Many people want to have a beautiful and pumped up body.The cult of human beauty originated in ancient Greece, but the question of how to gain muscle mass, is still quite relevant. It would seem that there is so difficult? You just need to systematically engage in the gym. If you can not go there, then how to gain muscle mass at home? The fact is that simply lifting different weights will not help achieve great results. What you need to know novice bodybuilders?
Beginning of change
Before you gain muscle mass, you need tofirst of all morally prepare. Because bodybuilding is a whole system in which everything is interconnected. Thanks to many efforts, quantitative changes are born, which then gradually become qualitative.
Для достижения успеха надо знать, как питаться, to gain muscle mass, how much you need to relax, especially sports supplements and much more. From this point on, your own life must be brought under tight control.
What are the types of physique
Not all people are the same.The constitution of one person differs from another in the amount of muscle and fatty tissues and other features. According to some signs, there are 3 types. Each of them should know how to gain muscle mass, as there are some of its own nuances. By body type, people are divided into:
- ectomorphs;
- mesomorphs;
- endomorphs.
For the first question is relevant: how to gain muscle mass lean person. Ectomorphs - owners of long legs, narrow shoulders, short torso and thin muscles. Such people will be harder to pump.
The mesomorphs have a well-developed body, they have broad shoulders, thick bones and muscles. For such people, the main thing is not to get involved in nutrition, so that the calories do not go into the fatty tissue.
The endomorphs are wide at the shoulders and hips, they have a short neck and there is a supply of adipose tissue.
How important is proper nutrition
Для тех, кто хочет просто держать себя в форме и to have a flexible body, especially not to worry about food. Bodybuilding is another story. Here, without proper nutrition can not do. During heavy physical exertion a lot of energy is spent. If it is not replenished, it will be removed from domestic reserves. Is it possible to gain muscle mass when the body does not receive enough nutrients? Of course not! Therefore, to choose the right food - this is the number one task.
Nutrient Types
Any meal consists of proteins, fats and carbohydrates. Each of these elements is important for a bodybuilder. A full meal should contain a certain amount of these nutrients.
Squirrels - the main building blocks of whichour body These elements consist of our blood, muscles, organs, enzymes. The latter perform an important regulatory function for the body. If you are interested in the question of how to quickly gain muscle mass, then the answer is quite simple - you need to eat more protein foods.
But just eating a lot of meat is not enough.Having only a large number of bricks, the house can not be built. This is where carbohydrates come into play. They provide energy so that the body can create new tissues.
Carbohydrates are divided into fast and complex.Both the first and second must be present in the diet of a novice bodybuilder. Fast carbs are not for nothing called. Their characteristic feature is that they are very quickly absorbed and saturate the body with sugars. Therefore, they are a good source of energy. Fast carbohydrates are found in many foods that can be found even in their kitchen:
- baking;
- sweets;
- fruits;
- honey;
- ice cream;
- jam
Who is interested in how to gain musclemass, must constantly eat porridge. They contain a large number of complex carbohydrates. For a long time, they will supply energy to the body.
Never forget about fats.Many try to avoid them in their diet, but to completely exclude them from your list would be a big mistake. The percentage of fat consumed per day should be between 10 and 15 percent of the total meal.
How many times a day to eat
In order to quickly gain muscle mass likeProfessional bodybuilders do it, you have to eat a lot. And immediately you have to convince yourself that the usual three meals a day is no longer suitable. There is too much time between main meals. During hunger, a special hormone is produced that causes muscle destruction. To avoid this negative effect, coaches advise to eat often, but little by little.
Daily routine novice bodybuilder
07:00 is the time to climb. So that the body can wake up normally, you can do a couple of simple gymnastic exercises or go for a short jog.
07:30 - Breakfast begins.This meal should energize and replenish the nutrient balance, which is significantly reduced during sleep. In no case should not skip breakfast, as this is one of the main meals.
11:00 - time came to lunch.At this stage, a small amount of calories enter the body that support the body between breakfast and lunch. Most often, these are fast carbohydrates, which are then quickly consumed during work.
14:00 - lunch. The second main meal. Most often it is after lunch that proteins enter the body. Just in time for training, they will already be slowly assimilated.
