Guide
1
Measure body fat analyzer via subcutaneous fat before planning a new diet or exercise of the program.Thus, you will be able to track their progress.Also go through a consultation with the doctor whether you can load the muscles and internal organs.
2
Train hard with weights to gain muscle dry weight .How to work through all of the major muscle groups, like the thighs, hamstrings, glutes, back, chest, shoulders, arms and abdominals.Of course, for one training exercises follow a maximum of 2 muscle groups.For these purposes, join a gym or buy a set for the house.As a result, it will be much cheaper than regular tickets to the hall.
3
takes a maximum of 60 minutes per training.Each exercise should be performed with maximum commitment.Number of approaches to each
of them - at least 4-5.The number of repetitions - 8-10 depending on the weight to be lifted.Add on a few kg per week on your shells.Thus, you'll hone muscle mass , not just to gain weight.
4
Spend a little more calories than you consume.For this purpose, any additional activity suitable for classes in the hall, such as mowing the lawn or cleaning the house.These simple daily actions will help burn more calories, which will result in the burning of excess fat under the body.This will be the basis of a set of lean muscle mass.
5
Include also aerobic exercise in your training cycle.These may include: cycling, jogging, swimming.This type of training is intended to improve the endurance of the heart muscle and to dry the body.Engaged in this type of training is not more than 2-3 times a week, combining exercises with weights.
6
Keep in mind that the loss of the personal weight of 500 g, you need to create a deficit of 3,500 calories.Reduction of calorie intake by 500 calories per day, or an increase in activity would lead to the same 500 grams of fat loss per week.Always keep a training diary and nutrition, which enter all what you eat and how to exercise.This will help keep track of progress and lead you to your goal much faster.