Fitness classes and bodybuilding are capable to give to muscles the beautiful relief. However to achieve such result, it is simple to swing muscles insufficiently. For this purpose it is necessary also to eat properly.
Instruction
1. Pass to high-calorific food. The correct drawing up the diet with the primary content of proteinaceous food is the necessary condition for the set of muscle bulk without fat. The daily need for proteins makes 1.5-2.0 g on 1 kg of weight. Their most part has to be plant origin.
2. Eat often and small portions. Include in the diet fast beef (not fried), chicken, gray grades of bread, not polished rice, porridges, pasta, fresh vegetables and fruit, vegetable oils, nuts. Don't use monotonous products. It can cause the syndrome of the angry gut and other problems with digestion.
3. Make the individual menu taking into account the calories necessary for the daily covering of the spent energy and the additional calories necessary for growth of muscles. Otherwise muscles will begin not to grow, and to decrease. For this purpose add 100 more kcal to the main calories.
4. In 2-3 weeks estimate the muscles visually. If there was the correct relief, add 100 more kcal and in 2-3 weeks as much. Gradually increase calories by 400-500. At the same time estimate the health, digestion, heartbeat.
5. Consider specific features of the organism as at some the added calories go to muscles, and at others to fat. Therefore train and increase the diet gradually. Give to the organism, and, the main thing, the alimentary system to get used to the increasing loadings.
6. Don't forget that the caloric content of food has to be provided first of all with quality proteins, then carbohydrates and only then fats. For the best assimilation give preference to liquid food.
7. Don't allow feeling of hunger. It can lead to burning of muscle bulk, but not fat. Respectively the result from exercise stresses will constantly decrease and won't bring desirable effect – the beautiful relief of muscles. Emergence of the fat layer is inevitable, but at healthy nutrition its gain will be minimum.
8. Train correctly. Observe regular intervals between trainings. Otherwise (at overfatigue) muscle bulk will begin to decrease even at high-calorific food. At decrease in exercise stresses reduce also calories that they didn't leave on formation of fat.
9. Quickly to gain muscle bulk, include proteinaceous mixes in the diet. Their basis is formed by the protein necessary for formation of muscle tissue. However consider the fact that their uncontrolled application can lead to the renal failure and dystrophic changes in the liver and heart. Therefore address for the recommendation better the professional bodybuilding instructor who will be able to make the individual exercise stress and the menu corresponding to it with use of proteinaceous mixes.