To meet the person absolutely happy with the figure, difficult. The majority suffers from excess weight, but the number of the people dreaming to gain additional kilograms increased recently. The complexity of this problem is in what can't just begin to be eaten more. Increase in weight has to happen due to gain of muscle bulk, but not fat cages.
It is required to you
- - fractional food;
- - high-calorific food;
- - proteinaceous diet;
- - intensive exercise stresses.
Instruction
1. Visit the doctor to exclude problems with health. Often excessive leanness is caused by failures in work of the hormonal system. Check the thyroid gland and adrenal glands at the endocrinologist.
2. Break habitual meals into more frequent. Eat not less than six times a day. Fractional food allows your liver to acquire nutrients more effectively.
3. Insulin level in blood is of great importance for the set of weight. That it was sufficient, the best is the combination of proteins to carbohydrates. Pasta with meat, buckwheat cereal with chicken, fish with vegetables – approximate combinations which will help you to gain weight.
4. Don't try to increase food caloric content at the expense of sweet and farinaceous food. Give preference to fat grades of meat and fish, hard cheeses. Vegetables and fruit choose the most nourishing.
5. That muscles grew, they should be fed. Meat has to be present at your diet daily. Beef contains the large amount of amino acids and the creatine helping to increase muscle bulk
6. You near at hand always have to have something to muffle sudden feeling of hunger. Your organism has to be sure constantly that hard times will never come. Arrange having a snack from nuts and sukhoforukt – they are very much kaloriyna and contain the set of useful minerals.
7. Surely train in gym. Power loadings promote the strengthened growth of muscles. Refuse running trainings, they are only necessary to you to warm up before occupations with the weight.
8. Be not engaged too long and often. In this case the quantity won't develop into quality. On the contrary, peretruzhenny muscles cease to react to loadings and don't grow. The optimum mode for the beginner: three times a week 40-60 minutes.
9. Leave exercises on specialized exercise machines to those who studies the relief before competitions. To include growth hormone, you need general exercises with the post or dumbbells. Carry out squats, drafts, presses and lunges that the large number of muscles at the same time worked.
10. Drink regularly and gradually during the training. Water is necessary for your muscles that normally grow, they for 80% consist of it.
11. After the training eat ice cream or sweet milkshake. It won't allow your organism to be restored, taking away protein from muscles.