Gaining weight, increasing muscle mass, acquiring a seductive relief is not so difficult if you approach this issue in a comprehensive manner. And, by the way, without harm to health.
It is necessary
- - subscription to the fitness club;
- - a table of food calories.
Instructions
Step 1
Diet: Eat right. Eat 4-5 times a day with a preference for high-energy foods. In order to build muscle mass, your diet should exceed your usual diet by 500-1000 kcal per day, which is 3-3500 kcal. Make sure that representatives of different food groups are present in your diet. Use high-calorie mixtures with a high fiber content for fast weight gain. Eat your fill, but do not overuse "junk food" - otherwise, along with weight, you risk acquiring gastrointestinal diseases, liver diseases and other troubles.
Step 2
Sports So that the abundance of calories you receive is not stored in fat, but turned into beautiful muscles, go to the gym. Exercise 3-4 times a week for an hour and a half, giving preference to power loads.
Step 3
Sleep Get enough sleep. Stress is not conducive to weight gain. In addition, during sleep, the body produces somatropin, also called growth hormone. Without it, gaining muscle mass would be impossible.
Step 4
Bad habits Quit smoking - smoking reduces appetite and upsets the metabolism. Stop drinking coffee, alcohol and other stimulants that excite the nervous system.
