Asthenic physique in women, men, children. What is it, signs, types, how to gain weight

There are many classifications that help the fair sex decide what type of figure nature has awarded each one and what style will be most advantageous. But they all combine into a more global one, which considers body types, or vitals. There are three of them: asthenic, normosthenic, hypersthenic.

Ayurveda contains definitions and instructions for owners of a particular body type (or Dosha) on how to eat and how to organize their lives.

The classification of body types is based on the ratio of height, length and width of the body. We inherit our physique, and no physical exercise or diet can significantly change it. The constitution of the body can only be slightly affected in early childhood, and it can also be changed as a result of a serious illness, especially if it was suffered before the onset of puberty.

Who are asthenics?

The Greek particle "sthenos" means "strength", and when combined with the prefix "a" it means negation. Therefore, in fact, asthenic means powerless, weak. The human constitution is laid down even before birth and is predetermined by genetics.

Asthenics have not only certain external features, but also a unique psycho-emotional inner world, a special type of nervous system. Visually, asthenics are distinguished by thinness. Such people have thin bones, thin wrists and hands, narrow shoulders, an elongated pale face, and average or above average height.

The connection between the physical constitution and mental characteristics was first noticed by the German psychologist Kretschmer. He noted that people prone to dystrophy have a developed but extremely sensitive nervous system. The mental abilities of such people are above average.

However, excessive vulnerability causes them to become withdrawn and emotionally cold. Asthenics are characterized by increased fatigue and low resistance to stress. With excessively accumulated fatigue, asthenic people become irritable, explosive, suspicious and anxious.

Compared to other types (normosthenics and hypersthenics), asthenics are less resilient both physically and morally. Excessive social activity deprives them of energy, which, without proper rest, does not have time to recover.

Ectomorph training

Initially, people with an asthenic physique are weak and intolerant in sports. This is because they naturally have less muscle tissue than other types. These tissues are not prone to overgrowth easily, so overtraining occurs quickly in ectomorphs.

This aspect is important to consider when drawing up a training program: the sports load must be adequate to the physical form of the asthenic. Alternating periods of rest and training becomes a logical way out of the situation.

Regular increase in load is a prerequisite for muscle building, but it should happen gradually, without jumps. It is important to pay attention to the exercise technique, since it “suffers” primarily from general muscle weakness. Monotonous performance of strength exercises can best help achieve results.

Strength training dominates the training program when developing an ectomorph figure. But you shouldn’t forget about cardio exercises either. It is important not to increase their volume to a state in which the asthenic person begins to lose the gained weight. Therefore, the intensity of cardio training is allowed at low and medium levels under heart rate control, for no longer than 30 minutes.

An asthenic type is not a barrier to building the desired shape. If all recommendations are followed, men can correct their natural characteristics. They gain muscle mass and acquire relief.

It is worth remembering one more feature of ectomorphs - it is very easy to lose results. Therefore, training should be regular, and the diet should be nutritious and without failure. In addition, asthenics need at least 8 hours of sleep at night - this is one of the main conditions for the effectiveness of training.

External signs of an asthenic body type

Asthenic physique in women, men and children has characteristic external features that are clearly visible to other people visually:

• do not gain body weight - dystrophy is often characteristic of asthenics; they suffer from anorexia more often than others. Asthenics do not grow in thickness; weight gain is a problem for them;
• above average height;
• pale skin – often associated with the development of anemia due to decreased appetite;
• narrow shoulders and pelvis;
• thin and long upper and lower limbs;
• the face has an elongated shape, the nose is pointed and elongated;
• Malocclusion often occurs due to underdevelopment of the lower jaw.

Aging in asthenics of a pronounced type begins earlier.

Genetics is everything to us, but...

Yes, if there is a genetic predisposition to a certain type, it is difficult to eradicate it in yourself, and even more so in future generations. And this is undoubtedly a plus. In such a variety of shapes, sizes, mixed types, a person will always stand out with his individuality. If she doesn’t suit him, then you shouldn’t fight with her, you need to make friends with her and, above all, accept yourself as you are, so that the steps towards your dream are pleasant and conscious, because there is no limit to perfection.

