Increasing body weight is the desire of many thin people. A healthy lifestyle, proper nutrition and systematic strength training will help to gain muscle mass.
Instructions
Step 1
Strength training is a prerequisite for gaining muscle mass. For the best effect, you need to exercise at least 3 times a week. Distribute your workouts so that the muscle recovery period is at least 48 hours between them. Therefore, do not be tempted by the idea that if you go to class every day, you will gain weight faster. Choose the workout that works best for you. You don't need to exercise to build muscle. Strength training like shaping will also help you increase weight, the main thing is not to be lazy with them. Be sure to include stretching in your training system. This can be a stretch or yoga session, or a 15 to 20 minute refill after each strength workout.
Step 2
An individual trainer will help you build muscle quickly. But this approach is costly. If you can afford such a service, then one-to-one training is ideal. A fitness professional will help you find the best training options for you, and give you the right advice on nutrition and the right regimen.
Step 3
Be sure to make adjustments to your own diet. There should be 4 to 6 meals a day. Try to make each serving smaller than you usually eat at one time. But keep in mind that what you eat should be enough for 2 - 3 hours, until your next meal.
Step 4
Every morning should start with breakfast. If your first meal usually occurs closer to lunchtime, then urgently accustom your body to an earlier time. Morning is the best time to recharge the bulk of energy and provide all organs with proper nutrition. Thus, in the morning, muscle growth will begin in your body. Don't exclude dinner from your diet. Be sure to eat 2 hours before bed.
Step 5
Your diet must include proteins (meat, fish, dairy products, peas, soy, etc.), carbohydrates (bread, cereals, fruits and vegetables), fiber, fat (20 - 25%). Drink vitamin and mineral complexes and protein daily. Try to eat a variety of foods.
Step 6
Pay adequate attention to healthy sleep. Sleep 7 to 9 hours daily. You need to go to bed until midnight. This sleep is considered the most optimal.
