Not everyone was given from the birth the beautiful tightened body without drop of excess fat. To gain similar effect, it is necessary to work hard. Any well-known diet won't give such results which are shown by athletes at competitions, the constant training of muscles is necessary. Though it should be notedit should be noted that special food after all is required.
Instruction
1. Accumulation of muscle bulk happens at observance of the special diet and regular trainings. The best exercises for this purpose are the bench press, squats and pullings up. They will help to gain muscle bulk as soon as possible. It is possible to perform similar exercises also at home, but it is better to do it under supervision of professional coaches in the gym. They will help to choose the gantelny set and the set of exercises for each group of muscles, considering your features and wishes.
2. Very important question is the diet. It is necessary to eat products which contain enough nutrients in the structure. Daily food not absolutely is suitable for such diet. Accumulation of muscle bulk won't happen. Boiled chicken, the piece of beef, fruit, nuts, vegetables salads, various svezheotzhaty juice, products with the high content of proteins is what is necessary. During the day not less than two grams of proteins have to come to the organism on each kilogram of body weight. The main proteinaceous products which promote the set of mass of muscles: kefir and low-fat milk, vegetable proteins, humpback salmon, tinned natural tuna, boiled low-fat fish, low-fat chicken light meat, low-fat cottage cheese.
3. Except the diet, sufficient attention should be paid to the mode of trainings. It is possible to hold them to any period of day, but no later than 4 hours to the dream. For an hour and a half prior to the training surely eat. It is better if it is the food rich with carbohydrates. At exercise stresses they are burned. Obligatory upon termination of the training to use carbohydrate and proteinaceous mix or to eat 2 bananas, and then to wash down with milk liter. In the hour after the end of the training there has to be the full meal.
4. Growth of muscles happens not at the training. After it they can seem big because of intensive inflow of blood. Generally new muscle fibers grow at night. As paradoxically it sounds, but the more you sleep after the training, the your muscles grow more intensively.