Thin individuals are considered ectomorphs, one of the three body types (the other two being mesomorphs or the athletic types and endomorphs or the fat-gaining types). This is the reason why despite your large appetite, you don’t seem to gain weight at all. You were born to have lean stringy muscles, small joints, and long limbs. Most are just stuck at the 180 to 200 pound mark, which can be frustrating. |
However, being an ectomorph doesn’t mean that you can’t get buffy and healthy. You just have to know how to work around your fast metabolism and classic hardgainer body. The following are ways of how to become healthy from thin:
Usually, sticking to a 3500 caloric diet for 1.5 to 2 months will get you from a baseline weight of 160 to 180 pounds. A 4000 diet will up your weight to 200 pounds. Each 500 calories you add to your daily intake will increase your weight by 20 pounds. However, you have to make sure to pack in muscles rather than fat because doing so will be counterproductive to your goal of how to become healthy from thin.
Now, 4000 calories already seems like a lot. The trick is to know the food sources, which pack in more calories per serving. The main nutrient you need to get loads of is carbohydrates to counteract your dominant thyroid hormones and sympathetic nervous system.
Taking in about 50 percent carbohydrates, 30 percent protein, and 20 percent fat is recommended. The best carbohydrate sources are fast food, which are calorie loaded. Although, when you do gain weight, you should tone down your fast food consumption as they are high in preservatives.
You also need to consume moderate amounts of protein, which supplies amino acids also called the body’s building blocks. Using the increments of 20 pounds above, doubling your protein intake by 250 grams gives you this much weight gain starting from the 200 pound mark.
High protein comes from lean meat, legumes, and seeds such as squash and watermelon. Snacking on high protein food sources such as egg whites, protein bars and shakes, peanut butter, and oatmeal is also essential. You would also want to try cheese, which is low in sodium. This is good if you want the bulk of your weight gain to come from lean muscle instead of water retention.
Time your food intake so that there is readily available energy source in your blood stream. Better if you eat every 3 to 4 hours. This is the time it takes for your liver to convert protein to energy source.
How to become healthy from thin also needs for you to get physically active. Rather than the fat-losing isolation exercises, you need exercises that target large muscle groups. This will allow you to pack in lean muscle mass. Among the desired exercises are bench presses, bending over barbell rows, dead lifts, lunges, and squats. Develop a regular workout schedule of 2 to 3 exercises every three days to allow your muscles time to repair.
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