Quickly to gain the weight and muscle bulk, it is necessary to carry out three rules. To eat strongly, to intensively play sports and it is correct to have a rest. If you don't begin to observe them, the set of body weight will slowly go.
Instruction
1. Enter the products rich with protein into the diet. It is hard cheese, low-fat meat, cottage cheese, eggs, mushrooms, nuts. These products have to become addition to your usual diet. It is better to eat often and small portions. Meals there have to be not less than 5, and 7-8 are better. Eat fats vegetable, but not animals. They are easier acquired by the organism. Try not to use the products rich with plain carbohydrates. They can slow down the set of body weight.
2. Daily you have to receive at 10-15% of calories more, than spend. Otherwise muscles just will have no place to undertake. Such calculation needs to be carried out very precisely. Count the number of the consumed calories according to Maffin-Dzheora's scheme. And precisely count how many and what you ate in the day.
3. Regularly use vitamins. Even without sport the people most often don't receive all useful substances which are necessary for the organism. And regular exercise stresses accelerate the metabolism therefore the organism needs also the strengthened dose of vitamins.
4. Play sports 3 times a week. Trainings have to be intensive, but not really long. Optimum time of one occupation – an hour and a half. It has to include 10-15 minutes of occupations on cardiovascular machines. Muscles have to receive the maximum load therefore surely use dumbbells and posts. The more weight, the better. You shouldn't do the set of approaches with the small weight. It is better to perform exercise of 6-8 times, but to use the maximum weighting compounds which you will be able to lift for occupations.
5. Refuse occupations on exercise machines, they only grind the body, without helping to increase muscle bulk. Perform exercises with the weight in which there are no restrictions on the movement. Surely do general exercises which will give load of several groups of muscles at once. Occupations have to include squats, the bench press, stanovy draft.
6. Between trainings you have to have a rest. And it means, to refuse almost completely any exercise stresses. You have to sleep daily not less than 8 hours that the organism could gain muscle bulk quicker.
7. Take 3 liters of milk, add 2 glasses of powdered milk and 40 grams of the protein. For taste it is possible to add cocoa or ice cream. All ingredients need to be mixed in the blender. Drink the received cocktail between meals. Surely have the glass before the training and after classes. It is necessary to store mix in the fridge.