Every person's body shape is unique. Appearance is inherited genetically, and it is impossible to completely change it without resorting to plastic surgery.

The body can be adjusted through exercise. In order to decide on the type of physical activity, you need to know your body type.

People with different body types may respond differently to the same training system. So determining your type is the first step to an exemplary figure.

Although we all look different, there are three main body types:

In nature it is very rare to find “pure” types. Their determination causes some difficulties, which is why there are many methods.

How to determine your body type?

By the wrist

The measurement is taken at the narrowest part. If the wrist circumference is from 15 to 17 centimeters, then this is a sign of an ectomorph, more than 17 centimeters is a mesomorph, and less than 15 centimeters is an endomorph.

If you don’t have a measuring tape nearby, you can measure it in another way: with your second hand. Namely: clasp your wrist in a narrow place with your thumb and index finger. If your fingers touch, you are an endomorph, if not, you are a mesomorph, and if there is a reserve when touching, you are an ectomorph. The method is simple, accessible and in some cases more informative than all others.

According to Pignier's formula

From height we subtract the sum of weight and volume of the chest as you exhale. Let's see what happened as a result:

• Over 36 – ectomorph
• From 26 to 35 - weak physique
• From 21 to 25 - endomorph
• From 10 to 20 - good physique
• Less than 10 - mesomorph.

By leg length

The length of the lower limbs and human height are interrelated. The ideal leg length is half a person's height. You need to measure the length of your legs - from the floor to the trochanteric point, located opposite the hip joint.

Now look at the result and find out your type.

• If your legs are less than half your height or only 2 to 4 centimeters longer, you are an endomorph.
• If it is 4-6 centimeters longer, then it is a mesomorph.
• And if it exceeds 6 - 9 cm, you are an ectomorph.

Selection of workouts

For ectomorphs

Metabolism is fast, which prevents the body from storing subcutaneous fat.

The goal will be muscle growth, therefore, the emphasis should be on strength training, which includes a fairly large number of lifts. You should also perform complex movements and add weights. Perform fewer repetitions and allow more time for recovery.

For endomorphs

Metabolism is slow, which is why weight gain is fast and weight loss is also slow.

This will require frequent exercise: a lot of endurance exercises and keeping your fat percentage under control. Hence the conclusion: cardio should definitely be part of your training. Moderate loads with 8 - 12 repetitions per set with minimal rest time between sets.

Distinctive features of people of asthenic body type

All body types are formed at the stage of intrauterine development of the fetus and cannot be changed with the help of physical activity and dietary restrictions. Features of the body structure influence the formation of clothing style, self-determination, and leave an imprint on the perception of the world around us and our place in it.

Asthenic physique in women and men has a number of features due to gender differences. Some characteristics of the skeletal structure and development of an asthenic child, an asthenic adult and an elderly asthenic will also differ due to age characteristics. This applies not only to externally noticeable manifestations, but also to character and changes in the psyche.

Women

An asthenic physique in women is considered by many as a gift of fate. An asthenic girl (woman) will most likely never have problems with excess weight (with the exception of serious endocrine or hormonal disorders).

Asthenic physique in women

For the female sex, the asthenic type of structure is characterized by:

• thinness, low body weight (often underweight);
• thin and long neck;
• bonyness;
• narrow chest, flat mammary glands;
• elongated oval face;
• long thin fingers;
• elongated upper and lower limbs;
• thin, long nose.

In terms of physique, asthenic women can resemble asthenic men. They often lack attractive rounded shapes and are angular. At the same time, short asthenics are more common among women. Their skeletal system is very fragile. The appetite of such women is reduced, which causes problems with hemoglobin, low blood pressure, irregular cycles, conception and pregnancy.

