Shaping the figure is associated with both building muscle mass and burning fat. It would seem that the only problem while working on your own body is to lose unnecessary ballast, which is fat. However, it turns out that many people have a serious problem with getting good quality muscle mass.
Whether we gain weight or lose depends on the basic factor which is the caloric demand and the amount of energy we provide from food. If the amount of energy we provide from food is greater than our energy requirement – the body will gain weight. Similarly, if it is smaller – it will lose weight. The problem arises in the case of people who have very fast metabolism (increased metabolic rate). Usually they are characterized by an ectomorphic body structure. In most cases, such people have no problem burning excess fat. The problem with such people is to provide the right amount of calories or exceed the energy demand. This means that building muscles will not be one of the easiest tasks.What steps should be taken to ensure that the results are the best?
What should you eat?
In the menu of people who have such problems, there should be no complex carbohydrates with a low glycemic index, such as brown rice, buckwheat, oatmeal, whole-grain pasta or rye bread. You should also keep in mind the training meal, which should contain a large amount of simple carbohydrates. These can be fruit, fruit juice or Carbo or Vitargo carbohydrate nutrients. In this case, this value should be at the level of 1 gram of carbohydrates per kilogram of body weight.
However, carbohydrates are not everything. Providing such a large amount of calories with their help may not even be possible for people with such a high rate of metabolism. Fats that have more than 2 times higher calorific value than other macronutrients come with help. Because of this, the menu of people who want to gain weight and have difficulties with it should not lack healthy sources of fats, such as linseed oil, linseed oil, olive oil, avocado or walnuts.
What about the basic building block of muscle protein? The intake of this macronutrient should be at the level of 1.5-2 grams of protein per kilogram of body weight. Such a distribution is considered when the protein counts only from protein products (meat, fish, curd, eggs, protein nutrients). A greater supply of protein is not recommended, quite the contrary. The protein is characterized by the highest thermogenic effect of food and the most rapid metabolism.
Supplementing the diet – nutrients.
If the intake of the required caloric pool (in this case the only problem may be the supply of protein and carbohydrates) is a problem for you – using protein or carbohydrate-protein nutrients (gainers). If you intend to use an additional form of supplementing calories with nutrients – remember that they are not a substitute for a meal. They can be an addition to a meal or an additional meal – never before. Gainers – although they contain complex carbohydrates, they release energy very quickly to the blood. Too frequent substitution of a standard meal with a carbohydrate-protein nutrient may be associated with the adipose tissue and muscle tissue.
Adaptation of muscle tissue, not fat tissue – what training to choose?
Increased caloric supply is associated with weight gain. For this increase to be associated with muscle tissue, and not fat – you need to ensure proper stimulation in the form of physical exercise. In this case, the only correct solution will be strength training, preferably 3 – 4 times a week. Remember – the more you train, the more calories you will have to provide to gain muscle mass. Such training should be based on complex multi-joint exercises such as squats, deadlift, extrusion, paddling and pull-ups. The number of repetitions in the series should be in the range of 6 – 10 repetitions with a sufficiently high load. Breaks depending on the type of exercise 60 – 120 seconds (longer breaks in case of strong multi-joint exercises).
Another physical effort.
Any other physical effort, regardless of whether it is running, swimming, cycling or any form of aerobics will be associated with additional energy expenditure. What is related to this – it should be included in the daily calorific balance and increase the energy value of meals accordingly. In the case of people with very rapid metabolism, the amount is quite high, so any addition of calories in the diet may be associated with a considerable problem. In summary – the more traffic – the more calories you will have to eat to build muscle mass.