First of all, direct attention to its own power supply.Your daily diet should be divided into six or eight portions.Calories, choose the highest.The daily rate of consumption of food per day should be about 5000 kcal.
Try to adhere to the principles of a separate food.Protein foods, which includes dairy products, meat, fish, etc., eat separately from carbohydrate.Her are bread, pasta, cereals, vegetables, fruits, etc.
never misses a meal.Be sure to breakfast and dinner, snack about an hour before your workout.So you will always have enough energy to practice, and protein to build muscle.
If muscle building important point is the term muscle recovery.On average it is 48 hours.That is when the muscle is fully recovered from the previous lesson, you should star
t a new exercise.Therefore, the daily power classes will not bring the desired result.Better Train every 2 - 3 days.
for muscle recovery process is very important a good rest.Daily sleep should be at least 8 hours.Also, try to avoid unnecessary anxiety and stress.It inhibits the body's recovery process.
Include strength training squats, bench press and standing, lying down, with a barbell lunges and deadlifts.If you are unsure how many repetitions you should do, start with 6 - 8 repetitions in one go.Later increase the number of approaches better than repetition.Try one exercise to involve multiple muscle groups, and avoid working in one direction only.
Compliance with the above rules will yield positive results within a few weeks.You will only continue to operate as planned.
Tip 2: How to gain weight girl
When weight gain, there are certain rules.Firstly, not just to get fat on fat and high-calorie food, namely to increase muscle protein products must have.Secondly, forming a new shape, it is necessary to combine cardio and strength exercises.
To gain weight , increase the amount of protein foods, reducing intake of simple carbohydrates - bread, potatoes, sweets, etc.Choose foods rich in calcium - cheese and milk, and protein - chicken, lean beef, lamb, etc.They will help build muscle mass , without delay in body fat.Be sure to eat fiber - fruits and vegetables.They normalize digestion, preventing stagnate in the body of harmful substances.
Drink at least 2-2.5 liters of water a day.Such an amount of liquid speeds up the metabolism, causing early breakdown of fats and muscle growth.In addition, the water excrete harmful lactic acid that is produced during intense exercise.
start classes at the fitness club with cardio and Pilates or dance.This will help warm up the body and prepare it to power loads.Take it 30-40 minutes - this time enough to warm up.
Go to studies on strength training equipment, gradually increasing the weight of the weighting.It would be better if the first stage will help an experienced coach.Along with him, you understand, exercises on what muscle groups you need necessarily, but any increase is not necessary.In addition, it will give tips on how to sit in the classroom, how to breathe, what movements do.
exercises to increase muscle mass can be done at home.The Internet video courses sufficiently detailed description of the movements, breathing and the number of approaches.To do this, go to www.youtube.com and type in the search box, a video and exercises on what muscle groups you want to see.The portal displays a list of clips, under which you can read the comments and choose the right course.
If you do not aspire to become a champion in bodybuilding, we should not build too much muscle.Simply create a beautiful relief of the body and maintain it with regular workouts.