It is difficult to meet a person who is absolutely satisfied with his figure. Most are overweight, but recently there has been an increase in the number of people who dream of gaining extra pounds. The tricky part of this problem is that you can't just start eating more. Weight gain should come from gains in muscle mass, not fat cells.
It is necessary
- - fractional meals;
- - high-calorie food;
- - protein diet;
- - intense physical activity.
Instructions
Step 1
See your doctor to rule out health problems. Often, excessive thinness is caused by a malfunction of the hormonal system. Have your thyroid and adrenal glands checked by an endocrinologist.
Step 2
Break up your regular meals into more frequent ones. Eat at least six times a day. Fractional nutrition allows your liver to absorb nutrients more efficiently.
Step 3
The level of insulin in the blood is of great importance for gaining mass. For it to be sufficient, the best combination of proteins with carbohydrates. Pasta with meat, buckwheat porridge with chicken, fish with vegetables are approximate combinations that will help you gain weight.
Step 4
Do not try to increase the calorie content of food at the expense of sweet and starchy foods. Give preference to fatty meats and fish, hard cheeses. Choose the most satisfying vegetables and fruits.
Step 5
For muscles to grow, they need to be fed. Meat should be present in your diet every day. Beef is high in amino acids and creatine to help build muscle
Step 6
You should always have something close at hand to numb the sudden feeling of hunger. Your body must constantly be sure that hard times will never come. Make snacks from nuts and dried fruits - they are high in calories and contain many beneficial micronutrients.
Step 7
Be sure to work out in the gym. Strength loads contribute to increased muscle growth. Avoid running workouts, you only need them to warm up before exercising with weights.
Step 8
Do not exercise too long and often. In this case, quantity does not translate into quality. On the contrary, overworked muscles stop responding to stress and do not grow. The optimal regimen for a beginner: three times a week for 40-60 minutes.
Step 9
Leave the exercises on specialized simulators for those who work out the relief before the competition. To turn on growth hormone, you need basic barbell or dumbbell exercises. Do squats, deadlifts, presses, and lunges to work a large number of muscles at the same time.
Step 10
Drink regularly and in small amounts throughout your workout. Your muscles need water to grow normally, because they are 80% water.
Step 11
Eat an ice cream or sugary milkshake after your workout. This will prevent your body from repairing itself by taking protein from your muscles.