16:00 - afternoon tea. Gives you the opportunity to gain fast carbohydrates before exercise. Only here it is necessary not to overdo it, so as not to deal with a full stomach.
17:00 - training.
18:30 - small snack. After heavy physical exertion, it is necessary to replenish energy reserves. You can eat something right after the end of the workout.
19:00 - dinner. The third main meal. Here you should not pounce on some kind of heavy food, so as not to burden the stomach.
21:00 - snack before bedtime. Casein is best. This type of sports nutrition is very long absorbed, so it will saturate the body with proteins all night.
22:00 - it's time to go to bed. So that the muscles can recover normally, you need to have a good rest. During sleep, processes that give muscle gain are included.
This schedule may vary in time depending on lifestyle and employment. But all items must be present in it.
Menu
Before you start, the right thing to domake yourself a meal plan. To correctly calculate a portion, you need to know exactly the number of calories in a meal. Careful control of incoming nutrients is the main secret of how to gain muscle mass. Homemade dishes contain many useful items. It is only necessary to competently make your diet.
Во время завтрака организм насыщается углеводами.The quick ones give you energy for waking up and getting started, and complex ones will fuel for a whole day. A well balanced breakfast is the basis for building muscle. How about the first meal should look like:
- After waking up, you need to take fast carbohydrates. For this good fresh juice from fruits will fit. If this is not, then go and a simple tea with a bun.
- Breakfast should also consist of protein. Therefore, the ideal option would be scrambled eggs.
- Oatmeal is a great product that will saturate the body with complex carbohydrates.
Due to frequent meals in small portions, nutrients are absorbed gradually.
Lunch should contain from 200 to 400 kilocalories. In this meal, it is desirable to include as much protein as possible. The menu can be quite varied. A typical lunch looks like this:
- 150 grams of salad from fresh vegetables. Instead, boil asparagus or broccoli. Such food contains a lot of fiber.
- Half boiled breast. The skin must be removed.
- For dessert, you can take 100 grams of low-fat cottage cheese.
Components can be changed.It is better to paint yourself a menu for a whole week, so it is easier to follow the diet in order to gain muscle mass. At home, food can deteriorate. Therefore, it is necessary to cook only with fresh ingredients. So that they do not deteriorate, it is better to purchase a special cooler bag. It is convenient to take healthy food with you to work.
Dinner can also be varied and consist of several dishes:
- boiled rice;
- Vegetable Salad;
- boiled fish or cheese.
Sports supplements
У некоторых людей само слово протеин вызывает concerns. This is due to unjustified stereotypes and rumors about sports nutrition. In fact, there is nothing here that could be feared. The same protein is just protein, which is obtained from ordinary products and is ground into powder for ease of use.
Спортивные добавки помогут быстро набрать muscle mass at home. There are many varieties: protein, gainer, isotonic, creatine, amino acids and many others. Some of them are intended only for professionals. But the same protein can be taken at home.
Should I use sports supplements?Of course, you can achieve results without external intervention. But, most likely, the changes will be small. Achievement of relief and an increase of a couple of kilograms is possible even with a normal diet. Also, much depends on the type of body person. We must try very hard to gain muscle mass to a thin guy, as well as endomorphs, too. In such cases, sports nutrition will be indispensable.
Protein
Он подойдет, чтобы набрать мышечную массу как a girl and a guy. This is not some miraculous way that will solve all the problems. Training has not been canceled. The human body can digest a maximum of 2 grams of protein per kilogram of body per day. If you exceed the norm, then it simply does not digest, and therefore there will be no benefit. For a person weighing 80 kilograms, the daily protein norm should not exceed 180 grams. And this, along with all the food. That is why it is necessary to strictly control their diet.
Protein is divided into the following types:
- Egg protein. One of the fastest on learning. Contains the highest quality amino acids. But such pleasure is not cheap.
- Whey Very quickly absorbed. One of its positive aspects is good compatibility with other components. Whey protein is convenient to mix. It is also relatively cheap.
- Lactic. Also one of the good and inexpensive proteins. Absorbs more slowly than the above. It has one drawback - not suitable for those who have lactose intolerance.
- Casein. It is most often drunk before bedtime, as it has a low absorption rate. It helps maintain the right amount of protein in the body during rest. But he has an unpleasant taste.
