Normal ratio of height to weight in women. Determination of the rate of height and weight, taking into account age indicators. Maximum permissible body weight

When observing a healthy lifestyle, the indicators of weight and height must be taken into account. These indicators are very important for men. Indeed, depending on the ratios of these measures, the diet and physical activity are established. What is the rate of height and weight for men? It all depends on the body type, which is given by nature. Of course, it can be corrected and brought closer to the ideal, the desired goal.

What are the different body types?

Before establishing the correct, ideal proportions, the ratio of weight and height in a man, you need to determine the type of male physique. Also, some related factors (waist, hips), body features are taken into account. In general, there are three body types:

• Asthenic type. With this body type, a man has a lean body. As a rule, asthenics have a thin, elongated neck, narrow shoulders, and elongated arms. Often such men have accelerated metabolic processes. The skeletal system with asthenia is very light, and there is practically no fatty deposits.
• Normosthenic type. In this case, the ratios of the body, limbs and neck are proportional. The metabolic rate is moderate.
• Hypersthenic type. Such a man has broad shoulders, not very long, but a wide neck. The figure of hypersthenics is stocky, strong. Very often, such men are diagnosed with a slow metabolism.

You can determine your body type using other options. It is enough to connect the thumb and forefinger of the hand around the wrist, in the area of ​​the bone. If such a bracelet turns out without problems, the man is asthenic. If, however, some efforts are needed to connect the fingers - a normosthenic, it is impossible to connect - a hypersthenic.

You can also establish the nature of the physique by measuring the circumference of the wrist. If the length of the wrist in circumference is more than 20 cm, the young person has a hypersthenic body type. If a result of 17-20 cm is obtained, a man is normosthenic, less than 17 cm is an asthenic.

Body mass index (Quetelet index)

By determining the body mass index, it is possible to identify whether a man has a form of obesity, or vice versa, lack of mass in relation to his growth. It is customary to calculate the index for a person aged 20 to 60 years. If we calculate the ratio of the norm of body weight and height at an earlier age, the indicators will not have a high degree of reliability.

The formula for calculating body mass index in young people is as follows: weight (kg) / height (m) squared. For example, a man is 175 cm tall and weighs 89 kg. The index calculation will look like this:

• 89/(1,75*1,75) = 29.

The norm for a male body is from 19 to 25. Therefore, the result obtained indicates that the young man is overweight for his height. It is by the level of excess body mass index that experts establish the degree of obesity of a man or woman. Also, using this indicator, you can determine the approximate level of body fat. To identify the type of spread of adipose tissue, there is another calculation formula: waist circumference (cm) / hip circumference (cm). Normally, for guys, this figure should be equal to 0.85.

Formulas for determining the norm of the ratio of height and body weight in men

With the help of Nagler's formula, you can easily determine whether the body weight of a representative of the stronger sex corresponds to his height. So, with a height of 152 cm, a man should weigh no more than 45 kg. Further, for all subsequent 2.4 cm of growth, it is worth adding 0.9 kg of weight. By comparing the data obtained with the table, you can identify the norm or deviation from the norm. For young people, Nagler's table looks like this:

Height (cm)	Weight (kg) with asthenic constitution	Weight with a normosthenic constitution	Weight with a hypertensive physique
160	52,3-55,9	55-60,2	58,4-64,7
163	53,7-57,3	56,4-61,8	60,2-67,4
166	55,3-59,1	58,2-63,4	61,6-69,5
169	57,3-61,2	59,8-65,7	63,5-72
172	59,3-63,3	62-68,2	66-74,5
175	61,4-65,5	64,1-70,5	68,2-76,8
178	63,5-68,1	66,3-72,7	70,3-79
181	65,7-70,2	68,4-75,3	72,6-81,7
184	67,8-72,4	70,6-78	75,3-84,4
187	70-75,7	72,7-80,9	77,5-87,2

The formula for calculating the norm of weight and height according to Brock

This method of determining the average, normal parameters of height and weight in people is the most common. In this case, it is necessary to take into account the type of physique and the age of the young man. It is worth subtracting 110 from the height in cm for those men who are under 40 years old. If a representative of a strong half of humanity is older than 40, the figure 100 is subtracted. With an asthenic type of body, the result obtained is reduced by 10%. If the man is hypersthenic, the result increases by the same 10%.

For example, a man's height is 185 cm, his age is 30 years, and by the type of physique he is hypersthenic. So the formula in action will look like this:

• 185-110 = 75, add 10% to the result. So, normally the weight of this guy should be 75.7 kg.

