you need
  • - sports uniforms;
  • - gym;
  • - a new diet;
  • - blog;
  • - sports nutrition.
Join a gym.It is very difficult to shake the muscles , doing only, for example, on the horizontal bar and parallel bars.You need only to train with a barbell or dumbbells.Go to the gym three times a week.The first day of exercise on the legs (squat and leg press), the second - on the chest (bench barbell, dumbbell layout), and the third - on the back (pull and deadlift).
increases the weight on the equipment.Muscle fibers will speak growth only when you give about the limit load.For this you need to increase the load on the equipment each week and month.In addition, it is recommended to add a set number of times.Start with 7-9 and bring to 10 the repetition of appr
Watch your diet throughout the day.Without competent abundant supply virtually impossible to build any one kilogram of muscle in the hall.You need to eat 5-6 times a day every 3 hours.It's almost perfect formula.Meals should consist of protein (meat, fish, eggs, milk) and carbohydrates (pasta, potatoes, cereal).Eat at least 150 grams of pure protein every day.
Add the sports nutrition to the daily food intake.Buy gainer protein and to create a solid foundation for muscle growth.Stir 30 g protein with 300 ml of milk and drink 3 servings of these every day between meals.Gainer consumed before and after exercise in the same proportion.
Keep a training diary and results.Get yourself a small notebook where to write every day what you are doing in training and eaten.This step will help you discipline yourself, and track results.In addition, you'll know exactly what you have to work today.As a result, you will save a lot of time and get the most out of training.