- Vegetable proteins.These include soy and hemp protein. Ideal in order to gain muscle mass as a girl and a guy. Soy for women is useful because it contains elements that help fight osteoporosis and reduces the risk of developing breast cancer. In men, it helps in the treatment of prostate diseases.
- Fish protein is used quite rarely. It is absorbed even more slowly than casein.
Making protein at home
Так как спортивное питание в последнее время became quite popular, then there were a lot of low-quality and cheap fakes. To see what is put in a cocktail, you can prepare it yourself. There are many recipes for protein drinks. Many ingredients are in every kitchen.
Useful for creating protein shakes will be a kitchen blender, in which everything is thoroughly mixed. For cooking you will need:
- a raw egg;
- cup of low-fat kefir;
- a teaspoon of honey;
- some walnuts.
Content is mixed and infused. Since the drink is made from fresh ingredients, it can quickly deteriorate. Therefore, it is better to cool and refrigerate.
How to gain muscle mass of a man and a woman
A rational approach to everything is the main key toachieve bodybuilding success. Not so important: to study in my apartment or in the gym. It is possible and at home to gain muscle mass man. The basis is enhanced by basic strength exercises. And they do not need expensive specialized equipment.
It is important to control every step, food intake. To do this, some coaches advise to make a special notebook, in which you need to write down all your changes.
The first few months of the results are almost visible.will not be. And this is right, as the body is just beginning to be drawn into this rhythm of life. To have the motivation to continue further, you need to record every added gram.
It is very important to keep track of calories.There are special calculators that calculate the energy value of the products. Plus a specially designed menu is that you can clearly control the calories entering the body. Therefore, it is easier to count portions.
The obvious is that you need to completelycut off from bad habits. Alcohol and nicotine harm. Since physical exertion is also not a gift for the body, it needs strength and rest to recover from each visit to the gym. Nicotine slows down the metabolism, which is so important when gaining weight. In order not to waste additional energy on the removal of toxins, it is easier to just protect yourself from all this.
Also important for every bodybuilder rest.Sleep should not be given less than 8-9 hours. For an organism that is constantly subjected to physical stress, time for rest is always required more. This is necessary so that the muscles can recover before the next workout. Otherwise, all the benefits of them will disappear. The break between going to the gym should be at least 1 day.
In a dream, not only muscles are restored, butpsychological state of a person. For systematic training need total self-discipline. It consumes a lot of internal energy. Good sleep helps to normalize your well-being and reduce stress.
We adhere to the drinking regimen
In addition to proper nutrition and frequent exercise,Do not forget about water. The human body is 70 percent fluid. So do not forget to drink. Even protein does not help to pump up normally if there is a shortage of water in the body.
If the cells do not have enough liquid, they will slowly begin to collapse. A true bodybuilder is by no means allowed to do that. Therefore it is necessary to teach yourself to constantly drink.
Scientists advise for every kilogram of the body to take 30 milliliters of water. That is, the average person needs to drink at least 2 liters of fluid a day. This will provide the muscles with the right water.
Причиной слишком долгого набора массы может turn out to be simple dehydration. Therefore, it is best for yourself to check whether there is a hidden lack of water in the body. Fortunately, this is pretty easy to learn. It is necessary with the shortest possible time to drink in a row 3 cups of water. If after such a procedure a person does not go to the toilet, then this is a clear signal that there is latent dehydration in the body. Then you need to solve the problem with improper hydration.
Isotonic
Питье во время тренировки очень важно.Here isotonic can come to the rescue. This is a drink, which consists of sugar and salt. It helps restore the balance of trace elements inside the body. Together with then comes out not only fluid, but also various minerals that are important for the vital activity of the body.
Isotonic worth taking as during a workout,and after it. There are different types of this product. They differ in the amount of dissolved salts and minerals that affect the rate of absorption of this fluid.
In addition to the fact that isotonic can be bought in specialized stores, it is also prepared at home. The usual recipe consists of about such products:
- 2 glasses of water;
- 30 milliliters of unsweetened juice;
- a pinch of salt;
- 20 grams of honey or fructose.
All ingredients are poured into a shaker and mix well. It is better to drink not too chilled, so that the drink is easier to digest.
