Tip 1: How to gain weight and muscles
Tip 1: How to gain weight and muscles
Collect muscle mass and increase the total the weight body is much harder than dumpinga few extra pounds. It will take a lot of effort to achieve the desired result. The main thing you should pay attention to is nutrition and exercise.
Instructions
1
First, to increase body weight,there are very often, several times a day, because the body must constantly have sources of growth. It is better to eat in small portions, but often than to eat two or three times a large portion. The sense of such a diet will not work, and the training will in this case not too effective. So include in your schedule, except for breakfasts, lunches and dinners, also so-called snacks. They should be repeated every 1.5-2 hours. Eat green tea, yogurt, fruit, sandwiches during such small breaks. By the way, you generally should forget about what a feeling of hunger. To increase muscle building material must enter the body constantly.
2
Do not forget that your diet will now beconsist of both carbohydrates, fats, and proteins. True, the latter should be much larger. The fact is that after training, muscle tissue needs updating, and for this you need proteins. Their daily allowance per day is approximately 1.5 g per kg of body weight. Pay attention also to the fact that you need to take a sufficient amount of liquid (for a day drink at least 12 glasses).
3
Of proteins it is useful to eat fish, eggs, meat. It is best if the meat is chicken (it is easier to digest). It is not recommended to eat more than three eggs a day, even two will be enough. In addition, the ration should include cottage cheese, fermented baked milk, kefir or milk with a high percentage of fat. From carbohydrates, often eat pasta, potatoes, white bread. Remember and about fats: salads, for example, fill with soy, olive or sunflower oil.
4
It is equally important for a set of muscle mass andexercise stress. However, one should be careful here: increase it only gradually in the class, increase the weight of the simulators a little too (instead of weight, you can increase the number of repetitions of the selected exercises). By the way, the optimal number of repetitions is 8-12 times. It will not make sense to do neither less nor more at first. So choose the appropriate weight for this.
Tip 2: How to gain weight and pump up muscles
Properly composed diet provides an opportunity to put "into action" nutrients that will help you to type the weight. Exercising will help pump muscles.
Instructions
1
Visiting the gym will allow the muscles to grow if the amount of calories consumed is increased, since muscles need "building material", and allthe body - in the energy for intensive training. Include in your diet enough protein and carbohydrates, if you want to gain weight and make muscles inflated. Daily intake of calories, calculated for people of normal build, should be increased 3 times, if you are subjected to physical exertion.
2
A balanced diet is no less important than a high-calorie diet. Increase the proportion of protein in the diet to 30%, do not forget to include fatty acids and simple carbohydrates in the diet.
3
Use complex carbohydrates before exercise,energy is released from them not immediately. Eating an hour before the start of classes will give you the opportunity to go to a workout with a "light" stomach, which will create favorable conditions for weight gain and help the body supply energy to muscle cells.
4
Think about the fact that different nutrientsdigested in different ways. Eat proteins and carbohydrates with fats separately, proteins need an acidic environment of the stomach, and carbohydrates and fats lower its acidity. Eat according to the schedule, then the gastric juice will begin to be produced in advance, this will increase the digestibility of proteins and will help gain weight.
5
Because the muscles are 75% water, andtime of training it leaves with sweat, it is necessary to fill these losses. Do not drink sweet soda water, it acts badly on the stomach. Minerals are more difficult to digest by the body, so it's best to use pure ordinary water, you need to drink it as much as your body requires. After training, it is useful to drink a packet of milk, it contains about 30 g of protein, which is absorbed at a time.
6
To gain and maintain weight and muscle mass,It is necessary to take vitamins, macro- and miroelements. In order to pump muscles, you need calcium, joints need vitamins A, C and E, bones - vitamin D3. Take a vitamin complex with the content of all the substances necessary for the body and refuse to take chemical preparations to maintain health.