Determination of the ratio of body weight and height of a man according to the McCallum formula

This method of identifying the norm is considered the most informative, taking into account the ratio of height to body weight of a guy. This formula is based on the measurement level of the wrist circumference. So, normally all indicators look like this:

• The volume of the sternum is 6.5 times the circumference of the wrist;
• The hip girth is normally less than the chest girth by 15%;
• Waist volume - 70% of the result of the sternum volume;
• Neck volume - 37% of the resulting sternum volume;
• Biceps parameters - 36% of the sternum girth;
• The shin circumference corresponds to 33% of the chest circumference.

These parameters most accurately determine the mass norm for representatives of the strong half of humanity. Depending on the direction in which the deviation is going, it is worth revising the diet, physical activity. To clearly see which ideal you need to strive for, there is a special table. It shows weight norms for young people of different heights, and different body types.

Body type	Height (cm)	Weight, kg)
Asthenic	160	53,4
	165	57
	170	60,7
	175	66
	180	68
	185	74
Normosthenic	160	60
	165	64
	170	67
	175	73
	180	75
	185	80
Hypersthenic	160	65
	165	70
	170	74
	175	78
	180	82
	185	86

Determination of the norm of height and weight, taking into account age indicators

When identifying the average ratio of height and body weight of a man, his age should also be taken into account. It has long been proven that over the years, the weight of any person gradually increases. But growth, on the contrary, decreases. So, in adolescence, young people are 1-2 cm taller than in old age. Consequently, the norms will differ depending on the age.

For the deduction of the norm, there is a special formula that takes into account the growth with age. So, the indicators for the calculation are as follows: 50 + 0.75 (height in cm-150) + (age-20) / 4. Therefore, the weight norm for a 45-year-old man, with a height of 180 cm, will be as follows:

• 50 + 0.75 (180-150) + (45-20) / 4 = 50 + 22.5 + 6.25 = 78.75 kg - ideal weight.

This method of calculating the rate is not the most accurate, but popular. The results are generalized, since the nature of a man's physique is not taken into account. Therefore, minor deviations from such a norm in one form or another should not bother and worry the stronger sex. When determining your ideal weight, you should rely on your own feelings. Any man should be comfortable in his body. And a slight excess of mass is not a reason to panic, exhaust yourself with training. Remember, a healthy mind is in a healthy body.

Choosing a suitable diet, every woman hopes to quickly become more attractive in the eyes of others, to get a chance to advance in her career. Having set yourself a cherished goal, you can put up with a few restrictions in food, and then they should not seem exhausting. However, to begin with, you should still decide what real result you should strive for.

Weight to height ratio table for women

Weight - kg, Height - cm

Height, cm	Weight, kg	Height, cm	Weight, kg	Height, cm	Weight, kg	Height, cm	Weight, kg
148	46,4	149	46,8	150	47,4	151	47,8
152	48,3	153	48,9	154	49,4	155	49,9
156	50,5	157	51,0	158	51,6	159	52,1
160	52,6	161	53,2	162	53,9	163	54,5
164	55,1	165	55,8	166	56,6	167	57,4
168	58,1	169	58,8	170	59,5	171	60,2
172	60,9	173	61,7	174	62,4	175	63,1
176	63,8	177	64,5	178	65,2	179	65,9
180	66,7	181	67,4	182	68,1	183	68,8
184	69,5	185	70,2

Weight to height ratio table for men

Height, cm	Weight, kg	Height, cm	Weight, kg	Height, cm	Weight, kg	Height, cm	Weight, kg
158	56,4	159	57,0	160	57,6	161	58,2
162	58,7	163	59,2	164	59,8	165	60,3
166	60,9	167	61,5	168	62,2	169	62,9
170	63,7	171	64,4	172	65,2	173	66,0
174	66,7	175	67,4	176	68,1	177	68,9
178	69,6	179	70,4	180	71,2	181	72,0
182	72,8	183	73,6	184	74,4	185	75,2
186	76,0	187	76,8	188	77,6	189	78,5
190	79,4	191	80,3	192	81,2	193	82,1
194	83,0	195	83,9

What is ideal weight

First, you will have to buy modern scales in order to accurately find out your real weight with their help. Only after that it will be possible to confidently determine how many kilos you have to get rid of so that your weight becomes ideal. Although, there are situations when in order to get a beautiful figure, on the contrary, you have to increase the weight. After all, people differ among themselves not only in their character or appearance, but above all in the structure of the body. Therefore, in order to establish optimal proportions, it is extremely important to correctly determine the individual body type of a person.

