# Tip 1: How to gain muscle mass

The formula effective set of muscle mass there are no secrets.The key to success - proper nutrition and correct exercise.There are no secrets - there are a lot of nuances.
you need
• It is clear that in order for the body to begin to build muscle mass, he needs building material - food with lots of calories.But you can not build a beautiful and sturdy house made of any materials at hand and body requires absolutely certain "building blocks" and in certain proportions.
Guide
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Calculate your individual formula is easy.Remember, for every kilogram of weight you need to eat 2-3 grams of protein, and the daily diet should consist of carbohydrates, protein and fat in a ratio of 6: 3: 1.So, it turns out that with a weight of 90 kg per day, you should eat at least 180 grams of protein and 360 grams of carbohydrates him and only 60 grams of fat.
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next task from the field of arithmetic - the human body is not able to absorb more than 30 grams of protein per meal.This is another argument in
favor of a fractional power.And what were the previous case?The most significant one for us that after a long break in the meal of blood amino acid levels drop, the body receives an alarm and starts to fill up lack of "pinching off" missing from your muscles.So, build muscle bodybuilder weighing 90 kg needs to eat at least 6 times a day.And at night?At night, it is necessary to set an alarm clock, a bite to eat?No, at night to eat a little bit of cheese or cottage cheese, low-fat, of course.They contain a complex protein - casein, and the body will be busy until the morning.
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now, without delay calculator, calculate how much we need to get calories for muscle growth.Per kilogram of body weight should be at least 30 but no more than 40 calories.Total, our 90-pound athlete should consume 2700 to 3600 calories a day.How do I know whether to eat in the lower or upper limit?Only the sensations of his body - no longer to gain muscle mass - add calories, fat began to gain - turn down.
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The fact that such "empty" calories, everyone knows today.For muscle growth, we need only the best all - natural protein, "slow" carbohydrates, vegetable fats.That is chicken, fish, nuts, cheese, oatmeal, buckwheat, beans, brown rice, whole wheat bread.And even fast carbs, much needed after a workout for quick muscle growth, better get out of honey, not from a chemical cocktail.
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Hence, no chemistry?There is, therefore, an exception is made only for vitamins and supplements.Take fish oil, vitamin complex for athletes, talk to the coach about nitric oxide boosters.They need only to those whose muscle mass can affect the small blood vessels, will agree on this issue, you can be objective.
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Training for each athlete especially individual case, but even here there are a few tips for those who raises muscle mass.For example - squat and deadlift weight.Look for weightlifters and you will see that this is good advice.By the way, during the deadlift work at some point involve all muscle groups.

# Tip 2: How to gain weight astenikov

People asthenic physique difficult to gain a rounded form.By their nature, they are easily excitable, nervous overload and do not allow them to gain weight.How to recover is not inclined to set astenikov weight without resorting to unhealthy methods?
Guide
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First you need to regulate your appetite.Perhaps you have just used a little.A cup of coffee without sugar for breakfast, a couple of sandwiches for lunch and curd at night - such a regime can not be considered healthy.Most likely, your appetite is suppressed.If it is associated with stress, try to calm down.Settle the mode of work and rest before moving on to the next diet.
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Review list of foods consumed.They should be sufficiently high in calories.Among the useful nutritional products choose those which contain sufficient amounts of vitamins.From biscuits and cakes should be abandoned in favor of the dried apricots, dates, figs, nuts.Also good bananas, grapes, sweet apples.These products are great for snacking.
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morning meal should be dense enough.The perfect breakfast - sweet oatmeal, banana and coffee with milk.You can have coffee and a sandwich - grain bread and butter perfectly saturated.If there is no appetite in the morning, you can drink a yogurt or fermented baked milk, these healthy drinks, as a rule, quite fatty.
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At lunchtime soups should not be neglected, especially soup and thistles.Also do not forget about meat and fish.Fish fatty varieties such as mackerel, help in recruiting weight , supplying the body with beneficial fats.It is best to combine meat and fish with a salad of fresh vegetables, seasoned with vegetable oil or sour cream.
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astenikov is not necessary to give dinner to the enemy.There are bad at night only if it comes to a hearty meal in half an hour before bedtime.For a light but nutritious meal suitable, for example, cottage cheese casserole with sour cream, boiled potatoes with herbs, steamed vegetables.You can enjoy a soothing herbal tea - chamomile or mint.
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Think about what products bring you pleasure.Among them certainly there are those that will help to get better and will not harm health.For example, chocolate - high-calorie foods, but it has the nutrients.Try to include in your diet as desserts homemade ice cream, fruit jam, a variety of cocktails based cream with the addition of sweet berries.
Note
Never forget a workout!Start any exercise with weights with a couple of approaches with low weight - this will allow the tendons "warm up".Remember to save a few minutes to warm up, you can lose a week of training because of injury.
Sources:
• human anatomy and physiology

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