Poor nutrition, which asthenic girls adhere to intuitively, leads to decreased immunity, frequent colds, and problems with the gastrointestinal tract. Low body weight allows women to remain energetic, but they still lack the stamina and strength to engage in serious sports.

Men

Males with an asthenic body type are distinguished by high growth and underweight. Their muscles are usually not developed, and attempts to build them up or “pump up” are not successful, since they are not distinguished by strength and endurance.

The face of asthenic men is devoid of characteristic cheekbones, but at the same time, their facial features are angular. Long, thin arms, legs and fingers are usually pale. The asthenic constitution of the body also affects the intimate life of such men. They are more likely to encounter problems with potency and age earlier. At the same time, such men are reliable and good family men.

Children

An asthenic child from an early age causes concern in adults, since he eats very little. All efforts to feed him end in failure. Attempts to put pressure on the baby can only worsen the situation, since asthenics have an unstable nervous system.

Asthenic children have thin bones and differ from their peers in being tall and thin. In adolescence, when a developmental leap occurs, body weight deficiency becomes even more pronounced. Girls' first menstruation comes later than their peers. Teenage boys look physically weaker than their peers with a normal build.

If we talk about a psychological portrait, then such children are usually timid, have low self-esteem, compliant, vulnerable, and indecisive. They are drawn more to adults, although they love playing with children. Such children are intellectually developed even more than their peers. Education in the family should be aimed at their socialization and gaining self-confidence.

Normosthenic physique

Other names: mesomorph, Pitta dosha.

The athletic sports constitution of the body gives proportionality and harmonious build.

A mesomorph woman has:

• sculpted, athletic, proportional body with hourglass contours;
• developed muscles with a small layer of fat;
• proportional body and limbs;
• shoulders slightly wider than hips;
• medium size breasts;
• pronounced waist;
• normal metabolism;
• skeleton of medium width;
• elastic belly;
• well developed shoulders;
• deft, quick and sharp movements, excellent coordination;
• dense elastic skin;
• coarse hair.

Such women can easily gain weight and get rid of extra pounds, but in general they cannot be classified as either thin or plump, since this build is considered the classic standard of a female figure.

By the nature of a mesomorphic woman:

• active;
• ambitious;
• prone to leadership and adventurism;
• self-confident;
• They love sports and active walks.

Normosthenics have few health-related disadvantages, but in general they are prone to:

• hypertension;
• rheumatism;
• diseases of the respiratory and digestive system.

Nutrition for normosthenic women should consist of 40% proteins, 40% carbohydrates and 20% fats.

In sports, it is better to give preference to tennis, basketball, volleyball and other types of games.

How to determine body type based on height and leg length

Metrically, a person’s body type can be determined by knowing his height and leg length. With a wide-boned and normal-boned body structure, the height range ranges from 164 to 170 cm. Asthenics usually have a height of 170 cm and above.

The height and length of the legs have certain proportions in relation to each other. If the length of the lower limbs is less than half the height length, then the legs are considered short. It is measured from the femur (tubercle), which is located opposite the hip joint, to the sole of the feet, to the floor.

Classification by body type

Regardless of gender, in Russian medical school it is customary to consider the body types described at one time by Academician Chernorutsky. In the modern sports community, the Sheldon classification is more popular. They are both listed in the table below.

In general, the whole difference here lies only in the name. In addition, the Sheldon classification, as a rule, is used mainly in relation to bodybuilding.

If we draw parallels, we get the following picture:

• asthenic=ectomorph;
• normosthenic = mesomorph;
• hypersthenic = endomorph.

Each of the above types of body structure has its own characteristics, on which the structure of the training process, the duration of the path to achieving the desired result, and, of course, the nutrition program depend.

Relationship between body structure and temperament

The asthenic physique of women, men and children leaves an imprint on the characteristics of their behavior and character. Among asthenic people there are more hypochondriacs and melancholics, who are characterized by anxiety, lack of faith in their own strengths, a critical depressive outlook on life and timidity.

