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Ectomorph individuals have faster metabolism

I am 30 years old and I want to gain weight & fats in my body. My weight is 54kgs & Height 6'1
(August 8, 2008)

From statistics that you mentioned, you fit into the ectomorph category. Individuals who remain thin no matter what they eat have faster metabolism than people around them. Such individuals are referred to as ectomorphs.  In order to build more mass in the body, it is imperative that eat more and keep a count of the calories that you consume every day. To begin with, consume 500 calories in addition to the amount that you consume daily. Instead of eating large meals in a day, spread out the calories over four to five small meals but always keep a gap of 2 to 3 hours between meals.

Weight trading or resistance training greatly benefits in building weight. You'll need to get more information about resistance weight training routines for your body type through a training facility such as a gymnasium. As you combine increase calorie intake with exercise, you'll see gradual increase in your weight but do not expect immediate results.  Do not attempt eating fatty foods in order to put on bulk weight immediately and this can only lead to harmful results in the long run. By eating bad fat or saturated fat, you will only be piling on junk calories and increase the risk of bad cholesterol in the long run.
Keep a track of your diet and exercise progress. It is important that you weight yourself at least once a week to find out if you are muscle or only fat. Also keep a tab on your body fat percentage. It is important that you drink plenty of water throughout the day, and also get enough rest at night. Consume plenty of higher calorie foods but foods that are good in nourishment such as starchy vegetables, green peas and corn, whole grain foods, cereals, chicken, beef, and vegetable soups, dried fruits seeds and nuts, peanut butter, jam, avocados, wheat germ, broccoli, cauliflower, zucchini, green beans, black bean, lentil, peanut butter, split pea, raisins, garbanzo and kidney beans, walnuts, tuna fish, lean meats, cottage cheese, honey, hummus, or low fat cream cheese, soy protein foods and other such healthy food items. Choose milk shakes, milk based fluids, fruit juices instead of diuretics such as coffee, tea and diet sodas. Fruits such as bananas, apples, grapes, custard apples are good for gaining weight and similarly dried fruits like dates, raisins, and apricots are good snack options for their calorie and nutrient value.
Submitted by M S on August 8, 2008 at 12:13


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