Gain Weight Mass In 10 steps
Are you a beginner or do you have any training experience? Whatever the answer, in this article you will read tips for anyone who wants to build beautiful muscles. Muscles build in a healthy way, with minimal chance of overtraining and injury.
Runners are dead runners, so never try Jay Cutler to follow his training schedule, because then you come from a cold fair at home. Professionals have also built it slowly. Furthermore, they have an above-average talent for muscle building, and especially let them forget that they use muscle enhancers.
Follow the next 10 steps and growth can start .....
1. Build your strength: More power is more muscle! So power training with the emphasis on strength! Weight training with dumbells, rods or your own weight. Start with light weights and get a bit heavier.
· Weight training. Start with an empty rod. Make sure you master the movement. A good performance is worth gold. If you can dream the movement, you're going to train every little bit, so make sure your body is working.
· Exercise with your body weight. Training with your own weight is an excellent way to supplement your schedule. These exercises can be a big advance for you. Raising, Dipping, Printing and Hanging kneeraises.
2. Train without machines . Use rods and dumbells and change them whenever possible. If you train biceps, triceps or chest it is good to use dumbells. This gives both sides of your body sufficient attention. If you train with a rod, you often push it hardest with your strongest side. You are aware of those guests who are prone to bankruptcy with a slanting rod. Make sure you're not that guest! Symmetry is a nice endeavor.
Trains with machines are unnatural. They force you into a standard attitude. Each body is different, with loose weights, your body keeps its natural posture. Thus you are free to make natural movements. So less chance of injury. With loose weights you learn to balance and control your muscles. If you choose to train at home, a rod with some discs is ideal. You can do almost all exercises with 1 rod and a few challenging weights.
3. Be inventive. If you really want to make progress, change your exercises with the less popular exercises. Growing muscle balls often makes endless bicep curls. To build triceps, you often do triceps kickbacks or pushdowns. Bone training often consists of Legcurl, leg extensions and the eternal Legpress. Dare a different exercise than choose the caliber to lift your muscle structure to a higher level.
· Chin-ups & Pull-ups for your Biceps
· Narrow bank prints & Dips for Triceps
· Squats and deadlifts for large leg muscles.
4. No muscle building without legs!
Squats the mother of all the exercises. Unfortunately, the most bullied, why? It hurts and when you do well, the lead and lead are heavy. But when you accept that this is the best exercise there exists and will do it, big things will happen to you physically.
The squat is the cherry on the cake. He works in your entire body. In this exercise you exercise all your muscles not just your legs, your whole body pushes that rod up. If your lower body is strong then you can perform all exercises better than before. Your upper body is supported by your lower body. So also your bicepcurls can handle more heavily because you are squatting.
Do this exercise with 1.5 x your body weight for 12 weeks and you will be amazed at your appearance and your progress with other muscle groups.
NB: Do not forget we're talking about squats with a loose pole, forget the Smith machine.
Deadlifts, is exercise number 2 for your body. Deadlift, like the squat, also carries all your body. But you must do it correctly, otherwise you will have an ugly injury later. So ask someone who manages the Deadlift to explain well and see if you are doing well. The day after three good sets, you do not know what you're experiencing. Does not matter, pain is weakness leaving the body.
5. Take your rest! Muscles do not grow at the gym at the gym. Start treating your entire body 3 times a week and take the necessary rest between them. Provide adequate sleep 8 hours a night. During your sleep, your body makes growth hormone that builds your muscles is not that great?
Drink enough water. If you train then you need more water and, in addition, it improves muscle recovery. After each meal drink 2 glasses of water. During the workout, drink some.
Eat as much as possible. But the right diet. Proteins, complex carbohydrates and unsaturated fats. Trains only make sense when providing your body with the right fuel. Try to throw gasoline in your diesel car, then you'll get a little piece of windshield before you go down hopelessly. That's exactly what you do with your body if you do not eat well and clean.
