It is rather simple to have the beautiful, tightened figure today. It is enough to address experts who will appoint to you the corresponding food and physical exercises. It is important not to do harm to the organism similar programs. Therefore in everything it is necessary to observe a measure.
Instruction
1. To develop and strengthen muscles, it is necessary to carry out special physical exercises. Loading should be increased gradually. Begin with performance of the strengthening exercises, and then you pass to heavy lifting (for example, a dumbbell) and classes on exercise machines. It is possible to change loading due to increase in number of the carried-out exercises, approaches, the weight of dumbbells or change of simulators for complexity. All this will provide rapid growth to your muscles. Only do not subject the body to big retension.
2. During physical activities of fiber of muscles get microinjuries, and then are updated. This process requires good food, namely, proteins and fats. To calculate necessary quantity of proteins which you have to consume in day use a simple formula of bodybuilders: increase the mass of the body by 2.75. Sources of protein are meat (especially, chicken, pork), eggs, seafood (for example, a salmon, a tuna), nuts, cheese. The food rich with fats promotes production of hormones of growth for muscles therefore it is so important to use after the exhausting trainings dairy products, nuts, vegetable oil, soy, olives. Eat fresh salads, fruit and berries more.
3. For the correct development of muscle bulk and power generation it is necessary to consume a large amount of liquid (not less than 12 glasses a day). It can be water, milk drinks, fresh juice. It is good if you include protein cocktails in the diet.
4. The important role in development and growth of muscle bulk is played by a dream. At this time there is a restoration of fabrics. At the time of a deep sleep, growth hormones are thrown out an organism, the speed of exchange processes slows down, and inflow of blood to muscles, on the contrary, increases. So there is a fast development of muscle bulk. Dream duration after the physical trainings has to be not less than 6 hours.
5. Avoid stressful situations. They promote production of hormone of cortisol which leads to destruction of muscle tissue. Find for yourself a suitable way of rest and relaxation.