The widespread problem connected with excess weight overshadowed not less important - the lack of muscle bulk. It meets as at young and active, and already adults. It is possible to improve situation in several ways from which it is necessary to choose, leaning on the condition of the organism.
Instruction
1. Change the image of food. To gain weight, you should use much more calories, than you got used. It will become the key to success in your undertaking. First of all divide meals on five or six times a day. The organism has to receive food each two-three hours.
2. Try to use more protein which will help to increase weight due to growth of muscles, but not fatty tissue. Enter into the diet low-fat cottage cheese, cheese, meat, eggs, haricot, peas, low-fat milk. Eat these products daily, but don't give in to temptation to eat fast food or greasy food. Such approach will lead to the fact that you will begin to get fat and gather fat that will look absolutely unattractively.
3. Play sports. For increase in weight you should be crossed in strength sport, that is to give loads of muscles, applying additional weight. It will affect rapid growth of muscle bulk, and, so and your weight. Go to the gym and start performance of rises in weights in the look the dumbbell and other apparatuses. Of course, it is necessary to do it under supervision of the professional therefore ask for the help coaches of the hall.
4. Choose the comfortable weight of apparatuses and start exercises. Remember that in this case repetition is important. You need to do three approaches on eight-ten repetitions, depending on extent of preparation. The weight, as well as the number of repetitions, increase gradually, every time resorting to the safeguarding of the coach.
5. Have a rest. Power trainings will be effective only if the organism receives after them time for good rest. Recuperation generally happens in the dream therefore try to sleep not less than eight hours a day, and after each training have a rest in the evening. Remember that power exercises are performed with the break in one-two days. Don't visit the hall daily at all.