6. Complex carbohydrates! Lots of carbohydrate food is good for muscle building. We are talking about complex carbohydrates. So forget the white sandwiches that your mother preached for you. Cranberries bread only the darkest bread is good enough. Where do we find more of those good complex carbohydrates? In silvery rice, so no take-away visits to the Chinese ... In whole wheat pasta, so no spaghetti bolognese more at the Italian on the corner! If you click this in your ears, you will notice that to your body. Yes if you want a beautiful and muscular body then you will follow these rules. Whoever wants to stay crazy does not. Thus the grain separates from the chaff. The choice is all about you, choir or chaff? Complex carbohydrates keep your body fat low, leaving your muscles under your skin and not under a low fat.
7. Doing business is half the job!
During your grocery shopping, only finish the outer paths. Note that these are the pathways with fresh, really healthy food. The deeper you go to the heart of the supermarket, the more sugars, saturated fats and simple carbohydrates you encounter. Vegetables, bread, dairy are all in the outer paths. All you need is not in the outer paths, rice, pasta and herbs. But they are not in the center of the supermarket, in the absolute center there is candy, chips, cake and more junk.
Breakfast cereals are good for you, if you know which one to choose! Everything about cruesli and kellogs is a mess, just look at the nutritional value. Just go for oatmeal, knowabix, natural muesli, etc. If there is less sugar, it often only means that there was a lot more sugar in the past and now just a lot. These are cheap sales tricks where you often enter. So look out.
Make sure you choose 90% of the feed below.
- Proteins: steak, tartar, chicken breast, fish, eggs, milk and whey protein
- Carbohydrates: silver rice, oatmeal, whole grain pasta, Weightgainer
- Vegetables: spinach, broccoli, tomatoes, lettuce, cucumber, carrots
- Fruit: Oranges, bananas, apples, pineapples, pears
- Good fats: olive oil, nuts, sesame oil, linseed oil
8. Eat enough proteins!
If you want to build muscle then you need to provide 2 to 3 grams of protein per kilogram of body weight. Less is not sufficient for an athlete. Protein has, besides muscle building ability, another good feature. Protein has a high thermal effect on your body. Thermal effect is the additional energy consumption required for the digestion and absorption of food. When you eat something, you do different things that consume calories. You start biting, chewing and swallowing. After that, your body processes the food, it gets digested, transported, processed and stored. During this whole process you consume calories. This consumption of calories is called the thermal effect. The thermal effect of proteins is 20%. That is, 100 kcal of protein (25 gram x 4 kcal) of 20 kcal is used for processing.
On the other hand, fat is quickly processed and stored quickly, the body has little trouble with it, so it uses little calories in this case. Carbohydrates are a little more difficult to process than fat, and the body consumes more calories than fat processing. But protein remains the undisputed king when it comes to the thermal effect.
Good protein sources are: steak, tartar, chicken breast, fish, eggs, milk and whey protein
9. Eat more often on a day: At least 6 meals a day preferably 7 or 8. Nutrition is energy, energy helps you grow muscle and restore recovery. But if you stop all your calories in three meals, then you put a lot of attention to it. Why? Usually because your body finds the easiest way to eliminate an overdose of nutrition. If you carry smaller meals throughout the day, your body works much better. The nutrients are removed and transported to where necessary.
Breakfast! 8 hours fast is more than enough, eat as soon as you wake up.
Eat after your training! Eat protein and carbohydrates after your workouts, so muscle recovery will begin and you will also replenish your energy supplies.
Eat your body weight in kg x 40. If you weigh 80kg then the sum: 80x 40 = 3200kcal per day.
10. Whey protein. Use Whey protein . Although this is a popular supplement, there are still too many people who underestimate Whey's importance. It has very big advantages:
- Whey builds muscles. You need 2 to 3 grams of protein per kilogram of body weight to grow. Every day of the week, this benefit only utilizes you to be consistent. Ever heard of the keeper wins? 1 cup of protein is good for about 25 grams of protein.
- It's so easy and cheap: 1 cup of protein mixes with 300 ml of water or milk that gives up to 25 grams. A 4.5kg pot of protein is already available for E 99.90, if you take 1 shovel every day, you spend 5 months! Whey is the cheapest protein.
