Firstly, to increase the body weight have to eat very often, several times a day, because the body must constantly be present sources of growth.Better eat smaller portions, but often than eat two or three times with a large volume.Sense of such power will not work, and the training will be in this case is not too effective.So what is included in your schedule, except for breakfast, lunch and dinner, and even the so-called snacks.Recurring they have every 1.5-2 hours.Eat green tea, yogurt, fruit, sandwiches while such small breaks.By the way, you do have to forget that the feeling of hunger.To increase muscle building material must be ingested continuously.
Do not forget that your diet will now consist of carbohydrates, fats and proteins
from.However, the latter should be much larger.The fact that post-exercise muscle tissue needs to be updated, and it requires protein.Their daily intake per day is approximately 1.5 g per kg body weight.Note also that you need to take plenty of fluids (for a day, drink at least 12 cups).
of the proteins useful to use fish, eggs and meat.It is best if the meat is chicken (it is easier to digest).Not recommended per day to eat more than three eggs, even two would be enough.In addition, the diet should be present in cheese, fermented baked, milk or yogurt with a high percentage of fat.From carbohydrates often eat pasta, potatoes, white bread.Remember fats and salads, for example, filled with soy, olive or sunflower oil.
is no less important for the recruitment of muscle mass and physical activity.However, there should be careful: to increase its employment gradually increase weight trainers, too little (instead of weight, you can increase the number of repetitions selected exercises).Incidentally, the optimum number of repetitions is 8-12 times.There will be no point in doing nothing less, nothing more at first.So try to trim and weight appropriate for this.
Tip 2: How to gain weight and build muscle
competently composed diet provides the ability to put "the cause" nutrients that help gain weight .Exercising will help to weight training.
A gym will allow your muscles to grow, if it increased the amount of calories consumed as muscle need the "building blocks", and the whole body - inenergy for an intense workout.Include in your diet enough protein and carbohydrates, if you want to gain weight and make the muscles pumped.The daily norm of calories, designed for people of normal build, should be increased by 3 times, if you are exposed to physical stress.
balanced diet is no less important than nutritious.Increase the proportion of protein in the diet to 30%, do not forget to include in the diet of fatty acids and simple carbohydrates.
Eat complex carbohydrates before a workout, the energy is released from them immediately.Eating an hour before the start of the course will give you the opportunity to go to the gym to "light" the stomach, creating a favorable environment for weight gain and help the body to provide energy muscle cells.
Think about that different nutrients are digested differently.Eat separately proteins and carbohydrates with fats, proteins require the acidic environment of the stomach, carbohydrates and fats and reduce its acidity.Eat according to schedule, whereas the gastric juice will begin to be produced in advance, it will increase the digestibility of proteins and contribute to weight gain.
Since the muscles are 75% water, and during training it takes sweat, you need to make up for these losses.Do not drink sweet soda water, it is bad for the stomach.Minerals are absorbed by the body more difficult, so it is best suited net ordinary water, drink it should be as long as required by your body.After training is useful to drink a carton of milk, it contains about 30 grams of protein, which is digested at a time.
To gain and maintain weight and muscle mass, it is necessary to take vitamins, macro- and miroelementy.To build muscle, you need calcium, joints necessary vitamins A, C and E, bones - vitamin D3.Take a vitamin complex containing all the necessary body substances and refrain from taking chemical drugs to maintain health.
- How to build and gain weight
Special attention is paid to rest and sleep.This is necessary due to the fact that it is during deep sleep stage reaches its peak release of growth hormones.