And we will explain everything related to it from the nutritional program, training program, methods of training, rest and so on, if this is your body type, please read carefully and apply the advice in it and do not say my body does not respond and other trivialities and myths.
Of course, you must first pay attention to the aspect of nutrition, that is, eat more calories than you burn in order to gain some weight, and this is what you are looking for and this is the rule in thermodynamics.
Nutrition aspect:
You must first calculate your daily calories, which are as follows: your weight x 24 x your activity rate
1.3 Weak Activity.
1.4 Medium Activity.
1.5 Activity High.
The result is based on your diet plan, adding between 300 to 500 additional calories, and this is in order to gain weight and divide your diet program as follows: 60% or 55% carbohydrates and 30% or 35% protein and 10% healthy fats and divide your meals into 5 or 6 meals take a meal every 3 hours and this daily, and you must commit and do not tell me I can not at work or in the study and other things, my brother, take your meals with you and respect your diet.
- training program :
Training for the actomorph is not random, or training daily for an hour and a half, like what we see in training rooms, but training is as follows: 3 days a week are the best and 4 maximum limits in which you focus on compound exercises more than isolation exercises, I know that some will ask about what are compound exercises, They are the exercises that occupy the most muscle, such as squats, bench press, deadlift, etc., and the training session is between 30 and 45 minutes only, and the weights are somewhat heavy and few repetitions.
Cardio:
Your body needs rest and eating more than exercise, so do not take weekly cardio classes, meaning no cardio exercises for you a week, you can run once a month or every 3 weeks for half an hour only.
Sleep:
Your body needs to get enough sleep, that is, more than 8 hours a day ... Do not neglect this.
Supplements:
Of course, everyone recommends Gainer supplements because they are full of carbohydrates and high in calories, my opinion differs, because I am not a supporter of gainers at all, as they are just sugars, often with a sprinkle of whey protein and full of cane sugar. A lot of fats are the result of the sugars present, so if you go to supplement ginner, focus on well-known companies and make sure that the carbohydrates in it are of high quality from oats or sweet potatoes and not cane sugar.
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