Read more @ www.absdietreviews.com
Runners are dead runners, so never try Jay Cutler to follow his training schedule, because then you come from a cold fair at home. Professionals have also built it slowly. Furthermore, they have an above-average talent for muscle building, and especially let them forget that they use muscle enhancers.
Follow the next 10 steps and growth can start .....
1. Build your strength: More power is more muscle! So power training with the emphasis on strength! Weight training with dumbells, rods or your own weight. Start with light weights and get a bit heavier.
· Weight training. Start with an empty rod. Make sure you master the movement. A good performance is worth gold. If you can dream the movement, you're going to train every little bit, so make sure your body is working.
· Exercise with your body weight. Training with your own weight is an excellent way to supplement your schedule. These exercises can be a big advance for you. Raising, Dipping, Printing and Hanging kneeraises.
2. Train without machines . Use rods and dumbells and change them whenever possible. If you train biceps, triceps or chest it is good to use dumbells. This gives both sides of your body sufficient attention. If you train with a rod, you often push it hardest with your strongest side. You are aware of those guests who are prone to bankruptcy with a slanting rod. Make sure you're not that guest! Symmetry is a nice endeavor.
Trains with machines are unnatural. They force you into a standard attitude. Each body is different, with loose weights, your body keeps its natural posture. Thus you are free to make natural movements. So less chance of injury. With loose weights you learn to balance and control your muscles. If you choose to train at home, a rod with some discs is ideal. You can do almost all exercises with 1 rod and a few challenging weights.
3. Be inventive. If you really want to make progress, change your exercises with the less popular exercises. Growing muscle balls often makes endless bicep curls. To build triceps, you often do triceps kickbacks or pushdowns. Bone training often consists of Legcurl, leg extensions and the eternal Legpress. Dare a different exercise than choose the caliber to lift your muscle structure to a higher level.
· Chin-ups & Pull-ups for your Biceps
· Narrow bank prints & Dips for Triceps
· Squats and deadlifts for large leg muscles.
4. No muscle building without legs!
Squats the mother of all the exercises. Unfortunately, the most bullied, why? It hurts and when you do well, the lead and lead are heavy. But when you accept that this is the best exercise there exists and will do it, big things will happen to you physically.
The squat is the cherry on the cake. He works in your entire body. In this exercise you exercise all your muscles not just your legs, your whole body pushes that rod up. If your lower body is strong then you can perform all exercises better than before. Your upper body is supported by your lower body. So also your bicepcurls can handle more heavily because you are squatting.
Do this exercise with 1.5 x your body weight for 12 weeks and you will be amazed at your appearance and your progress with other muscle groups.
NB: Do not forget we're talking about squats with a loose pole, forget the Smith machine.
Deadlifts, is exercise number 2 for your body. Deadlift, like the squat, also carries all your body. But you must do it correctly, otherwise you will have an ugly injury later. So ask someone who manages the Deadlift to explain well and see if you are doing well. The day after three good sets, you do not know what you're experiencing. Does not matter, pain is weakness leaving the body.
5. Take your rest! Muscles do not grow at the gym at the gym. Start treating your entire body 3 times a week and take the necessary rest between them. Provide adequate sleep 8 hours a night. During your sleep, your body makes growth hormone that builds your muscles is not that great?
Drink enough water. If you train then you need more water and, in addition, it improves muscle recovery. After each meal drink 2 glasses of water. During the workout, drink some.
Eat as much as possible. But the right diet. Proteins, complex carbohydrates and unsaturated fats. Trains only make sense when providing your body with the right fuel. Try to throw gasoline in your diesel car, then you'll get a little piece of windshield before you go down hopelessly. That's exactly what you do with your body if you do not eat well and clean.
