Many are interested in how to gain weight in record time. Most weight gain strategies are based on exercise to build muscle. This problem is complex, and it lies in the plane of building a competent training program and a proper diet.
Instructions
Step 1
The general principle of sports nutrition is to balance the current body weight, the current nutritional level and the level of calories received. You should increase the amount of food you eat by introducing additional meals. So you have a three meals a day, eat 4-5 times a day, separating meals from each other in equal periods of time.
Step 2
Do not hesitate to take sports nutrition. This is not about anabolic steroids, which cannot be called nutrition. We mean carbohydrate and protein cocktails useful for the body, compensating for the expended energy, restoring muscle tissue and providing the necessary building materials for muscle growth, and therefore body weight. You can change your body structure by adjusting your dietary mix of protein, fat, and carbohydrates.
Step 3
We figured out the food. Let's move on to training. Weight lifting helps to stimulate metabolism by affecting metabolism. The more your muscles are loaded, the faster the internal mechanism of muscle growth is triggered. The workouts are followed by a completely understandable desire to refresh yourself, having correctly satisfied which you will get the growth of your muscles.
Step 4
Let's list the basic principles of weight gain training. The total time of one workout in the gym should be 40-60 minutes. Such continuous training results in the desired energy burn. The time between sets should be 60-90 seconds. The maximum effect can be achieved at high intensity while pulling with less weight.
Step 5
For successful and rapid muscle growth, 2-3 workouts per week are enough. The growth of muscle mass does not depend on how much time you spend in the gym, but on the degree of muscle workout during training.
Step 6
Be sure to include basic exercises in the program. They use large muscle groups. These are squats, horizontal presses, and other exercises. Dumbbells and barbells, familiar to everyone, help in weight gain. And with the help of simulators, you can already grind your relief by loading individual muscle groups.
Step 7
Eat a meal containing carbohydrates or a carbon shake after exercise. Proteins are highly desirable. You can take the so-called gainer - a mixture of proteins and carbohydrates.