They cope poorly with stress and often become depressed. Belonging to such weak types of temperament is explained by initial physical weakness and difficulties in perceiving the world.

The problem with these people is lack of energy. Due to its absence, they cannot always cope with everyday and everyday difficulties and multitasking.

However, being melancholic and hypochondriac, asthenics usually adapt well to environmental conditions. Being intelligent and naturally gentle people, they often solve their problems together with stronger loved ones who accept them as they are.

In children

Children with this body type are thin, very fair, and their skin is more damaged than other children. Because muscle mass levels are too low, children are weak. The blood pressure is usually low, and the extremities (arms and legs, especially fingers) quickly become cold.

Signs of people with this body type:

• All people with this body type have a quiet voice, but well-developed attention
• The joints are quite flexible, but the spine is weak, so they often slouch, and a hunchback may appear prematurely
• Asthenics are afraid of blood, they can easily faint, they often feel sick, psychological disorders arise, and they are practically not resistant to stress and irritation.
• Asthenics are often afraid of decisions, they quickly fall into a stupor, are afraid of stress, and are vulnerable.

You can correct the situation with your physique with the help of increased physical activity, as well as the consumption of sweets and protein, carbohydrate foods, vitamin complexes and dietary supplements. I hope now you know what an asthenic physique is and what its characteristics are.

Characteristics of asthenics

In addition to a certain type of temperament, asthenics have the following character traits:

• fear of responsibility, independent life;
• inability to make decisions;
• inability to exist without outside support;
• the desire to shift important decisions to others;
• statement;
• isolation;
• detachment;
• helplessness.

Due to their character traits, they often voluntarily fall into a dependent position when others take responsibility for them, and they adapt. We can say that their character traits interfere with their development and self-determination. They adapt to adapt their desires to the needs and desires of other people, which hinders their development in an individual direction.

The positive character traits of asthenics are:

• empathy;
• diligence, diligence, accuracy;
• Gratitude;
• tact;
• the ability to give love;
• altruism;
• sympathy;
• devotion.

A true Aryan. 20 main signs of the higher, Aryan, Nordic type.

Description: The Eight Drives Method or Portrait Choices Method (MPM, Sobczyk modification) is a projective personality test developed by psychoanalyst and psychologist Leopold Szondi (Sondi) in the mid-20th century. The Szondi test is also called fate analysis and for good reason: it answers many questions, including explaining a person’s choice in love, friendship, profession, at work, and indicates a predisposition to certain diseases.

Then you will need to choose the most unsympathetic portrait (most unpleasant), and then the most unsympathetic portrait of the remaining ones. This will need to be repeated six times with each set of photos. Photos in a series are designated (numbered, labeled, named) from left to right, top to bottom.

Certificate of registration of mass media EL No. FS77-65950, issued by the Federal Service for Supervision of Communications, Information Technologies and Mass Communications (Roskomnadzor) on June 10, 2016. 16+

Peculiarities of perception of the surrounding world

An asthenic physique in people contributes to the formation of a special view of the reality around them. Such women and men are vulnerable and have a sensitive nervous system. When faced with life's realities and difficulties, such people do not go on the attack, but try to hide, get away from the problem, and withdraw into themselves. This character quality is called defensiveness.

Defensive asthenics are very conscientious, unlike aggressive and lazy-indifferent people. They are characterized by internal conflict and an exaggerated sense of their own inferiority.

At difficult turning points in life, asthenics see themselves as even more worthless and insignificant. All this leaves an imprint on social adaptation. Asthenics avoid noisy companies or changing occupations for fear of being misunderstood or ridiculed. The world around us frightens the asthenic person, since he does not know how to present himself properly due to low self-esteem.

