There are people whom nature itself has awarded with molded muscles. And they just need regular training to keep fit. Others who are not so fortunate have to gain weight through special nutrition, constant strength exercises and protein shakes.
Instructions
Step 1
To gain muscle mass in a short time, follow a diet and exercise regularly on weight machines. The diet of a novice bodybuilder consists mainly of proteins - lean poultry and beef, and fiber - vegetables containing a minimum percentage of starch - cucumbers, tomatoes, zucchini. Complex carbohydrates - oatmeal, buckwheat, banana - are acceptable one hour before training. They will saturate the body with energy and give strength for exercise.
Step 2
Drink at least two liters of water a day. Such a volume of fluid speeds up metabolic processes, and muscles grow faster. In addition, water removes the harmful lactic acid from the body, which is produced during hard exercise. It is only necessary to limit the amount of fluid during training, so as not to put stress on the heart. During an hour's lesson, you can drink in small sips no more than half a glass.
Step 3
You shouldn't start strength training right away. Set aside fifteen to twenty minutes for cardio (exercise bike, Pilates, treadmill). Your body will warm up, your muscles will become more elastic, and lifting weights will pass without injury. If you are visiting the fitness center for the first time, be sure to talk to the instructor. He will listen to your wishes and tell you which exercises are more suitable for which muscle groups.
Step 4
Drink a protein shake after your workout. It contains egg whites, whey or an extract from protein-rich plants such as soy. In addition, it is enriched with mineral salts and vitamins. Its magical effect is that it saturates muscles with the proteins necessary for their growth. And, drinking a cocktail after exercise, when the process of anabolism begins - the restoration of the amount of glucose and protein in the muscles, you give them a serious boost, stimulating them to grow much faster.
