When gaining body weight, there are certain rules. Firstly, in order not just to get fat from fatty and high-calorie foods, but to increase muscle volume, you need to eat protein foods. Secondly, forming a new figure, you will have to combine cardio loads and strength exercises.
Instructions
Step 1
To gain weight, increase your protein intake by cutting back on simple carbohydrates like bread, potatoes, candy, etc. Choose foods rich in calcium - cottage cheese and milk, and proteins - chicken, lean beef, lamb, etc. They will help build muscle mass without being deposited in the fat layer. Be sure to eat fiber - vegetables and fruits. They normalize digestion, preventing harmful substances from stagnating in the body.
Step 2
Drink at least 2-2.5 liters of water a day. This amount of fluid speeds up the metabolism, causing faster breakdown of fat and muscle growth. In addition, water flushes out harmful lactic acid from the body, which is produced during intense exercise.
Step 3
Start your workout at the fitness club with cardiovascular equipment or dance and Pilates. This will help warm up the body, prepare it for power loads. Allow 30-40 minutes for this - this time is enough for a warm-up.
Step 4
Move on to strength training exercises, gradually increasing the weight of the weights. It will be better if an experienced trainer helps you at the first stage. Together with him, you will figure out which muscle groups you need to exercise and which do not need to be increased. In addition, he will give advice on how to sit correctly during classes, how to breathe, what movements to do.
Step 5
Exercises to increase muscle mass can be done at home as well. There are enough video courses on the Internet with a detailed description of movements, breathing and the number of approaches. To do this, go to www.youtube.com and in the search field, type in which video and exercises for which muscle groups you want to watch. The portal will display a list of videos, under which you can read comments and choose a suitable course.
