To develop muscle mass, to train is not enough, you must also follow a fairly strict protein diet and have a suitable lifestyle. Our advice for effective muscle gain.
For successfullyit is essential to adopt some rules. Practice it bodybuilding Through specific training, follow a Adapted power supply And be sure to rest regularly.
For take muscleyou have to train regularly. Favor during your bodybuilding sessions of polyarticular exercisesthat is to say touching several muscles with so -called “insulating” exercises that allow you to work only on a single muscle. Training must be of an average intensity, realize 3 to 5 series With rehearsals, from 6 to 12 maximum. Even if it is best to lift weights, you can completely stimulate your muscle using machines or under your own weight. To be motivated in the long term, prepare a program adapted to your goal. Ask a sports coach if necessary.
To gain muscle, food plays a very important role, almost as important as physical activity itself. It is important to eat more than your body usually consumes In order to give it material to create muscle and fat. However, eating no more means not to get used! To take muscles and limit fat, you have to follow a special diet favoring proteins (which allow muscle to make muscle), slow and fast sugars (which allow to have energy) and vitamins. Here is Some good reflexes to take ::
- Bet on protein. They are the basis of everything. Proteins are present in many foods: meat, egg, soy … Then eat carbohydrates, tons of even carbohydrates (hydrates and carbon). For people qualified as ectomorphs (lean people) who have a so -called fast or very fast metabolism, mass gain is difficult. For them, you have to eat a lot to gain weight. The solution is to consume generous starchy foods.
Be careful, as written above, a lot of eating does not mean eating fat! Eating hamburger – fries on hamburger – fries, it rhymes with nothing because lipids do not help gain muscle on the contrary, they have the annoying tendency to turn into fats.
- Eat as often as possible: in addition to 3 balanced meals, do not hesitate to add extra snacks to ensure regular intake to your body. In general, a snack at 10 a.m. and one around 4 p.m. is a minimum.
- Always eat just after training
- It is possible for small stomachs to take food supplements
- Readjust your diet every 15 days: if you don’t gain weight, increase the calorie number. Conversely, if you gain weight but you gain fat, reduce your daily calorie intake.
The body gets tired quickly, it should not be manhandled. For this, it is imperative not to train more than 3 times a week. Indeed, it is necessary to observe a rest time of 48 or 72 hours between each session. Do not forget to sleep well either. Sleep is an essential element of mass gain. So sleep at least 8 hours per night.
