Practically any beginner who comes to the gym wants to gain body weight. Often, he will face certain difficulties and setbacks. To avoid them, it is worth sticking to an effective weight gain regimen.
It is necessary
- - natural products;
- - sports nutrition;
- - plan of the day;
- - sports uniforms.
Instructions
Step 1
Decide on the timing of achieving the result. It is very important to understand how quickly you need to put on weight. Also indicate for yourself the exact number in kilograms. Keep in mind that gaining mass too quickly can lead to undesirable health effects. Try to gain 3-4 kg of muscle per month. This will be an optimal and feasible task.
Step 2
Make a diet for each day. The axiom of mass gain is abundant nutrition with natural products. Eat more and more often. Create a clear hourly meal schedule. Eat every 3-3.5 hours to create an anabolic effect. Without it, it is impossible to increase a single kilogram of personal weight! Remember this and always prepare food in advance.
Step 3
Eat 40% protein every day. Their quantitative share should be 3 grams per 1 kg of personal weight. It is this ratio that will give an increase in mass. If you take less, then the muscles simply do not have enough building material. Protein and carbohydrates should be 20% of all food consumed during the day.
Step 4
Add sports nutrition between meals. In addition to the main food, make it a rule to drink milk protein 3 times a day. It can help you make up for your protein and other micronutrient deficiencies. Today, the products simply do not have all the necessary substances to maintain the body, and even more so to gain weight. Remember that only 90% of quality protein will result in muscle gain.
Step 5
Exercise 3 times a week. Workouts should be vigorous and short in duration. This is the key to success in weight gain. Exercise your legs and back in the first few months of class. It is on the development of these large layers of muscles that the success in gaining mass will depend.
Step 6
Rest after training. To get your muscles started to grow quickly, accustom yourself to 8 hours of sleep and rest after any kind of stress. It is very important for the body to be at rest so as not to waste energy. All this will contribute to the fastest achievement of goals.
