It is difficult to find the person absolutely happy with the figure. The majority of dissatisfied dreams to get rid of excess weight. But about two percent suffer from its deficiency and would like to recover. It is the task very stubborn. It is necessary not just to gain weight, it is necessary that generally there was the muscle tissue, but not fat.
Instruction
1. First of all, exclude medical problems. Excessive leanness can be caused by hormonal failures, for example, foul of work of the thyroid gland. Undergo medical examination.
2. Food has to be fractional. Eat with small portions of 6-8 times a day. It will increase overall performance of the liver and will reduce risk of adjournment of fat cages at increase in caloric content of your diet.
3. Increase the day consumption rate of calories at the expense of fat sea fish, fat cottage cheese, cheese of firm grades, nuts and dried fruits. Avoid desire to quickly gain weight on white loaf and confectionery.
4. The protein is necessary for growth of muscle bulk. Therefore forget about vegetarianism and reduced-protein diets. On 1 kilogram of weight you have to consume 2 grams of protein daily. It can be chicken, sea fish or fast meat.
5. Train in gym three times a week from 40 minutes to the hour. Longer or frequent occupations will result in fatigue of muscles. As a result muscles will cease to react to loadings and won't grow.
6. To achieve the maximum increase in muscle bulk, you remember that muscles grow not during the trainings, and during rest. The stronger you worked, the organism is restored more intensively. Train with the maximum intensity and with big scales. Surely let's muscle fibers be restored well in breaks.
7. The greatest gain of muscle bulk can achieve, performing general exercises with the free weight. They put the maximum number of groups of muscles into operation. Presses, drafts and squats have to become your favourite exercises. Leave study of the relief for later.
8. If after intensive training the organism doesn't receive enough protein, it will take away this protein from muscles to restore energy. Therefore right after the occupations eat the portion of frozen or sweet yogurt.