To gain muscle bulk, it is necessary to unite two types of efforts: to train and to eat properly. Without trainings you will gain not muscular, but fat weight, and without healthy nutrition will only spend both muscular, and fat weight, without increasing the mass of muscles.
Instruction
1. You need to begin to train. During the intensive occupations, muscle tissue is injured, on its restoration and building time is necessary. Therefore train no more than 3 times a week. Then muscles will manage to have a rest and grow up prior to the next occupation.
2. Work on different groups of muscles, same shouldn't be studied actively more, than 2 times a week. If you strongly are tired and don't manage to have a rest prior to the next training, then or reduce their quantity, or train less actively. Muscular pain has to pass to the next occupation.
3. Muscles grow not during the occupations for now you have a rest. The training only stimulates them to growth. Therefore get enough sleep. You sleep so much that the organism managed to have a rest completely.
4. You need to begin to eat intensively not less than three times a day. Try to eat more proteinaceous food, such as meat, bird, fish, dairy and fermented milk products. It is the peculiar construction material for muscles.
5. Don't forget about carbohydrate food, without it you won't be able to train as it gives energy to the organism. Porridges, pasta, bread from coarse flour, fruit – all this it is necessary to receive energy from food, but not to spend body tissues.
6. Don't forget about vegetables and fruit. Without vitamins the organism won't be able correctly to acquire food, so, there can be metabolic disorders, there will be frustration of the alimentary system.
7. There are additives in sports food: proteins, geyner, amino acids. Before their use consult to the doctor and the coach. Regulations of Admission of these substances differ for various types of health.