Gaining muscle mass and gaining overall body weight can be much more difficult than shedding a few extra pounds. You will have to make a lot of efforts in order to achieve the desired result. The main thing that you should pay attention to is nutrition and physical activity.
Instructions
Step 1
Firstly, to increase body weight, you will have to eat very often, several times a day, since sources of growth must always be present in the body. It is better to eat small meals often, rather than two to three large meals. There will be no sense from such a diet, and training will not be very effective in this case. So include in your schedule, in addition to breakfasts, lunches and dinners, also the so-called snacks. They should be repeated every 1, 5-2 hours. Eat green tea, yoghurts, fruits, sandwiches during these short breaks. By the way, you should generally forget about what a feeling of hunger is. To increase muscle building material must be constantly supplied to the body.
Step 2
Do not forget that your diet will now consist of both carbohydrates, fats and proteins. True, there should be much more of the latter. The fact is that after training, muscle tissue needs to be renewed, and this requires proteins. Their daily intake per day is approximately 1.5 g per kg of body weight. Pay attention also to the fact that you need to take in a sufficient amount of fluids (drink at least 12 glasses a day).
Step 3
From proteins it is useful to eat fish, eggs, meat. It is best if the meat is chicken (it is easier to digest). It is not recommended to eat more than three eggs per day, even two will be quite enough. In addition, the diet should contain cottage cheese, fermented baked milk, kefir or milk with a high percentage of fat. Of the carbohydrates, eat pasta, potatoes, and white bread more often. Remember also about fats: for example, dress salads with soy, olive or sunflower oil.
Step 4
Exercise is no less important for gaining muscle mass. However, you should be careful here: increase it in the classroom only gradually, increase the weight of the simulators also little by little (instead of weight, you can increase the number of repetitions of the selected exercises). By the way, the optimal number of repetitions is 8-12 times. There will be no point in doing nothing less or more at first. So select the appropriate weight for this.
