FOR WEIGHT GAIN
For gaining mass
Gaining muscle mass!
To make a beautiful athletic body, often very difficult and time consuming. A person's physique changes throughout his or her life, it all depends on the type of physique. There are generally three types:
1)ectomorph (skinny)
2) mesomorph (easily gains muscle mass, and fat mass, as well as easily and resets.
3)endomorph (slow metabolism, hard to lose weight.
BUT nutrition and exercise can change the proportions!
Today we are talking about skinny people, how to gain mass?
There are a few rules that will make a difference:
1.) Do not be lazy, download the program "calorie counter" FatSecret and 3-4 days all carefully record what you eat.
Your diet should be dominated by complex carbohydrates (side dishes), approximately 50-60% carbohydrates; 20% fats and 20-30% protein. Take in more calories than you consume - the program will help you with this too.
Your calories should be 2000 per day or more (individualized).
In 3-4 days you will be able to understand what you are doing wrong and adjust your nutrition.
Nutrition should be at weight gain 4-5 times a day, 3 main meals (large in calories) and 2 snacks, if you can not take a meal or do not want to - sports supplements will help you!
2.) Gym:
Your workout should not exceed more than 45min. rest between approaches -long.
The number of repetitions from 8 to 12
The basis - basic exercises!
Approaches do in "refusal" (with a heavy weight.
Exercise 3 times a week, cardio only when warming up (5 min). Muscles grow not when you are in the gym, but when you rest, so recovery should be full.
What will help from sports nutrition:
Creatine
Gainer or multi-ingredient protein.
If possible also add:
omega3
vitamins + minerals
BSAA
