gland, in par­tic­u­lar, with hyper­thy­roidism, metab­o­lism is sig­nif­i­cant­ly accel­er­at­ed, and there­fore the body requires more ener­gy than usu­al;
  • malig­nant tumors that require a lot of ener­gy and nutri­ents to grow — they take all this away from the body, and the per­son begins to lose weight;
  • infec­tions, in par­tic­u­lar tuber­cu­lo­sis and HIV, which the body spends a lot of effort to fight, so body weight decreas­es;
  • par­a­sites — pro­to­zoa and helminths, the tox­ins of which kill body cells and dis­rupt diges­tive func­tions.

When a spe­cial­ist is sure that every­thing is fine with your health, then it’s time to take respon­si­bil­i­ty. Here are some peo­ple-test­ed and time-test­ed ways to gain weight if you are too thin.

What to give up if you want to gain weight

  • Do not take mus­cle-build­ing drugs or take any injec­tions oth­er than those rec­om­mend­ed by your doc­tor. Sto­ries about how a man’s breasts began to grow or ver­sions of “pseu­do-cul­tur­ists” like Bazooka Hands are not what you should strive for to gain weight.
  • “If I could choose my meta­bol­ic type, I would like to be an ecto­morph. After all, prop­er­ly struc­tured train­ing and nutri­tion give them fan­tas­tic div­i­dends,” said mas­ter of sports in body­build­ing Stanislav Lin­dover.

  • Don’t eat a lot of fat­ty foods — this way you can com­plete­ly under­mine your health, which will lead in the “best” case to ath­er­o­scle­ro­sis, that is, nar­row­ing of the arter­ies, and in the worst case – to fat­ty liv­er hepato­sis, cir­rho­sis and some­times can­cer.
  • Don’t work out hap­haz­ard­ly in the gym. It is com­mon for begin­ners to try to repeat the feats of expe­ri­enced ath­letes on machines or with free weights. There will be no ben­e­fit from such a “sport”. Just like los­ing weight, gain­ing weight requires the right approach. Below we pro­vide exer­cis­es and videos that will help you gain mus­cle mass, and not destroy your joints or sim­ply waste mon­ey on train­ing.
  • What to do?

    Peo­ple who don’t get fat need to eat as much as pos­si­ble. How­ev­er, do not for­get about the qual­i­ty of nutri­tion: the ectomorph’s diet will also con­sist, when­ev­er pos­si­ble, of nat­ur­al foods high in pro­tein, fiber and, espe­cial­ly, car­bo­hy­drates.

    Eat more often

    When you’re under­weight, you may feel fuller faster. Eat five to six small meals a day rather than two or three large meals. Choose foods rich in nutri­ents, because the body often “eats” mus­cle when it doesn’t get enough ener­gy.

    Denis Gusev, a par­tic­i­pant in inter­na­tion­al body­build­ing com­pe­ti­tions, is sure: “If the body does not receive enough car­bo­hy­drates, it will be pos­si­ble to for­get about the growth of mus­cle mass.”

    Which products should you prefer?

    If you want to gain weight with­out feel­ing fat, as part of your over­all healthy eat­ing plan, choose:

    • whole wheat bread,
    • durum wheat pas­ta,
    • cere­als,
    • fruits and veg­eta­bles,
    • dairy prod­ucts,
    • lean sources of pro­tein (fish, seafood, mush­rooms, legumes, poul­try),
    • nuts and seeds.

    Eat from the right utensils

    In order to eat more, you will have to trick your brain. Researchers have long noticed that the same por­tion of food is per­ceived dif­fer­ent­ly by us if it is on dif­fer­ent dish­es. It is eas­i­er to eat more food from a larg­er plate because the brain per­ceives it as a small por­tion. Also, the dish­es must be the “right” col­or.

    Warm col­ors stim­u­late the appetite. Pink and orange plates help the body eat more, and red plates gen­er­al­ly cause, accord­ing to some data, increased pro­duc­tion of hydrochlo­ric acid by the stom­ach. By the way, mar­keters have long noticed this, which is why they pre­fer to illu­mi­nate shop win­dows with red or yel­low light. Food looks bet­ter on a white plate because of the con­trast with the neu­tral col­or.

