Gain muscle mass

Lifestyle
To save weight, it must be a heavy sleeper to let his muscles again after a training session and to be fresh for the next session. Also, it is good for testosterone. It should also live like any good sports: no smoking, alcohol ...


Nutrition
To gain muscle, diet plays a very important role, almost as important as the physical activity itself. It is important to eat more than your body burns usually to give a material to create muscle and fat. Unlock ios 6.1 Baseband 3.0.04

However, eating more does not mean binge! To make muscles and reduce fat gain, you must follow a special diet emphasizing protein (which can make the muscle), slow and fast sugars (which allow for energy) and vitamins.

Here are some good habits to take:

• - The protein basis of everything. Proteins are present in many foods: meat, egg, soy ...

• - Then eat carbs, lots of carbs even (Hydrates and carbon). For qualified people octavos (skinny people) who said metabolism fast or very fast, mass gain is difficult. For they must eat a lot to gain weight. The solution is in huge plates of starch!

• - Attention, as written above, many eating does not mean eating fat! Do not eat Hamburger - French fries on burger - fries, it does nothing rhyme as fat will not help you to gain muscle on the contrary, they have the tendency to become rather fat!

• - Eat as much as possible: In addition to three balanced meals, do not hesitate to add snacks, side to ensure a steady supply to the body. In general, a snack and 10 hours to 16 hours is a minimum.

• - Always eat right after a workout.

• - It is possible for small stomachs taking dietary supplements.

• - Readjust your plan every 15 days: if you do not gain weight, increase calories. Conversely, if you gain weight but you gain fat, reduce your daily intake of calories.

Lighting

Have to eat a lot does not mean that everyone should eat the same ... Do not try to follow the letter meal found in a book or on the internet!

Training

Training

To gain muscle, you must raise the melt. Focus during your workouts exercises multi-muscle, ie involving several muscle exercises known as "insulation" that can work on a single muscle.
The training should be short and very intensive. It is useless to train an entire afternoon, as the results are less good. A workout should not exceed one hour and a half, all inclusive.

Recovery

The body gets tired quickly, it should not be the bully. For this, it is imperative not to train more than 3 times a week. Indeed, it is necessary to observe a rest period of 48 or 72 hours between each session.

Sleep! Sleep is an essential part of the grounding plug. Sleep at least 8 hours per night.
Take a vacation from time to time! The body needs breaks.