To gain weight and muscle quickly, you need to follow three rules. Eat vigorously, exercise vigorously and rest properly. If you don't follow them, weight gain will go slowly.
Instructions
Step 1
Introduce protein-rich foods into your diet. This is hard cheese, lean meat, cottage cheese, eggs, mushrooms, nuts. These foods should be added to your regular diet. It is better to eat often and in small portions. Meals should be at least 5, and preferably 7-8. Eat vegetable fats, not animals. They are more easily absorbed by the body. Try not to eat foods rich in simple carbohydrates. They can slow down your weight gain.
Step 2
Every day you should be getting 10-15% more calories than you expend. Otherwise, the muscles will simply have nowhere to come from. This calculation must be done very accurately. Calculate the number of calories consumed according to the Muffin-Geor scheme. And calculate exactly how much and what you ate in a day.
Step 3
Consume vitamins regularly. Even without sports, people often do not get all the nutrients that the body needs. And regular physical activity speeds up metabolism, so the body also needs an increased dose of vitamins.
Step 4
Exercise 3 times a week. Workout should be intense, but not very long. The optimal time for one lesson is an hour and a half. It should include 10-15 minutes of cardio training. Muscles should be maximized, so be sure to use dumbbells and barbells. The more weight the better. Avoid doing a lot of low-weight sets. It is better to perform the exercise 6-8 times, but use the maximum weights that you can lift for training.
Step 5
Give up exercising on simulators, they just grind the body, not helping to increase muscle mass. Do weights that are free of movement restrictions. Be sure to do basic exercises that will load several muscle groups at once. The exercises should include squats, bench press, deadlift.
Step 6
You should rest between workouts. And this means, almost completely abandon any physical activity. You should sleep at least 8 hours daily to help your body gain muscle faster.
Step 7
Take 3 liters of milk, add 2 cups of powdered milk and 40 grams of protein. You can add cocoa or ice cream for flavor. All ingredients must be mixed in a blender. Drink the resulting cocktail between meals. Be sure to drink a glass before and after exercising. Store the mixture in the refrigerator.