    Try smoothies and cocktails

    Avoid drink­ing diet soda, cof­fee, and oth­er drinks that are low in calo­ries and have lit­tle nutri­tion­al val­ue. Instead, drink smooth­ies or healthy shakes made with milk and fresh or frozen fruit. Sprin­kle them with ground flaxseed — it’s a great source of Omega‑6 fat­ty acids. In some cas­es, a liq­uid meal replace­ment may be rec­om­mend­ed.

    Monitor your drinking regime

    Drink­ing liq­uids before meals dulls their appetite. In this case, it may be bet­ter to drink high­er-calo­rie drinks with meals or snacks. For oth­ers, drink­ing 30 min­utes after a meal rather than with it may help.

    Have snacks

    Snacks help main­tain insulin at a con­stant lev­el and nutri­ents are steadi­ly released into the blood. Healthy snacks include:

    • nuts,
    • cheese, cot­tage cheese, kefir or oth­er lac­tic acid prod­uct,
    • fruits and dried fruits.

    Eat before bed

    Eat a cou­ple of hours before bed. Add extra calo­ries to your meals, such as cheese in casseroles and scram­bled eggs, and skim milk pow­der in soups and stews. Thanks to this, your body will not expe­ri­ence hunger through­out the night.

    Get enough sleep

    A sleep-deprived body spends more effort on ordi­nary and rou­tine tasks. There­fore, make it a habit to go to bed before 11 pm every night and sleep for at least sev­en hours. If you have already made it a norm to fall asleep lat­er and can­not “switch off,” start shift­ing your bed­time by 10 min­utes every three days.

    Don’t deny yourself the pleasures

    Even if you are under­weight, be mind­ful of excess sug­ar and fat. Some­times you can eat a slice of piz­za or ice cream. But most treats should be healthy and con­tain nutri­ents in addi­tion to calo­ries. Yogurt and mues­li, whole grain sand­wich­es with herbs, cheese and meat, baked pota­toes, red fish and caviar are good choic­es.

    Train properly

    Exer­cise, espe­cial­ly strength train­ing, can help you gain weight by build­ing mus­cle. Sports can also stim­u­late your appetite.

    How to train?

    Care must be tak­en to ensure that ener­gy is not wast­ed. Experts advise avoid­ing car­dio train­ing and focus­ing on basic strength train­ing. The plan may include about six sim­ple exer­cis­es, each of which will be per­formed 8–12 times. Don’t for­get about breaks: on aver­age, this takes a lit­tle more than two min­utes.

    How long to train?

    Ecto­morphs are rec­om­mend­ed to do short, heavy work­outs — peo­ple with a fast metab­o­lism do not need to spend a lot of time in the gym; 3–4 one-hour work­outs per week are enough.

    The best exercises for ectomorphs

    A smart strat­e­gy for build­ing a train­ing plan involves first choos­ing a core chest exer­cise, a core leg exer­cise, and a core back exer­cise. Review the fol­low­ing list of exer­cis­es, orga­nized by cat­e­go­ry, and choose one from each cat­e­go­ry.

    Basic exercises: chest

    • Bench press.
    • Bench press on an incline bench.
    • Bench press on an incline bench.
    • Chest press.
    • Incline chest press.
    • Bent over chest press.
    • Basic exer­cis­es: legs
    • Front squats.
    • Hack squats.
    • Dead­lift on straight legs.

    Basic exercises: back

    • Dead­lift with a bar­bell.
    • Sumo dead­lift with bar­bell.
    • One arm row.
    • Pull-ups.
    • Bent-over bar­bell row.

    Next, select three to four iso­la­tion (assis­tance) exer­cis­es that suit your goals. Again, 3–4 sets of 8–12 reps is ide­al. This is not a com­plete list, but the exer­cis­es list­ed will increase your progress.

    Auxiliary exercises.

    • Stand­ing shoul­der press (bar­bell or dumb­bells).
    • Tri­ceps rope pull-up.
    • Bar­bell curls.
    • Lying leg curl.
    • Walk­ing lunges (bar­bell, body weight).
    • Calf rais­es (sit­ting or stand­ing).
    • Plank.
    • Hang­ing knee rais­es.

    Sample workout for three sets

    • Bench press on an incline bench – 5–8 times.
    • Squats with a bar­bell on the back – 5–8 times.
    • Weight­ed pull-ups – 5–8 times.
    • Plank to fail­ure.
    • Seat­ed shoul­der press – 8–12 times.
    • Arm curls with a bar­bell – 8–12 times.
    • Stand­ing calf rais­es – 8–12 times.
    Click and watch

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