Many people very often wonder how to lose weight, or how to gain weight, they look at all the energy values of the products they consume, and pay close attention to the distribution of the different nutrients (lipids, carbohydrates, proteins).
Nevertheless, there is one very simple thing to do from the start, which is rarely implemented, and that is to define your basal metabolic rate as well as your active metabolism.
Indeed, there is a simple rule, if you consume more than what your metabolism requires, in other words, if the number of calories that you ingest is higher than your metabolism, you will store this surplus in the form of fats .
In parallel, do not hesitate to read: 3 tips to lose belly quickly!
Knowing this, I imagine that you understand the importance of knowing your own metabolism, it will help you to know if you consume enough, during a mass gain, and if you do not consume too much, during a diet.
How to calculate your metabolism
So that you can know your basic metabolism (basal metabolism), I invite you to read: Calculate your basic metabolism you will only have to enter your age, your height, as well as your weight, in order to know your metabolism of database, you will also be able to see your BMI (Body Mass India).
Mass gain and metabolism
If we take all the information that we have seen a little above, we know that, to gain mass , we will have to consume more than our metabolism needs, in order to be at the top when we are under the bar.
Having a consumption of nutrients that will be higher than your metabolism will be the first lever to gain weight, and therefore to promote muscle development .
It is possible to gain muscle, to a certain degree, without exceeding your metabolism in activity, see, in some cases, even being below the value of your metabolism in activity, however, this requires a huge analysis of your needs. , an extremely calculated diet and therefore very complicated to implement, do not hesitate to read: How gain muscle and lose belly. If you want to go for this type of diet.
The easiest way will therefore be to simply exceed the value of your metabolism in activity, in order to promote all the levers allowing you to gain good mass, this is simple to set up, simple to control, which is very important. when you start bodybuilding, and you do not necessarily have all the concepts relating to this sport.
Increasing Your Metabolism Doesn’t Mean Exceeding Your Metabolism Value
Indeed, important thing to understand, when we talk about increasing your metabolism, this means that you are trying to increase your consumption of it, so it is of interest when you are trying to lose weight. , which one wishes to refine, but not when one wishes to develop en masse.
Foods that increase metabolism
Different foods are known to increase metabolism , among these we find honey, garlic, caffeine, green tea extract, dried fruits and fish oils. These foods are to be preferred if you are aiming to increase your metabolism.
The metabolism of ectomorphs and mass gain
The main problem of people who are categorized as “ectomorphs” is that they have a very high metabolism , they burn the various nutrients very quickly, which prevents them from gaining weight easily.
The main problem, in this case, is that ectomorphic people often have a nutrient intake below the value of their active metabolism and, failing to be able to build muscle, they will just draw, for more explanation on the different particularities related to genetics, I advise you to read Good and bad genetics in bodybuilding
The solution, as you have certainly understood by reading this article, will be to consume a lot, more in order to satisfy your basic metabolism as well as your active metabolism.
Once the limit of your metabolism is exceeded, you will without any problem start to gain weight, and therefore to develop your muscles, a small detour on the article How to eat to gain muscle in bodybuilding ? will allow people with this morphology to better adapt their diet.
The different elements that can increase your metabolism , and therefore slow down your weight gain , are numerous, in fact, your hydration, for example, can play a role in increasing your metabolism, and therefore in your muscle development.
A dietary imbalance, whether it is a poor distribution of nutrients, or poor management of meal intake, can be the cause of an increase in metabolism, leading to greater consumption of your resources. , thereby limiting your weight gain.