Female body types

The 3 main types of female physique:

1. Thin-boned (asthenic) - in women with this type of limbs are elongated, bones are thin, the neck is also thin and long, muscle development is relatively weak. Usually, representatives of this type are lightweight; they are very active, even with forced feeding, they grow fat slowly, not immediately, since they expend energy much faster than they accumulate it.
2. Normal (normosthenic) - women with this physique are definitely lucky. Basically, they have a well-proportioned, beautiful figure. Body sizes are different in their correct ratio.
3. Broad-boned (hypersthenic) - in owners of this type, the transverse dimensions are significantly larger than in previous body types. They are distinguished by thick, heavy bones; they also have broad shoulders, hips and chest; the legs are usually short. All women with this type are most prone to being overweight. They often have to strictly monitor their diet.

To determine the type of physique, you just need to measure the circumference of the wrist: in asthenics it is less than 17 cm, in normosthenics it is 17-19 cm, and in hypersthenics it is more than 19 cm.

What is the growth rate

Height in women plays a very important role in the correct determination of her optimal weight. For quite a long time, such gradations of growth in European women were considered classic:

• low - 150 cm or less;
• below average - 151-155 cm;
• medium - 156-166 cm;
• high - 167-177 cm;
• very tall - 177 cm or more.

By the end of the 20th century, due to acceleration, changes were made to this scale: for women with wide bones, average (normal) height is allowed to be considered from 166 to 170 cm.

Ideal leg length

It is clear that height is highly dependent on the length of the legs. Today, the profession of a fashion model is becoming one of the most highly paid and prestigious, and long beautiful legs will not go out of fashion. However, in practice, of course, people have to be content with what nature has endowed. The length of your legs should be measured from the tubercle of the femur to the floor.

Basically, long legs are characteristic of most tall women with normosthenic and especially asthenic types. In small women, the legs are predominantly short, but if they correspond to the proportions, then the figure will not suffer. Legs in the correct physique should be more than half the height, then the proportions will be respected. And if the length of the legs is less than half the height, then they are considered short. Most often, this disproportion is found in short women with a hypersthenic type. But even in this case, it is possible to visually hide such a disparity when using shoes with heels.

Your figure is considered ideal if the length of your legs is more than half of your height by the following values:

• in broad-boned ones - by 2-3 cm or more;
• with a normal type - 3-5 cm;
• in thin bones - by 5-8 cm.

With a height of 167 cm in a normal body type of women, the length of the legs is 90 cm, in which case the proportions of her figure are considered ideal.

Ideal women's sizes

Having understood the norms of vertical proportions, you can also begin to determine the horizontal proportions. First you need to measure the chest-waist-hip circumference. Traditionally, 90-60-90 standards are good for tall girls. At the same time, a short woman who wants to look attractive must go to other norms.

With a normal body type, the correct ratio of weight and height is when the circumference of the chest (chest) is half the height plus 2-4 cm.To determine the size of the bust, add 8-11 cm to the result.Calculate the ideal waist by subtracting from the growth rate of 100-107 cm. The hip circumference should exceed the waist size by 25-30 cm.

For girls with thin arms and legs, the ratio can be considered optimal, in which the chest is 83-86 cm, and the bust circumference is 4-5 cm higher than these values. The waist of this type of figure is thin - 60-65 cm, and the hips are about 25-30 cm larger. With a wide-boned body type, these indicators are much higher. So, the chest should exceed half the height in circumference by 8-11 cm; to determine the size of the bust, add another 8-11 cm. With a height of 166-168 cm, the optimal waist is 72-76 cm; the hip circumference is 25-27 cm larger.

Determining the optimal weight

Your body weight depends on your height, body type, and age. It is easy for a woman to determine her optimal weight thanks to the calculations of science. A simple way is to use the formula of the famous French anthropologist Paul Broca: ideal kilograms are equal to height in centimeters minus 100. However, the formula is slightly outdated, so the formula can be left for the elderly today. Today, for 17-50-year-olds, according to fresh ideas, 7-10% of the mass should be subtracted from the result obtained by the formula.

There is another calculation method - using the Quetelet formula: weight (grams) is divided by height (centimeters). For all women aged 16 to 40 years, the height in centimeters must be multiplied by the coefficient assigned to the body type and age.

In general, women with a thin-boned type should have approximately 325 g of mass for every centimeter of height; with a normal physique - 350 g of mass, and for those women who have a wide bone - 375 g.

