To gain muscle mass, you need to combine two types of efforts: exercise and eat right. Without training, you will gain not muscle, but fat mass, and without proper nutrition, you will only expend both muscle and fat mass, without increasing muscle mass.
Instructions
Step 1
You need to start exercising. During intense exercise, muscle tissue is injured, it takes time to recover and build up. Therefore, train no more than 3 times a week. Then the muscles will have time to rest and grow up until the next lesson.
Step 2
Work on different muscle groups, the same ones should not be actively worked out more than 2 times a week. If you are very tired and do not have time to rest before the next workout, then either reduce their number or exercise less actively. Muscle pain should subside before the next session.
Step 3
Muscles do not grow during exercise, but while you are resting. Training only stimulates them to grow. So get enough sleep. Get enough sleep so that the body has time to completely rest.
Step 4
You need to start eating at least three times a day. Try to eat more protein foods such as meat, poultry, fish, dairy and dairy products. This is what is a kind of building material for muscles.
Step 5
Do not forget about carbohydrate food, without it you will not be able to exercise, since it is it that gives energy to the body. Porridge, pasta, wholemeal bread, fruits - all this is necessary to get energy from food, and not to waste body tissues.
Step 6
Don't forget about vegetables and fruits. Without vitamins, the body will not be able to properly assimilate food, which means that metabolic disorders may appear, and disorders of the digestive system may occur.
Step 7
There are supplements in sports nutrition: proteins, gainers, amino acids. Check with your doctor and trainer before using them. The rules for taking these substances differ for different types of health.
