This question can seem quite strange, however for the person understanding medicine and physiology can seem obvious that it is much more difficult to gain qualitative weight (muscle bulk, but not the fat layer), than to lose weight. For fast increase in body weight it is necessary to reconsider all course of own life: activity, food, rest, dream. Generally not to do without complex of changes.
It is required to you
- Day regimen, balanced food, trainings
Instruction
1. Food - one of most major components of set of weight. Not less than fifty percent of success depend on the healthy balanced nutrition. What nutrition is healthy? First, food has to be divided into small portions which need to be distributed for all day. Five-six single food are optimum. Secondly, construction material for our organism - proteinaceous food. These are ""bricks"" of which our body consists. Therefore that the set of muscle bulk occurred most effectively, it is necessary to eat protein at the rate of the 2nd gram on kilogram of the body. The products rich with protein - meat and milk food, mushrooms, nuts, egg.
2. Trainings play the important role in the set of muscle bulk and also in normalization of physiological processes of the organism. Regular trainings in gym do the person stronger, prisposoblenny to difficulties and adversities. The most effective exercises for the fast set of weight - the squat with the post (increases the mass of legs, backs, increases endurance) and the bench press. The bench press with the post - the universal way. It allows to create strong hands (bicepses, tricepses), the breast. Optimum number of trainings in the week - 2-3 for 2 hours.
3. Rest and the dream - the component about which many forget, but it is necessary for the healthy person. You remember: muscles grow not during the trainings, and in recovery time by the principle: ""The soldier sleeps - the service goes"". The nine-hour dream - pledge of successful day and the gradual steady set of weight.