Attention should be paid to the fact that the optimal weight of women (especially for those below 160 cm) must be 10-15% less than normal. It is recommended for undersized representatives of the fairer sex to have a weight of 3-7 kg less than the norm until at least 18-20 years old.

Everyone who is losing weight is interested in the question of the norm. What weight is considered normal for yourself? There are a number of formulas, using which you can determine to what extent your body weight corresponds to a particular average value. After all, all these formulas are derived from the calculation exactly for the average person. Therefore, resorting to them, one must clearly realize that any formula of normal weight is conditional.

In reality, each of us has his own individual genetically predetermined value of the optimal body weight, which depends on the totality of innate structural features of tissues and organs of the body as a whole.

So, for example, there are three types of physique - asthenic (thin-boned / ectomorph), normosthenic (normal / mesomorph) and hypersthenic (broad-boned / endomorph).

To determine your type, you need to measure the circumference of your wrist.

• Less than 16 cm - asthenic;
• 16-18.5 cm - normostenic;
• More than 18.5 cm - hypersthenic.

• Less than 17 cm - asthenic;
• 17-20 cm - normosthenic;
• More than 20 cm - hypersthenic.

In addition to body types, the body of each of us is programmed for a certain weight. This program is started by the mother during her pregnancy. It is believed that if she gained excess weight during pregnancy, then the child in the future may have difficulties with controlling body weight. Throughout our lives, we are both wrong and we are laying another program. While losing weight, many are faced with the so-called balance point or set point, when using healthy methods, and if it works, then it is not possible to keep it.

For example, you weighed 90 kg, lost up to 55 kg, want to lose another 5 kg, but it doesn't work, no matter what you do. At the same time, even arranging yourself a break from diet and small holidays, you do not gain more than 3-5 kg, which you then easily lose. Perhaps you have reached your balance point, and it can cost you dearly to overcome it. When the body is under constant stress, and diet, exercise and high demands on oneself are constant stress, the risk increases. It is important to listen to yourself and the needs of your body.

If you do not take into account the individuality of the body and physique, then you can use the following simple formulas in approximate calculations (by P.P. Broca, 1871):

For men

(Height in cm - 100) x 0.9 = ideal weight.

For women

(Height in cm - 100) x 0.85 = ideal weight.

There is another formula that can be used for both men and women:

(Height in cm - 100) = ideal weight.

Example: If your height is 152 cm, your weight should be 152 - 100 = 52 kg.

There is another formula:

Height in cm x Bust in cm / 240 = ideal weight.

Example: (155 x 96) / 240 = 62 kg.

Do not forget that it is necessary, nevertheless, to take into account the physique, that women by nature have more fat than men.

Therefore, you can use the following data to determine your ideal weight:

For men

Height, cm	Body type
	Lean (asthenic)
155	49 kg	56 kg	62 kg
160	53.5 kg	60 kg	66 kg
165	57 kg	63.5 kg	69.5 kg
170	60.5 kg	68 kg	74 kg
175	65 Kg	72 kg	78 kg
180	69 kg	75 Kg	81 kg
185	73.5 kg	79 kg	85 Kg

For women

Height, cm	Body type
	Lean (asthenic)	Normal (normosthenic)	Broad bone (hypersthenic)
150	47 kg	52 kg	56.5 kg
155	49 kg	55 kg	62 kg
160	52 kg	58.5 kg	65 Kg
165	55 kg	62 kg	68 kg
170	58 kg	64 kg	70 Kg
175	60 kg	66 kg	72.5 kg
180	63 kg	69 kg	75 Kg

Ideal weight formulas help you navigate until when you can lose weight. However, it is important to understand that two people of exactly the same weight can look completely different. It's not about height or body type, but body composition - the ratio of muscle to fat. Look at the photo.

Adipose tissue is more voluminous than muscle tissue. Therefore, the girl on the left looks more curvaceous than the girl on the right, although they have the same weight. And therefore, it is so important to strive not so much to lose weight as to strengthen muscles with the help of strength training and.

This table of height and weight will help you determine the height-to-weight ratio of children, adolescents, adult men and women. It is conventionally divided into 2 parts (for children and adults), which will help you easily navigate the numbers.

Height and weight table for boys, girls, adolescents

The first part of the table contains data for girls (girls) and boys (boys) aged 3 to 17 years. Depending on the age, the norms of the weight and height of the child change.

