Gaining mass without steroids with all the variety of products that contain all the necessary substances is very simple. It is enough to observe a certain discipline in nutrition and training.
Instructions
Step 1
In order to gain weight, you need proper nutrition and vigorous training. Your meals throughout the day should be as follows. In the morning: light, easily digestible food with a complex of vitamins, carbohydrates: bread, potatoes, pasta, cereals, sweets. The absolute carbohydrate is sugar. Honey, depending on its origin, contains 71-82% glucose and fructose. This will give you energy for a few hours and for your workout before lunch.
Step 2
Lunch: food containing as much protein and carbohydrates as possible in the complex is meat, fish, eggs, cottage cheese, legumes - beans, peas, soybeans, peanuts.
Step 3
Dinner is the main food of the body after training, it must include fats and proteins. They serve as an energy source. Fats have low thermal conductivity, protecting the body from hypothermia. The traditional diet of northern peoples is rich in animal fats. For people engaged in hard physical labor, the energy expended is also the easiest to compensate with fatty foods. Fats are part of cell walls, intracellular formations, and nerve tissues. Another function of fats is to supply fat-soluble vitamins and biologically active substances to the tissues of the body.
Step 4
You can also use sports nutrition, but they are not suitable for everyone and not always, so gain weight only with natural products.
Step 5
To gain weight, you need basic exercises such as deadlifts, squats with a barbell on your shoulders. They are performed one exercise per workout no more than 8 times per set.
Step 6
During this period, it is generally desirable to move less and sleep more. Organize a 12-15 week plan for yourself. Do not use any calculations, do everything gradually and without fanaticism. Slowly but surely, and the result will be 100% guaranteed
Step 7
Do the following exercises: - bench press, lying, 3-4 sets of 8-10 times;
- deadlift, 2-3 sets of 10-12 times;
- squats with a barbell on the shoulders, 2-3 sets of 12-14 times. Following this plan, you will see the result in 10-15 days. Good luck!
