There are people whom the nature awarded with cast muscles. And they have enough only regular trainings for keeping fit. The rest who wasn't so lucky should gain weight in the way by means of special food, continuous power exercises and protein cocktails.
Instruction
1. To gain muscle bulk in short terms, keep to the diet and be regularly engaged on power simulators. Food of the beginning bodybuilder consists generally of proteins - low-fat fowl and beef, and cellulose - the vegetables containing the minimum percent of starch - cucumbers, tomatoes, vegetable marrows. Complex carbohydrates - oat-flakes, buckwheat, banana - are admissible for the hour prior to the training. They will sate the organism with energy and will give forces for occupations.
2. Drink not less than two liters of water a day. Such volume of liquid accelerates exchange processes, and muscles grow quicker. Besides, water brings rather harmful lactic acid which is produced during heavy exercises out of the organism. It is necessary to limit amount of liquid only at the training not to create load of heart. During the hour occupation it is possible to drink small drinks no more than a half of the glass.
3. You shouldn't begin power trainings at once. Take away fifteen - twenty minutes on cardioloadings (exercise bike, Pilates, the racetrack). Your organism will be warmed, muscles will become more elastic, and the raising of weights will pass without injuries. If you came to the fitness center the first time, surely communicate to the instructor. He will listen to your wishes and will tell what exercises for what groups of muscles are suitable more.
4. After the training drink protein cocktail. In its structure egg whites, whey or the extract from the plants rich with proteins, for example, from soy. Besides, it is enriched with mineral salts and vitamins. Its magic action is that it saturates muscles with the proteins necessary for their growth. And, using cocktail after classes when anabolism process - recovery of amount of glucose and protein in muscles begins, you give them serious feed, stimulating grow much quicker.