How to use the table th: select the gender of the child in the first line, then in the first column - his age and see the range of norms for weight in kilograms and height in centimeters.

note that the given indicators are conditional since they depend on many factors: heredity, lifestyle, diet, physical activity, place of residence, nationality, etc. Therefore, if there are small deviations, then you should not immediately worry (about 20% of absolutely normal children have different ratios of parameters), but it is better, if possible, to calmly talk with a doctor.

Height and weight table for men and women

The second part of the table is devoted to adults who are over 18 years old. It does not depend on age, because the body has already formed and over the years the ratio of height and weight should not change significantly.

But there is a dependence on your body type I.

If you are tall, thin bones, long legs and arms, a thin neck, a fast metabolism (no matter how much you eat, you do not get better), then, most likely, your type - asthenic (thin bone)... If you are stocky, have a wide bone, rather short limbs, then most likely you have a physique hypersthenic (broad-boned) type... Can't identify yourself to any of the above types? So you are - normostenic with normosthenic (normal) physique m.

There is also an elementary test to determine which group you belong to... Grasp the wrist with the index and thumb of the opposite hand (at the level of the protruding bone). Did it work, and the wrist is freely located in the resulting "ring"? You are an asthenic. If the wrist is wrapped tightly, then it is a normostenic. It is not at all possible to connect the fingers around the wrist - hypersthenic.

How to use the table: choose the gender of a person, determine his body type, see the weight norms in the line of the corresponding height.

Part 1. Table of height and weight of boys, girls, adolescents
Part 2. Table of height and weight of women and men

Ideal height to weight ratio

I would like to say separately about the ideal proportions of the body. Despite the active propaganda of certain "correct" relationships of the parameters of a person, such a concept, in principle, cannot exist. As trite as it sounds, each person is individual and beautiful precisely with his own, unlike anyone else, beauty.

When someone tries to convince you that when you are tall, for example, 170cm, the weight should be 50kg, will you believe it? This is the figure that looks more like a thin long humanoid! There are simply people who benefit from convincing you of this, they pursue their own selfish interests, and they absolutely do not care about your health and appearance. So why do you listen to them and let them profit from you?

Is it worth chasing a fashion that can change dramatically in just a few decades? Back in the middle of the twentieth century, curvy forms were in fashion, and already in the 90s of the last century skeletons walked along the catwalk, trying not to fall from any breath of air.

Another question if you weigh too much or too little... Then health problems may arise, which is why it is necessary to know the normal ranges in accordance with the height and weight chart in order to simply be guided by them.

Normal ratios for you!

It doesn't matter how much you weigh, the main thing is how you look, however, there is a concept of the normal ratio of a person's weight and height, taking into account age. Using special formulas, tables, weight calculator, you can determine what should be the normal weight.

Today we will talk about the normal ratio of height and weight in men of different ages, and how to eat in order to bring the average norm closer to the ideal: the secrets of perfect celebrity forms and the recommendations of nutritionists.

How centimeters and kilograms compare

How much should I weigh? An easy way to determine your weight is a chart that provides information on the normal ratio of height to weight in men. The table below takes into account not only the parameters in centimeters, but also the physique.

It is not difficult to determine which group you belong to: try to clasp your wrist with the thumb and forefinger of your other hand, if it is easy for you to do this (with a margin) - you are asthenic, if it did not work out - hypersthenic, if fingers barely touched - normal.

Height in cm.	Asthenics (weight in kg.)	Normasteniki (weight in kg.)	Hypersthenics (weight in kg)
160	52 - 56	55 - 60	59 - 65
162	53 - 57	56 - 61,51	59,6 - 67
164	54 - 58	57 - 62,5	61 - 68
166	55,51 - 59	58 - 64	62 - 70
168	57 - 60	59 - 65	63 - 71
170	58 - 62	61 - 67	64 - 73
171	58,5 - 63	61,5 - 67,5	65 - 74
172	60 - 64	62 - 68	66 - 75
173	60 - 64	63 - 69	67 - 74
174	61 - 65	64 - 70	67 - 76
175	62 - 66	64 - 70	68 - 77
176	62 - 66	64,9 - 71	69 - 78
177	63 - 67	65,4 - 72	70 - 78
178	64 - 68	66,5 - 73	70 - 79
179	65 - 69	67 - 73	71 - 80,0
180	65 - 69	67 - 74	72 - 81
182	66 - 71	69 - 76	73 - 83
184	68 - 72,4	71 - 78	75,5 - 85
186	69,5 - 74	72 - 80	76,5 - 86
188	71 - 76	73 - 82	78 - 88

If the table does not contain the ratio you need, you can use the simplest formula or calculator to calculate the Quetelet Body Mass Index (BMI). BMI = body weight (kg) (height in measures) ². For men, the normal value of the index is from 20 to 25.

