Proportional muscular body at all times was considered the standard of male beauty.Therefore, starting the weight training, most athletes dream to build muscle and gain muscle relief.Even beginners bodybuilding knows that in order to grow and develop muscle, diligent training alone is not enough.You must also eat well.However, blindly increasing the caloric intake does not make sense.Of course, a set of muscle occurs in this case, but your muscles nobody will notice under a thick layer of fat.
So you have to revise your diet and replace utility habitual dishes.For example, soups or broths with high fat food singular values represent.Fried food, even cooked meat, contain too much fat.The same can be said of the sausages, sausages and smoked.If your goal - a set of muscle mass base diet should be complex carbohydrates, protein and polyunsaturated fats.
sample list of approved products is as follows.
source of protein: Meat, poultry, seafood, lean fish, beef, veal, milk and cottage cheese with low fat content.For a set of muscle mass is necessary to use at least 2 grams of protein per kilogram weight.Chicken eggs contain a significant amount of protein, but they are also quite a lot of fat.It is therefore recommended daily use no more than two egg yolks, protein thus can not limit.
source of complex carbohydrates are all kinds of cereals and pasta, potatoes and beans.
vegetables and fruits, as well as freshly squeezed juice can be used with virtually no restrictions.The only thing you should pay attention to is the dried fruit and honey.Despite the usefulness of these products, they are still high in calories, so their uncontrolled absorption leads to increased body fat.
in your daily diet be sure to include a certain amount of vegetable oil.Fatty fish varieties is recommended to use at least once a week.
I would like to add that the set of muscle mass will be more effective if, in addition to conventional products, you will eat special food supplements.Protein powders are easy to use and can be used as before exercise and after it.Especially effective in this case, the whey protein.But casein is better to drink before going to bed, as it is absorbed for a long time.
for assimilation of protein amino acids needed by the body.A certain amount of them is contained in food products and proteins, but not enough for a good result.Therefore, the amino acid is best taken further.Another essential nutritional supplement - creatine.It helps the body recover faster after exercise, has beneficial effects on muscle growth.
training program to build muscle is developed individually for each athlete.However, beginners can recommend basic exercises, which include deadlifts, squats, bench press, shrugs, pull-ups, press.As a warm-up suit cardio exercises such as jumping rope, an exercise bike, a treadmill.At the end of training required to perform stretching exercises.
should be noted that in the mode of recruitment of muscle mass is important, not only the intensity of training, but also a quality vacation.Do not try to go to the gym every day.Three - four times a week would be sufficient.
distribute the load so that each muscle group was the maximum time to recover.For example, if four workouts on Monday carried out exercises on the chest and triceps, Tuesday - on his back and biceps.Next is the day of rest.On Thursday, train the legs, on Friday - the shoulders and forearms.The exercises for the upper and lower press are performed in each workout.
duration of sessions should not exceed one hour.Since the set of muscle mass involves working with considerable weights, the more you will not need.The number of repetitions - 8-10, a number of approaches - 3. Every last exercise in the final set runs at full capacity.
not rush from one trainer to another.Throughout the exercise, the body also needs rest.Between sets, he is from 30 seconds to 1 minute, take a break between exercises more, for 2-3 minutes.
Every human body is unique, so when choosing a nutrition program and training, guided by personal performance.The reasons for the lack of positive dynamics is also highly individual.Therefore, the process of learning self-control.Analyze mistakes and achievements.Do not forget to make diversity in the curriculum, because the muscles get used to loads and cease to respond to them.
