It is difficult to find a person who is absolutely satisfied with his figure. Most dissatisfied people dream of losing weight. But about two percent are deficient and would like to get better. This is a very difficult task. After all, it is necessary not only to gain weight, it is necessary that mainly muscle tissue appears, and not adipose tissue.
Instructions
Step 1
First of all, rule out medical problems. Excessive thinness can be caused by hormonal disruptions, such as a malfunction of the thyroid gland. Get a medical examination.
Step 2
Meals should be fractional. Eat small meals 6-8 times a day. This will increase the efficiency of the liver and reduce the risk of fat storage as you increase the calories in your diet.
Step 3
Increase your daily calorie intake with oily sea fish, full-fat cottage cheese, durum cheese, nuts, and dried fruit. Avoid the urge to gain weight quickly on white bread and pastries.
Step 4
Protein is essential for muscle growth. So forget about vegetarianism and low-protein diets. For 1 kilogram of weight, you should consume 2 grams of protein daily. This can be chicken, saltwater fish, or lean meats.
Step 5
Work out in the gym three times a week for 40 minutes to an hour. Longer or more frequent exercise will lead to muscle fatigue. As a result, the muscles will stop responding to stress and will not grow.
Step 6
To maximize muscle gain, remember that muscle does not grow during exercise, but during rest. The harder you worked, the more intensively the body regenerates. Train with maximum intensity and heavy weights. Be sure to allow your muscle fibers to recover well during breaks.
Step 7
The greatest gains in muscle mass can be achieved by performing basic free-weight exercises. They include the maximum number of muscle groups in the work. Your favorite exercises should be presses, deadlifts, and squats. Leave the relief work for later.
Step 8
If, after an intense workout, the body does not receive enough protein, it will take this protein from the muscles to restore energy. Therefore, immediately after class, eat a serving of ice cream or sweet yogurt.