A man with a height of 170 can weigh from 58 to 73 kg, and 182 cm suggests a weight of 65 to 83 kg. BMI makes it possible, through the ratio of height and weight, to judge the presence of obesity, its stages, or, conversely, about the lack of mass, as a deviation from the norm.

Another way for men to find out how much he should weigh with his height, for example, 175 or 180 cm, is a calculator for calculating the ideal weight according to Brock. Formula: body height (see) - 100! However, over time, a small amendment was introduced: for growth below 165, 100 is subtracted, for growth from 165 to 175, 105 is subtracted, and if growth is above 175 - the number 110.

So, if you are a man with a height of 170 cm, your ideal weight is 65 kg, and if with a height of 180 cm - 70 kg. It should be remembered that the Brock normal weight calculator is recommended for those under 40 years of age.

Where does the arrow of the scale move over the years?

When calculating the normal ratio of weight and height for men, it does not hurt to take age into account. What will go outside the normal range for a young man is sometimes the ideal ratio for an older man.

The following formula or calculator allows you to take into account both age and height: body weight = 50 + 0.75 (height in cm-150) + (age-20): 4. So with a height of 172 cm and the age of 60 years, the ideal weight will be 76.55

For men after 45-50 years, a table will also be useful, which shows what the normal ratio of weight growth and age should be.

The data presented in the table (the ratio of height and weight) seem to be somewhat overestimated in comparison with those given by the calculator based on the Quetelet and Broca formulas, but in fact, this age makes its own adjustments to the concept of the norm. In any case, if you notice deviations from the norm, you should talk to your doctor, perhaps change the diet.

Build Muscle Mass: Towards Ideal

You will not surprise anyone with normal parameters of the ratio of weight and height. Magnificent relief, a perfect pumped body, like that of world celebrities and superheroes - this is the goal that many people, regardless of age, are pursuing today. Any athlete, film actor, in good shape, will say that you need to change your attitude to nutrition, do not feel sorry for yourself in training and get enough sleep.

You should visit the gym regularly (at least three times a week), exercise with stress. A simple and effective set to start with after a good warm-up:

1. bench press lying (or in an incline).
2. deadlift ("Roman", "classic", "deadlift").
3. barbell squat.

These three exercises are often referred to as "base" exercises. All of them imply a certain technique of performance, with which the trainer will introduce you. Before proceeding, consult your doctor. Remember to be serious about the regime: you need to go to bed and get up at the same time, taking at least 7 hours to sleep. The body needs full recovery.

Correct diet

What should be the diet? The answer is balanced and high in calories. It should contain proteins, fats and carbohydrates in the correct ratio, in accordance with your daily calorie intake. Here are some tips to help you not only gain mass, but increase the amount of muscle in your body:

1. Determine the normal daily calorie requirement and add another 500, otherwise there will be no gain. On average, a man with a weight of 70 kg and a height of 182 cm needs 2217 kcal per day (can be calculated using a calorie calculator). If he wants to gain weight, he should consume 2700 kcal. So the superhero Christian Bale, with the help of a high-calorie diet, managed to gain 40 kg (and this is muscle) in 5 months for his role in Batman. Celebrity Record!
2. Eat eggs, lean meat, fish, seafood steamed without oil and salt as a source of protein.
3. Use vegetable oils, fish oil, nuts to provide the body with fats. Eliminate lard, butter, mayonnaise - foods that contribute to the formation of fat.
4. Carbohydrates as the main source of energy must be divided in terms of the ratio of fast and slow carbohydrates in the diet. Quick (buns, sweet fruits) to consume immediately after physical activity, if you do not exercise, exclude them altogether. Eat slow carbohydrates (cereals, potatoes, vegetables) throughout the day without fear, because this is the main source of energy.
5. Eat small meals 5-6 times a day. One of the celebrities - the famous wrestler, actor and owner of the perfect abs Dwayne "The Rock" Johnson eats seven times a day, the basis of the diet is cod meat.
6. Consume during and after training special supplements for gaining mass and endurance (protein, creatine, amino acids, etc.)

Being considerate of how much you weigh is a very sensible approach. Weight problems often lead to health problems. Take care of yourself, be active and fit, and most importantly smile - it beautifies at any age and weight!