Who is it

Asthenic can be identified not only by external signs, but also by behavioral characteristics, including features of self-regulation and ways of building contact with other people.
The first manifestations of the asthenic type appear from childhood - these are weak, sickly children who find it difficult to gain not only fat weight, but also muscle weight. With these apparent shortcomings, asthenics are characterized by a large amount of tenderness and sensitivity - they do not accept rough treatment, and any use of force can become quite critical, but it is this level of sensitivity that allows them to subtly respond to touch, distinguish temperature, etc. Physical sensitivity is based on the high degree of development of the nervous system, its mobility and sensitivity. This is what increases the level of emotional vulnerability and the tendency to introspection. The subtle nervous organization forces such people to perceive everything closely and react sharply, which ultimately can lead to nervous overload and a gradual withdrawal from social interaction. It is difficult for such people to adapt to a huge number of different temperaments and therefore they choose a narrow circle of close communication, where they feel protected, but with others they can behave rather reservedly and even coldly.

At school age, a high level of development of the sensitivity of the nervous system is manifested by rapid fatigue. This is explained by the fact that asthenics simultaneously read several streams of information, and while other children notice only the words of the teacher, they evaluate the situation in the classroom and outside it, the passage of time, changes in the appearance and mood of those around them. Due to the lack of an individual adaptive approach in the educational system, the child’s tension increases and ultimately manifests itself in irritability and outbursts of aggression. Over time, anxious experiences and various suspicious ideas may join.

Features of asthenics that manifest themselves in communication

Maintaining numerous contacts, sociability, popularity and increased demand are not the prerogative of asthenics. Some of them are characterized by an ascetic lifestyle. Being intellectuals, as a rule, by the time they reach adulthood, they have a social circle that suits them.

People with asthenic disorder feel the need for others to take care of them, which leads them to humility, affection, and fear of separation. Approval is another important moment in the life of asthenics. If an asthenic person is not approved, then his uncertainty increases and it becomes more difficult for him to make decisions.

Despite the desire to distance themselves from a large number of people, asthenics cannot stay on their own for long. In this case, they begin to feel loneliness, abandonment, and it seems to them that no one needs them at all.

Another important feature of asthenic people is increased self-criticism. They understand and justify the mistakes of others, while because of their own mistakes they engage in self-flagellation.

Advantages and disadvantages

• Someone is jealous of them, and someone is angry. This is about asthenic women. They have a beautiful slender figure, thin and transparent. They eat and do not gain weight, which causes the envy of those who are less fortunate;
• It is easier for such women to maintain good physical shape, since the accumulation of lipids occurs slowly in them. But, despite being thin and slender, the endurance and strength indicators of women are very low. The exception is asthenic athletes;
• It is very difficult to develop the muscles of an asthenic girl and create a pumped-up athletic silhouette. This is because they have slowed down the growth of not only fat tissue, but also muscle tissue;
• Asthenics are characterized by angularity, which does not particularly attract men. Model girls at fashion shows are an example;
• The “feet from the ears” of asthenic girls is, without any doubt, a plus. But the size of the bust, limited due to the same, poorly developed lipid tissue, is a minus;
• Narrow fragile shoulders, graceful feet and hands and a thin waist;
• These ladies are also lucky in that they do not have to struggle with excess weight;
• A feature that is important to consider when trying to lose weight. In women, muscles “go away” first. This means they need to lose weight not by reducing the number of calories consumed, but exclusively by strength training and a specially selected diet. Simply removing buns from your daily diet and losing weight will not work in this case.

Every body type has its own quirks. There is no clear division between what is “good” and what is “bad”. Accept your body as it was given to you by nature, with love and care. And knowing the characteristics of your figure will help you figure out what is acceptable for you and what is better to avoid in relation to your physical condition and body.

Features of performing work activities

Asthenic people have good intellectual potential. However, often natural timidity, some lack of energy and doubts in one’s own abilities become an obstacle to development.

Not all professions are suitable for asthenics. Therefore, it is important for such people to discern their strengths and correctly decide on the type of activity.

An aggressive environment where competition is strong and there is no room for emotions is not suitable for an asthenic. Running a business, active sales, or a political career are not for this type of person. Their abilities can be perfectly revealed in creative professions, art, as well as professions where it is necessary to show empathy and understanding towards people - educator, health worker, doctor, psychologist, social worker.

