Not everyone is given a beautiful toned body from birth without a drop of excess fat. It takes a lot of work to get this effect. No well-known diet will give such results that athletes show at competitions; constant muscle training is necessary. Although it should be noted that special food is still needed.
Instructions
Step 1
Building muscle mass occurs with a special diet and regular exercise. The best exercises for this are bench presses, squats, and pull-ups. They will help you gain muscle mass in the shortest possible time. You can perform such exercises at home, but it is better to do this under the supervision of professional trainers in the gym. They will help you choose a dumbbell set and a set of exercises for each muscle group, taking into account your characteristics and wishes.
Step 2
A very important issue is diet. You need to eat foods that contain a sufficient amount of nutrients. Everyday food for such a diet is not quite suitable. The build-up of muscle mass will not occur. Boiled chicken, a piece of beef, fruits, nuts, vegetable salads, various fresh juices, foods high in protein are what you need. During the day, at least two grams of protein should be supplied to the body for each kilogram of body weight. The main protein foods that contribute to muscle mass are: kefir and low-fat milk, vegetable proteins, pink salmon, canned natural tuna, boiled low-fat fish, lean white chicken meat, low-fat cottage cheese.
Step 3
In addition to diet, sufficient attention should be paid to the exercise regimen. They can be carried out at any time of the day, but no later than 4 hours before bedtime. Be sure to eat an hour and a half before your workout. Better if it is a food rich in carbohydrates. Indeed, during physical exertion, it is they who are burned. Be sure to consume a carbohydrate-protein mixture at the end of your workout or eat 2 bananas and then drink a liter of milk. An hour after the end of the workout, a full meal should occur.
Step 4
Muscle growth doesn't happen in training. Afterwards, they may appear large due to the intense blood flow. Basically, new muscle fibers grow at night. As paradoxical as it sounds, the more you sleep after exercise, the more intensively your muscles grow.
