Lack of muscle mass is a fairly common problem. Increasing it is of interest not only to people with a similar ailment, but also to those who want to look spectacular.
Instructions
Step 1
Pay attention to nutrition. Acceleration of the growth of muscle mass is possible only if all the nutrients it needs are supplied to the body. Try to balance your protein, fat, and carbohydrate intake. The latter cannot be completely ruled out or consumed in large quantities, as this will lead to weight gain due to fat, not muscle. Protein is extremely important for the growth of the latter. Try to get enough protein. For example, from whole milk (it is better to drink skim milk in order to protect yourself from a large amount of fat). You can replace it with water and protein powder.
Step 2
Remember to drink clean water - about six glasses a day. It is also beneficial to eat a lot of vegetables and fruits, which will improve digestion due to fiber and provide the body with vitamins and minerals for accelerated muscle development.
Step 3
Observe a mode of activity and rest. Do not exhaust yourself with strength training, do not spend several hours a day in gyms. Be sure to give your body time to recharge. After eating, lie down or sit quietly for about half an hour, take breaks between workouts, and after each exercise, arrange yourself a few hours of calmness. And of course, get at least eight hours of sleep at night.
Step 4
Go to workouts. Without them, building muscle is almost impossible. Exercise two to four times a week with mandatory breaks. Strength training should be started after the free warm-up month. Contact the professionals who will help you develop an individual training program - you can harm yourself on your own. Most often, workouts are in the nature of sessions - for example, five exercises, each of which is performed in three sets. This rule applies to both free and strength training. Freestyle - these are squats, push-ups from the chair and others. Power - using weights (barbells, dumbbells).