Development and work on oneself asthenics

Many consider the main problem of asthenics exclusively with thinness, although only a doctor can advise an asthenic to gain weight for medical reasons. More significant is the correction of the emotional palette and features of building your own life.

An important point that combines concern for mental and physical well-being is sport. Moreover, it is better for asthenics to choose active, paired, competitive sports or various styles of wrestling.

Private yoga classes with an instructor can help you relax and calm your nervous system, but the most important thing is to learn how to control your aggressive outbursts and work with suppressed emotions. Wrestling, running, athletics are places where you can safely release accumulated tension, and therefore protect yourself and your loved ones from random outbursts of anger due to the accumulation of tension.

The more tension an asthenic person can relieve in a safe way, the more internal resources appear, since the psyche spends more energy on restraining itself than on reacting. Everything that could not be realized through active actions should continue to be removed through relaxation. Alcohol and drugs are contraindicated here, since they relax the muscles, but activate the nervous system, causing it to become even more inflated. So after a good workout, massage or swimming is recommended.

You can establish social interaction by setting yourself the goal of meeting a couple of new people every day (or at least every Saturday). The main thing here is not collecting ticks, but trying to find a way of communication in which you feel maximum comfort and naturalness of the situation and your presence in it.

The longest process will be working on your inner feeling and perception of yourself - self-esteem, self-criticism, expectations and demands from others, and so on. Such categories can be dealt with over the course of several months, and to make the process more effective and faster, it is better to seek the advice of a psychotherapist. Stabilization of the emotional background is one of the primary tasks that an asthenic person should work on. The ability to control your emotions and expectations, stop excessive reflection and self-deprecation.

The ability to find sources of energy and fullness will help you not become exhausted at such a rate. For some it will be their own creativity, and for others it will be an opportunity for dosed communication with people. Saving mental resources and their timely replenishment is an algorithm necessary for every asthenic.

Health Features

People of the asthenic type are not distinguished by good physical fitness, strength, or endurance. All this leaves an imprint on the state of health. Long-term poor nutrition and low need for food do not allow you to fully replenish energy costs.

Low blood pressure and anemia are a faithful companion for asthenics. Against the background of reduced blood pressure, asthenics feel a loss of strength, weakness, and cannot get enough sleep, even after resting for a long time. Asthenics often suffer from colds and ARVI.

With age, many asthenics experience atrophy of muscle tissue and a complete lack of fat. This indicates a disturbed metabolism. Against the background of these disorders, aging of the body occurs earlier. Many asthenic people at 35-40 years old look old, their skin is flabby and wrinkled.

Endomorphic body type

Happy owners of a sternomorphic body type or a stocky body have fairly powerful and heavy bones, an expanded and shortened thoracic system, a soft structure of internal muscle tissue, a thickened and shortened neck, and a huge reserve of fat. Such endomorph men have a tendency to become overweight. The main goal of physical activity for owners of this body type is the constant fight against excess weight. As a rule, they have to develop muscle mass, which is located under an abundant layer of body fat. The most effective training programs are considered to be the so-called cyclic type exercises, which are often aimed at completely restructuring the body in favor of developing useful muscle mass and eliminating fat. Gradually the body will take on more prominent forms. In this case, the best option would be to consult with an experienced specialist who will help you create the correct program of a set of physical exercises for the development of muscle mass, alternating it with cyclic loads. The main mistake of endomorph men with a similar physique is the general misconception that intense and frequent running will help effectively burn excess fat. In this situation, this approach to the matter is not entirely correct, since when running, as a rule, only the internal reserve of the fat layer, which is useful for the human body, is neutralized. Proper training for an endomorph involves constant warm-up exercises, moderate running and mandatory strength training in the gym. Training sessions must be carried out four times every week. Outdoor training and walks must be included: moderate jogging in the morning and evening, cycling, various sports game competitions, intense swimming and much more.

