This question may sound rather strange, but for a person who understands medicine and physiology, it may seem obvious that gaining quality weight (muscle mass, not fat layer) is much more difficult than losing weight. For a rapid increase in body weight, you need to review the entire course of your own life: activity, nutrition, rest, sleep. In general, a complex of changes is indispensable.
Necessary
Daily regimen, balanced diet, training
Instructions
Step 1
Nutrition is one of the most important components of weight gain. At least fifty percent of success depends on a proper balanced diet. What kind of nutrition is right? First, meals should be divided into small portions that need to be spread out throughout the day. The best is five to six meals a day. Secondly, the building material for our body is protein food. These are the "building blocks" that make up our body. Therefore, in order to gain muscle mass most effectively, you need to eat protein at the rate of 2 grams per kilogram of body. Protein-rich foods - meat and dairy foods, mushrooms, nuts, eggs.
Step 2
Exercise plays a critical role in gaining muscle mass, as well as in normalizing the physiological processes of the body. Regular training in the gym makes a person stronger, more adaptable to difficulties and adversities. The most effective exercises for fast weight gain are the barbell squat (increases leg, back, endurance) and bench press. Bench press with a bar is a versatile method. It allows you to form strong arms (biceps, triceps), chest. The optimal number of workouts per week is 2-3 for 2 hours.
Step 3
Rest and sleep is a component that many people forget about, but it is essential for a healthy person. Remember: muscles do not grow during training, but during recovery according to the principle: "The soldier is asleep - the service is on." Nine hours of sleep is the key to a successful day and gradual steady weight gain.
