Women’s attention is constantly attracted by men with a sporty and pumped-up figure. To gain weight quickly, you need to combine strength training with proper nutrition. Of course, you will have to exclude all bad habits - alcohol and smoking.
Necessary
- - Food;
- - exercises.
Instructions
Step 1
Change your diet. If you used to eat three times a day before, then you should add two more meals. Add the first one after breakfast, and the second one after lunch. Gradually add more and more food to your diet. Spend a week changing the menu, if you change your food quickly, then your condition will worsen.
Step 2
Once you get used to eating large amounts of food, decide what and how to eat. It is recommended to consume meat, eggs, nuts, dairy products and grains to build muscle mass. For breakfast, it is advisable to eat foods rich in proteins and fats. Before breakfast, be sure to eat some fruit to prepare your stomach for digesting food. After two hours, grab two sandwiches or a protein shake. After two and a half hours, have a hearty lunch of borscht or other soup with a few slices of bread. For an afternoon snack, have a protein shake or a couple of sandwiches. Dinner should take place two hours before bedtime, meat and salad should be on the menu. The rest is up to you.
Step 3
An important part of the complex for the rapid set of muscle mass in men is training. It is best to train after an afternoon snack or lunch, depending on the daily routine. The first month of training should consist of muscle-building programs. This means that you have to lift a lot of weight, gradually increasing the load. Also, the complex of strength exercises should include push-ups on fists and squats. If you decide to go to the gym, then during breaks, instead of water, have a cup of sweet tea. Well, after class, you can quench your thirst with a small amount of mineral water.
Step 4
To build up body weight, follow this complex from three months to six months. After you gain weight, you need to change your exercise and diet. Next, you need to select a program to maintain muscles or pump up the relief.