6. Complex carbohydrates! Lots of carbohydrate food is good for muscle building. We are talking about complex carbohydrates. So forget the white sandwiches that your mother preached for you. Cranberries bread only the darkest bread is good enough. Where do we find more of those good complex carbohydrates? In silvery rice, so no take-away visits to the Chinese ... In whole wheat pasta, so no spaghetti bolognese more at the Italian on the corner! If you click this in your ears, you will notice that to your body. Yes if you want a beautiful and muscular body then you will follow these rules. Whoever wants to stay crazy does not. Thus the grain separates from the chaff. The choice is all about you, choir or chaff? Complex carbohydrates keep your body fat low, leaving your muscles under your skin and not under a low fat.
7. Doing business is half the job!
During your grocery shopping, only finish the outer paths. Note that these are the pathways with fresh, really healthy food. The deeper you go to the heart of the supermarket, the more sugars, saturated fats and simple carbohydrates you encounter. Vegetables, bread, dairy are all in the outer paths. All you need is not in the outer paths, rice, pasta and herbs. But they are not in the center of the supermarket, in the absolute center there is candy, chips, cake and more junk.
Breakfast cereals are good for you, if you know which one to choose! Everything about cruesli and kellogs is a mess, just look at the nutritional value. Just go for oatmeal, knowabix, natural muesli, etc. If there is less sugar, it often only means that there was a lot more sugar in the past and now just a lot. These are cheap sales tricks where you often enter. So look out.
Make sure you choose 90% of the feed below.
- Proteins: steak, tartar, chicken breast, fish, eggs, milk and whey protein
- Carbohydrates: silver rice, oatmeal, whole grain pasta, Weightgainer
- Vegetables: spinach, broccoli, tomatoes, lettuce, cucumber, carrots
- Fruit: Oranges, bananas, apples, pineapples, pears
- Good fats: olive oil, nuts, sesame oil, linseed oil
8. Eat enough proteins!
If you want to build muscle then you need to provide 2 to 3 grams of protein per kilogram of body weight. Less is not sufficient for an athlete. Protein has, besides muscle building ability, another good feature. Protein has a high thermal effect on your body. Thermal effect is the additional energy consumption required for the digestion and absorption of food. When you eat something, you do different things that consume calories. You start biting, chewing and swallowing. After that, your body processes the food, it gets digested, transported, processed and stored. During this whole process you consume calories. This consumption of calories is called the thermal effect. The thermal effect of proteins is 20%. That is, 100 kcal of protein (25 gram x 4 kcal) of 20 kcal is used for processing.
On the other hand, fat is quickly processed and stored quickly, the body has little trouble with it, so it uses little calories in this case. Carbohydrates are a little more difficult to process than fat, and the body consumes more calories than fat processing. But protein remains the undisputed king when it comes to the thermal effect.
Good protein sources are: steak, tartar, chicken breast, fish, eggs, milk and whey protein
9. Eat more often on a day: At least 6 meals a day preferably 7 or 8. Nutrition is energy, energy helps you grow muscle and restore recovery. But if you stop all your calories in three meals, then you put a lot of attention to it. Why? Usually because your body finds the easiest way to eliminate an overdose of nutrition. If you carry smaller meals throughout the day, your body works much better. The nutrients are removed and transported to where necessary.
Breakfast! 8 hours fast is more than enough, eat as soon as you wake up.
Eat after your training! Eat protein and carbohydrates after your workouts, so muscle recovery will begin and you will also replenish your energy supplies.
Eat your body weight in kg x 40. If you weigh 80kg then the sum: 80x 40 = 3200kcal per day.
10. Whey protein. Use Whey protein . Although this is a popular supplement, there are still too many people who underestimate Whey's importance. It has very big advantages:
- Whey builds muscles. You need 2 to 3 grams of protein per kilogram of body weight to grow. Every day of the week, this benefit only utilizes you to be consistent. Ever heard of the keeper wins? 1 cup of protein is good for about 25 grams of protein.
- It's so easy and cheap: 1 cup of protein mixes with 300 ml of water or milk that gives up to 25 grams. A 4.5kg pot of protein is already available for E 99.90, if you take 1 shovel every day, you spend 5 months! Whey is the cheapest protein.
Read more @ www.absdietreviews.com
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