A pumped up athletic body is the dream of many people. For those who have a naturally strong skeleton, it is much easier to build muscle than thin people. However, nothing is impossible, and, observing some rules, even the thinnest man or too fragile woman will be able to boast of beautiful forms.
It is necessary
balanced meal, barbell, dumbbells
Instructions
Step 1
Start with weight gain, calculating it using the formula: height, expressed in centimeters, minus 110. The result is approximate, but it will help you navigate. Determine your daily calorie intake. Add another 900 to it - in the end you will get the figure needed to gain the missing weight.
Step 2
Eat right: Avoid a lot of unnecessary calories found in sweets and flour products. Eat plenty of protein as it contains protein that increases the production of growth hormones and testosterone. Combine meat, fish and poultry with raw vegetables to help your digestive tract digest food. Do not allow the appearance of hunger - it is better to eat every two hours, but in small portions.
Step 3
Pay more attention to weight training. Jogging, swimming and other cardio loads should be kept to a minimum: a ten-minute warm-up is enough. When pumping up muscles, preference should be given to squats with a barbell, bench press and standing barbell, deadlift on straightened legs and barbell deadlift in an incline. Dumbbell exercises are also good. It is better to choose a training program with a professional trainer, taking into account all the features of the figure.
Step 4
It should be noted that muscle growth does not occur during training, but after. To achieve a good result, you need to go to the gym two to three times a week. Sleeping less than eight hours a day is not recommended. In order for the classes to be successful, you need to monitor your own strength - if you are tired or do not feel well, it is better to postpone the training.
Step 5
Exercise regularly, as skipping classes will result in some return of your body to its previous state. Be persistent, do not be afraid of difficulties and believe in success - this is very important when playing sports. Drinking alcohol and smoking can nullify all the results. In order for the figure to really become beautiful, it is worth observing the daily regimen and forgetting about bad habits.
