In order not to be a skinny goner and become like beautiful, pumped-up guys, you need to have an incredible desire to achieve your goal, and, of course, study the topic of how to gain weight correctly. People who are completely devoted to their work always achieve the desired result.
Belief in the outcome is very important. This makes it easier to follow your own path. Gaining weight is easy! All restrictions are only in the head. There are three components to effective mass gain, these are: 65% - nutrition, training - 30% and rest - 5%.
How to eat to gain weight
To gain weight properly, your daily diet should be comprised of proteins, fats, and carbohydrates. It will be most effective if you distribute them like this: 50% carbohydrates, 40% protein and 10% fat.
Proteins are what our muscles are made of. The most digestible and inexpensive foods from which proteins will enter our body are: eggs, chicken breasts, cottage cheese, lean fish.
Eggs are the cheapest and most easily digestible protein source. They are best absorbed cooked, but if you cannot eat them cooked in large quantities, you can absorb them raw. But keep in mind that when eating raw eggs, only 60% is absorbed.
Carbohydrates serve as a source of energy for us. They can be obtained from various cereals such as rice, oatmeal, buckwheat. Other good sources of carbohydrates are durum wheat pasta and sour cream.
As for fats, they are found in egg yolks, fish and meat. After eating your daily allowance of foods, you will most likely get 10% fat with them. But if you think that you have not been able to consume the required amount of fat, then you can additionally use fish oil or flaxseed oil.
It is impossible to gain mass correctly without training
If you do not work with iron, then all your calories that you consume during meals will go into fat, and not into the muscles we need so much.
It is best to train for gaining muscle mass 3 times a week, since if you do this more often, then your body simply will not have time to recover. And if you do less, then you simply will not have time to train all muscle groups in 1-2 workouts.
You can work with both basic exercises and isolation exercises. You need to work with weights so that you can do 8 to 12 reps in 4 sets. Break your workouts into weeks so that you train one large muscle group and one small muscle group on the same day. Monday: chest and biceps. Wednesday: legs and shoulders. Friday: back and triceps.
Rest. From this, of course, you will not notice a strong growth, but if you go to bed at least at 12 o'clock, and not sit up for TV shows until the morning, then progress will not be long in coming. You can only gain weight correctly by combining nutrition, exercise and rest.