Special attention should be paid to proper nutrition. Many men with such a body mistakenly completely limit themselves to proper nutrition and switch to fasting diets

This is absolutely wrong, since such fasting burns not only fat, but also muscle mass, after which the neutralized fat is quickly restored, thereby provoking the growth of new fat. First of all, you should very carefully monitor your carbohydrate intake in food; their amount should not exceed one hundred grams during the day. The recommended time for consuming carbohydrates is forty minutes before the planned workout and thirty minutes after its completion. Thus, a so-called “carbohydrate window” is formed. It is also recommended to consume food with the maximum content of substances such as calcium, magnesium, and various amino acids. A very important point is to strictly limit the consumption of harmful fats, thereby clearing the way for the free entry of healthy proteins into the body.

How to reduce emotional stress in women of asthenic physique

Due to physiological characteristics and more subtle emotional organization, emotional stress in asthenic women is higher than in men. In the period before the onset of menstruation, due to hormonal surges, women suffer from irritation, nervousness, increased feelings of anxiety and worthlessness.

To minimize such conditions, women should track their cycles and take sedatives. These can be herbs or herbal medicines (chamomile flowers, valerian tincture, novopassit).

Meditation, listening to calmly relaxing music, and psychotraining also help to calm down and accept oneself. In case of serious crises, you should consult a psychiatrist who will select antidepressants.

Fat and hormones

A number of hormones are responsible for fat deposition, the levels of which can vary greatly among people depending on heredity, health, age, medications, habits, etc.

Ghrelin – hunger hormone

It's simple. When the body needs food, the cells in the stomach mucosa actively produce ghrelin, and we receive a signal of hunger. It has been proven that ghrelin levels are higher in people who are nervous a lot, sleep little, and also have inflammatory processes in the body.

This indicator also depends on the characteristics of intrauterine development. Studies have shown that people whose mothers were malnourished during pregnancy have above average not only ghrelin levels, but also the level of “conductors” responsible for fat deposition. In this way, nature prepares an unborn person for the fact that he will not have to live in the best conditions, and “tunes” his body to obtain food and store it.

An important hormone is insulin.

It is produced by the pancreas in response to the intake of protein and carbohydrate foods. Insulin transports glucose and amino acids to the tissues that need them - the brain, muscles, internal organs. If more food is supplied than the body needs, the hormone “hides” it in adipose tissue.

For all these processes, the body's cells have insulin receptors. The higher their sensitivity, the less insulin is required to cope with the “portion” of nutrients. The more efficiently energy exchange reactions occur, and the better a person is saturated with food.

A number of factors can reduce the sensitivity of receptors:

• genetics (heredity),
• sedentary lifestyle,
• abuse of sweets and alcohol,
• some diseases

Cortisol – stress hormone

It is responsible for natural catabolic processes in the renewal cycle - it destroys protein tissues, in the place of which new ones are synthesized.

If there is too much cortisol (and this can be affected by both chronic stress and complex diseases), it intensively destroys protein structures, disrupting the functioning of internal organs and leading to muscle weakness. At the same time, the amount of subcutaneous fat increases - a kind of dubious compensation for losses. Lack of sleep and overly intense exercise, especially when coupled with poor nutrition, can also increase cortisol levels.

From all this we can conclude that the fat content in the body is influenced not only by the amount of food and activity, but also by a host of other factors. Many of them are truly dictated by genetics. And it is unlikely that it will be possible to change it. All that remains is to accept and love your body the way nature created it.

But this does not mean that you need to “forget” yourself. Exercise and proper nutrition are necessary, first of all, for health and well-being! And you can have it even when you are very different from the “glossy” standards.

How to gain weight for asthenics?

It is advisable for asthenics to consult with a nutritionist who will help create an individual program for gaining body weight.

It is necessary that more calories enter the body. However, you should not eat fast food, buns and sweets. It is better to include chicken, fatty fish, cereals, and nuts in your diet.

