Getting weight for skinny guy

In addition to a lot of people who want to streamline the body, is also not a few who want to gain weight fast way to build muscle at the same time for those who are thin. Not only exercise, the following points should also be noted.

Genetic factors play an important role in determining the type of body. However, that does not mean it is a barrier for those who want to lose weight, or gain weight.

There are three types of the human body, namely ectomorph (skinny), endomorphs (ideal / athletic), and mesomorphs (short and rounded). But in this article will discuss how to gain weight and add muscle mass for the ectomorph.

For ectomorph body type, this type has characteristics that skinny body, flat chest, and small shoulders. And this body type is difficult to increase muscle mass. Nevertheless, it is not an obstacle for them to have the ideal body and athletic, as long as the hard training coupled.

Now, to add weight and increase muscle mass for the ectomorph, here are some things to note.

1. Understanding the Body Mass Index / Body Mass Index (BMI)

If a person's BMI is less than 18.5, then that person can be said to be underweight and need to gain weight. Many online sites that can help you to calculate how your BMI score. For its own normal BMI ranges from 18.5 to 24.9.

2. Exercise

By doing the exercises, the goal for ways to gain weight quickly will be helped. Exercise can increase muscle mass. What exercises?

Weight training

Weight training can press and stimulate muscle fibers, of course, this can increase muscle mass. The best weight training to build muscle mass include the deadlift, squats, barbell rows, bench press, the bar dips and pull-ups.

The weight training targeting the major muscles in the body and helps the growth of muscle mass. To add to your upper body weight can do push-ups, squats for the thigh muscles, standing heel raise for calves, for abdominal crunches and pull-ups for the arms and back.

Anaerobic exercise vs aerobic exercise

Anaerobic exercises are exercises that the process 'without oxygen' high intensity in a short time, like weight training. Therefore, weight training effectively promote weight loss and increase muscle mass. While aerobic exercise such as running, cycling, and jogging is recommended for those who want to lose weight.

3. diet

To gain weight, eat more calories burned by your body. Muscles require calories as fuel and exercise to add weight and build muscle. This can be achieved with proper diet and exercise that right. If the diet is not running right, then exercise a greater impact on burning calories rather than building muscle. Therefore, proper diet is very highly recommended to build muscle mass.

Diets high in protein

Animal protein is referred to as the best to gain weight because of the content of essential amino acids. With the recommended composition is 50% protein, 30% carbohydrate and 20% fat. For sources of animal protein can be obtained from red meat, fish, eggs, and milk.


Intake of supplements also play an important role in helping to optimize exercise and diet to gain weight and muscle mass. One is Iso Mass Xtreme Gainer Ultimate Nutrition, milk gainer that is able to gain weight and muscle mass.