Lack of muscle mass in young people is just as common as being overweight, but much less of a concern. Meanwhile, too little weight during the period of active growth of the body leads to abnormal development of internal organs and the occurrence of chronic diseases. This is especially true for the endocrine system and the digestive system.
- - Medical examination;
- - calculation of BMI;
- - fractional diet;
- - high-calorie diet;
- - intense strength training
If you suspect that you are underweight for your body type and age, calculate your BMI (body mass index). To do this, divide your weight in kilograms by your height in meters squared. If the resulting value is less than 19 for women and less than 20 for men, then you are underweight. The ideal BMI is between 19-24 for women and 20-25 for men.
Get a complete medical examination. Visit your gastroenterologist and endocrinologist first. This will allow you to rule out medical causes of weight deficiency. If you are healthy, consult a dietitian for the right diet.
In no case do not try to normalize your weight by simply increasing the amount of food or its calorie content. The liver is unable to process too many calories at a time. All excess nutrients will be processed into lipids and deposited not only on your waist, but also on the walls of your blood vessels. In the future, this can lead to the emergence of such a serious disease as atherosclerosis.
Increase the number of meals a day from three to five or six. Thus, the body will absorb more calories and direct them to build muscle tissue.
Include high-calorie foods in your diet, but don't get carried away with complex fats, sugars, and pickled foods. Give preference to fatty fish and meat, fatty dairy products, eggs, as well as dried fruits and nuts.
With an increase in body weight, physical exercise is indispensable. Increasing the energy value of food without increasing physical activity will only lead to an increase in body fat, and not to muscle growth. Work out in the gym with a barbell or dumbbells if you want to get good muscles. Aerobics, dancing, jogging, and cycling do not build muscle.
Exercise three times a week at a high pace and heavy weight. In order for the muscles to start growing, you must give them maximum exercise. Recovering from it, the body builds up muscle fibers. Therefore, the more intense the load, the longer the rest should be after training.
Working out in the gym, you will be able to model your figure. Exercise precisely on those muscle groups whose growth you consider necessary to create a beautiful athletic figure.