To gain weight, it is recommended to eat herring. This fish contains substances that promote protein synthesis and muscle building. Another product that helps you gain weight is sour cream.

The main principles of nutrition that promote weight gain:

• diversity;
• regularity;
• calorie tracking;
• the presence of feasible physical activity;
• compliance with the drinking regime;
• minimizing stressful situations.

In men

Body type (ectomorph, mesomorph and endomorph) is determined by body proportions, weight gain characteristics and the body’s response to physical activity. A person who understands the characteristics of each type will be able to build a training program and diet in accordance with his goal. Pure asthenics (ectomorphs) are common among men: they have difficulty gaining muscle mass, eat a lot and do not gain weight. They have the following parameters:

• long arms and legs;
• elongated torso;
• Long neck;
• narrow shoulder girdle;
• high growth, less often - average.

Most people notice signs of several types in themselves at once, but one always dominates. If the conclusion is not obvious, then measure the circumference of your wrist. The asthenic type is characterized by thin bones. Therefore, a wrist circumference of 18 cm or less will testify in its favor.

Difficulties and inconveniences for asthenic people?

In life, asthenics face a number of difficulties. In physical terms it is:

• low endurance (affects performance, which accordingly is also not high);
• excessive thinness (during puberty, asthenics often become objects of ridicule, which reduces their already low self-esteem);
• poor health (frequent ARVI, low blood pressure).

In psycho-emotional terms, it is difficult for asthenics to build new relationships and achieve their goals. Their energy is not enough to lead an active social life, and the prospects for making independent decisions are frightening.

But this does not mean at all that the life of an asthenic cannot be happy. Your occupation and profession should be chosen carefully, taking into account your abilities. In this case, the asthenic’s potential will be fully revealed, and will not be wasted on a job that has no prospects for him, where he must reach the top with strength, arrogance and pressure.

The asthenic body type leaves an imprint on the life and character of both women and men. However, in fact, there are not so many asthenics in their pure form. Mixed types are more common, when people have some of the traits of asthenics. The main thing for such people is self-acceptance, which will open boundaries for communication with other people and development.

Article design: Vladimir the Great

Ectomorph nutrition

Nutrition is the main aspect of a healthy and strong body. Men of this type face difficulties when they want to strengthen their muscles, increase their volume and make their figure more attractive. But, having a fast metabolism, they are unable to gain the necessary weight. Therefore, the result cannot be achieved without controlling the caloric content of food and the balance of dietary fat.

When choosing products, preference should be given to nourishing and natural items. It is better to refuse or minimize the consumption of simple carbohydrates (sweets, baked goods) and exclude fast food. Preferably complex carbohydrates: cereals, whole grain pasta, whole grain bread. These products should be at least half of the daily diet. Don't forget about fiber: fresh vegetables and fruits.

When gaining weight, an asthenic man should increase the amount of protein foods to 30% of the daily food intake (meat, fish, cheese, eggs, cottage cheese, soy, legumes). You need about 15% healthy fats (vegetable oils, avocados, seeds, nuts).

In addition to recommendations on the balance of food intake and calorie control, the asthenic type requires adherence to the following nutritional principles:

• the daily calorie intake should be divided into 5-6 meals and distributed evenly throughout the day;
• 1.5 hours before training, eat a hearty meal with complex carbohydrates;
• after training, eat protein foods;
• have a hearty breakfast no later than an hour after waking up;
• for the first time of gaining weight, the asthenic type requires an increase in the basic caloric intake by 150-200 calories.

Women

Asthenic women can be very hardy, agile, and sparkle with energy. They have a penchant for leadership, adventurism, they want everyone's gratitude, despite their complexes about being too thin. Many of them like active sports and walks. They are drawn to something new, extreme.

Even if they are slightly afraid of the outside world, asthenic women constantly need to give love and care to others. There is a joke that says that an asthenic woman can be married even to an alien - no matter who he is, she will still love him and take care of him.

Nevertheless, asthenic women often have mood swings and are emotionally unstable.