The three main vocabulary used in the science of physical structures
are: "Oondaumorv" For most objects fat and creamier, "Almisomorv" for
objects with prominent muscles and "Alaictomorv" For most objects
thinnest.
Rarely found these qualities individually, as objects
containing most of the time on mixed recipes (mezzo-lacto, lacto-Ando
...). But, that should not stop you this classification and simplified
theoretical exercise for bodybuilding, has been mentioned as additional
information only.
"Oondaumorv": this kind acquires additional
weight more easily, where the body seems round, with the decline of the
shoulders. This type also features an open, neck and workin broad.
"Almisomorv"
is the most appropriate for the sport of bodybuilding type, which
contains a huge skeleton, a little fat and muscle structure of the task.
It also features an open and broad shoulders.
"Alaictomorv": As
this type is not suitable for bodybuilding, as distinct from the rest
of the objects long bones, a little fat, skinny physical structure,
short trunk, and issued and workin narrow. This type is gaining
additional weight with difficulty, even if more than eating.
On each athlete must guide his training and his diet by physical structure type:
"Almisomorv":
can exercise using heavy weights and practice of intensive training. It
can eat what he wants from food, with not a lot to gain in order to
avoid too much fat.
"Alaictomorv": This should be the kind of
athletes avoid overly rehearsed and eat more calories if he wants to
develop the physical structure.
"Oondaumorv": should the persons
belonging to this status monitor their diet continuously, and a lot of
practice bodybuilding exercises, especially cardiovascular exercises.
Increased weight gain without a lot of fat
For
Oondaumorv which acquires fat fast, or Almisomorv who wishes to
increase his weight, must in all cases, the weight increase slowly in
order to avoid excessive fat gain. So we will try to gain one kilogram
per month, where you should not add more than 300 to 400 additional
calories to the daily meals. The waist area must continuously monitor.
These are some tips to help in the acquisition of additional muscle mass:
Gain muscle mass and lose fat at the same time is impossible, but for athletes of available on huge reserves of fat.
Focused on eating protein (30 to 40% of total calories), and reducing
the consumption of carbohydrates (sugars), and should reduce the amount
of fat (about 20% of total calories). And thus control the number of
additional calories consumed.
Eating quality foods, to
facilitate the process of digestion, must also think of some of the food
consumption of accessories such as "vitamins and minerals" to avoid
shortages. In fact, today's foods do not contain some of the
micronutrients needed by all athletes. Finally, it is important that the
athlete eats toasty, so do not hesitate to cook and prepare yourselves
Jbatkm.
For thin objects "Alaictomorv"
If a person is
thin, it means he does not eat enough, generally, to increase muscle
mass in the sport of bodybuilding, it is advisable to Alaictomorv
overindulge in food, where it can increase the number of daily meals to 5
or 6 times.
Allows for people with thin objects of what they
want to eat foods: sausages, fried potatoes, cheese, sweets, kilograms
of eggs, red meat ... and so throughout the day and night. So, if you
can gain muscle mass with this type of food, this is good.
It
would be easy to remove fat kilos gained during Alaictomorv increase
weight without exerting little effort, and by reducing the number of
calories.
But if you can not afford this kind of food rich in
fat, you must eat more low-fat healthy foods permission. The important
thing here is to learn how to increase the number of daily meals and a
lot of food consumption gradually.
These are some tips to help in the acquisition of additional muscle mass:
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increase the number of daily meals gradually, where you can start
adding a snack to the three daily meals, for example, at 10:00 or fourth
ephemeral as is the case in children.
Reducing consumption of
simple sugars and replaced Pkrbuhedrat vehicle (starches, for example).
As for fat, you must reduce the quantity to about 25% of total
calories.
Do not forget that intensive training will stimulate
your appetite, not only after the training session, but during the next
day. So there is no need to raise the number of daily meals if were not
rehearse, but if you want to gain fat only, and this is not recommended
for the health of your body.
Starchy foods should be preferred, where you can eat pasta, bread, rice, potatoes and corn.
Must not neglect vegetables and fruits. Despite the availability of a
small amount of calories, but they contain fiber and vitamins necessary
for muscle growth and minerals.
Can nutritional supplements
such as weight gainer rich in carbohydrates, protein and calories to be
useful for the thin people. Where that cup or two glasses of weight
gainer with milk in addition to the three traditional meals can push
your body toward the acquisition of more weight.
Do not drink
too much water during a meal, in order to avoid filling the stomach with
water only, especially if you suffer from a lack of appetite. It should
drink enough fluids outside eating times.
Preference must
snacks that are easier to digest than a big meal, especially if you
saturate quickly and you have a small stomach size.
