Men try to gain weight by building their own muscle mass. This is not easy to accomplish. It is recommended to visit a doctor first to avoid the unpleasant consequences of changing lifestyle. A man will have to change his diet, add intense loads, and increase rest time.
Instructions
Step 1
The main building material of which muscles are composed is protein. This means that in order to build muscle, you need to increase your protein intake. A large amount of protein is found in fish, meat, eggs, dairy products, cereals, vegetables, legumes.
Step 2
It takes energy to gain weight and build muscle. It is formed in the body from carbohydrates. Carbohydrates are simple and complex. Simple ones help to build up mass, but not muscle, but fat, and are found in confectionery, ice cream, sugar, etc. For the growth of muscle mass, complex carbohydrates are needed, which are found in grains and vegetables.
Step 3
Muscle growth is not possible in a body that is not working properly. For well-coordinated work, he needs vitamins and minerals, which are sufficient in fruits, vegetables, meat, cereals, milk and its derivatives, as well as fats. They are essential for the body, but not every fatty product is healthy. Eat sea fish, dairy products, vegetable oils, and avoid fatty meats.
Step 4
Intensive workouts will help a man gain weight. Better to use the services of a coach. If it is impossible to train under the guidance of an experienced person, it should be remembered that physical activity should last at least an hour. Classes should be held 3 times a week. The load must be increased gradually. After 0, 5-1 hours, a meal containing proteins and complex carbohydrates follows.
Step 5
Let your body rest. In this regard, you should not arrange daily training. Sleep should be at least 8 hours a day.
