Muscular weight is one of many body parameters, which is well developing with targeted workouts, it determines the magnitude of the muscles, their weight and volume. To increase muscle mass, you need to follow these principles.
1
It is necessary to eat 5-6 times a day and preferably at one time, with the number of calories that enter the body with food must be 10-15% more than the body spends per day. It is important to ensure that the power is full, balanced and regular. Be sure to eat after each workout, especially when the so-called "protein window" (first half an hour) opens - this is the best time to grow muscle. The base of nutrition should be protein: milk, cottage cheese, fish, eggs, chicken meat. For sufficient admission to the body of carbohydrates, you need to eat oatmeal, millet, buckwheat and other cereals, nuts, mushrooms and vegetables. During the day, 2-3 liters of water are recommended.
2
You can train both in the gym and at home. For a set of mass, attention should be paid to power exercises. The number of classes and loads directly depends on physical training. Layout in training you need 100%. The duration of the lesson should be not more than 90 minutes. A very important role is played by the proposed training program. The load should be distributed evenly on all muscle groups. Change the training scheme, their number and loads can be not earlier than three weeks after the start of classes.
3
It is important to pick up the right day of the day. Find a full-fledged stay and sleep. Tired, sleepy and hungry organism can never gain weight. If you sleep at night less than 8 hours - the body will not have time to recover and react to new workouts normally. Try to minimize stressful situations. Stress is a huge energy loss, and accordingly calories. From stress in the body, a cortisol hormone is produced, which prevents the correct learning to absorb food and contributes to the decay of proteins on the amino acids.
4
Be sure to abandon bad habits. Nicotine slows down the metabolism, alcohol only fills the body with empty calories - all this only interferes with a mass set. Achieving a noticeable result with a set of mass is possible only if you are healthy by 100%.
For the correct set of muscle mass, you need to perform all these principles, and then the goal will become quite real and achievable.
by the way, I would recommend to purchase energy-now even natural there (I use the Energy Expert I use). Only they get out when there are no strength at all for training ... Well, and of course, a full sleep is only so possible to help the body)
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by the way, I would recommend to purchase energy-now even natural there (I use the Energy Expert I use). Only they get out when there are no strength at all for training ... Well, and of course, a full sleep is only so possible to help the body)