At all people the organism is individual, and at someone each excess calorie is laid off on a body, and someone cannot gain also kilogram. For this reason the subject how to gain body weight to the man, is rather popular. If to know some rules, then it is possible to cope with this task in a short period, and it concerns even people thin by nature.
How quickly to gain body weight to the man by means of food?
The beautiful relief of a body can be received only at connection of healthy nutrition and sport. Let's begin with food as success more depends on it. It is necessary to provide receipt of calories from the correct food, and them has to be more than for maintenance of normal weight. Many make a serious mistake, beginning, there are different desserts, rolls, fat meat, etc. It will help to gain weight, but it will be fat, but not muscles and health will seriously suffer. For this reason the healthy nutrition during the day, before and after a training on weight is important. There is special advice in dietology which help to gain weight:
- Let's begin with carbohydrates which give energy and help to increase weight. 4-5 g of carbohydrates have to fall on each 1 kg of body weight. At the same time it should be taken into account that there are complex and plain carbohydrates, and so the first has to be 2/3 from total (porridge, otrubny bread, pasta), and the second – 1/3 (fruit and low-fat sweets).
- Protein is necessary in order that muscle bulk increased the growth. The quantity should be counted so that on 1 kg of weight there were 2.3-2.5 g. Meat has to be present at the menu daily, and still it is possible to choose fish, eggs and dairy products.
- Not less important component for a set of the correct weight – fats an omega-3 and an omega-6. They are important for production of testosterone without which growth of muscles is impossible. Necessary quantity: on 1 kg of weight 1-2 g of fats are necessary. It should be added nuts, fat fish, quail eggs and sunflower seeds to the menu.
Saying about how quickly to gain muscle bulk to the man, it is worth specifying one more important point – fractional food. The daily diet has to consist of 5 meals, and portions should not be too large. One more important point – drink a lot of water as liquid directly influences body weight. The daily norm for men is at least 2 l.
How it is correct to gain muscle bulk to the man in gym?
Many men make a serious mistake, strongly training, nearly every day in the hall to exhaustion. Thus to gain weight not to turn out. There are several rules which allows to achieve the desirable objective in a short period.
How to gain muscle bulk to the man in the hall:
- It is necessary to be engaged 3 times a week. This time is enough well to load muscles, but at the same time they manage to have a rest.
- It is necessary to begin with small weight and to gradually raise loading to develop force. It is worth repeating exercise in 4 approaches till 10-12 times.
- Skilled the trainer is recommended to include in a complex of squat and stanovy draft as these exercises promote increase in muscle bulk on all body surely. You should not forget also about other general exercises, for example, pullings up, a press of a bar standing and lying.
- You should not use already available programs as the complex has to be formed individually. If you want to achieve good results, do not save and address the trainer.
One more important point which does not concern food and physical exercises – a healthy sleep thanks to which it is possible to restore forces and to have a rest from the done work.
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