Fitness : How to gain muscle mass

So you want to play sports and show off bulging muscles. And for that you need to increase lean body mass. But how to do it correctly, do not know many, if we talk about the common man, not professional athletes and bodybuilders. First you need to understand that the muscles get bigger and therefore harder to do if they focus when performing exercises. But not only through physical exercise can increase muscle mass. An important role in this process is the proper and balanced diet.

How to gain muscle mass : Food to build muscle

How do you need to eat to your muscles as quickly as possible got the correct form?

First, the need to eat at least 8 times a day. It is clear that the right to move to such a diet will be difficult, so it should be done gradually, "spinning" thereby metabolism. With this approach, the body will create extra volume for the muscles. If you have not mastered eight full meals, you can replace one of them high-protein cocktail containing fruit fiber for better absorption.

Secondly, we must pay attention to the fact that your diet should be carbohydrates, but it should not be candy and cakes. Need to eat "good" carbohydrates, which are contained in large quantities in various cereals: oatmeal, rice, as well as potatoes, pasta, etc. If you want to create a relief, then append intense physical workout protein food, reducing the amount of carbohydrates.

Third, choose the high-calorie food. It can be milk products, such as 1 liter of skim milk contains 500 calories. Also useful would be nuts (walnuts, almonds, peanuts, cashews), which are very high in calories. Also, you need to use different types of oils, such as linseed oil, olive oil, and fish oil.

 

How to gain muscle mass : Exercise

If power we understand, now you have to pay attention to physical activity. Need to start training slowly and not overwhelm your body, or you get tired of it quickly. First, give preference to work on the large muscles of the body, biceps, quadriceps muscles of the hips, glutes, back muscles and chest. Do not try to complicate the task itself. Keeps pressure on the muscles performing various simple exercises, such as push-ups, lifts, bench presses, and standing, squatting and other. Then, when your body has to be more resilient, you can use exercise equipment.

If you follow these simple rules, you will achieve the desired result. But we must remember that only perseverance and diligence will lead you to success!

How to gain muscle mass : Lose weight and build muscle: to be or not to be?

I would also like to draw attention to nuance. Many wonder: is it possible to build muscle at the same time gets rid of fat? To do this, we must distinguish the processes that occur in the body. So, if you build muscle mass, from a scientific point of view, the body is in the stage of anabolism. And if you are going to "burn" fat, fat tissue is destroyed, and then this stage is called catabolism. The body can only be in one of these stages. Thus, while it is impossible to increase muscle mass and reduce fat.