To gain weight and add muscle in bulk, you need to do the following:
Lifting heavy objects to promote growth
Eat a lot to provide fuel for growth
Make life orderly and prioritize your goals
Most healthy people doing these things gain weight. Mostly muscles.
1.lift heavy
Lift heavy objects and say your body should grow.
Buy a barbell and a power rack or join a gym with one. Get a copy of the starting strength (Wiki is a good overview and quick start guide, which is a detailed description of the program, including great instructions on lifts). Complex exercises like squats, chin-ups, deadlifts and presses stimulate whole-body growth. Light and easy weights don't get bigger or stronger, so it's important to stay safe but lift heavy and challenging weights. Lifting three times a week is probably the best compromise between frequent exercise and enough rest.
2. eating large
Provide the raw materials necessary to make the body bigger.
Eat a lot of food. Real food is much better than processed waste, but you have to eat a lot. The best way is high protein items such as meat, eggs, milk and fish, but you need to eat good fats such as starch and grazing butter such as large amounts of vegetables, vegetables, sweet potatoes and rice, coconut oil, olive oil And avocados.
If you are hungry, you are not eating enough. If in doubt, eat more. Much more. Plan your meal. Cook in advance.
3. Priorities
There are things that interfere with muscle growth. Determine if getting stronger is actually your goal. Otherwise it's ok.
Things that can hinder a bigger and stronger goal include:
Not sleeping enough
Do not stick to the big program of eating heavy objects described above
Endurance Exercise or High Intensity Conditioning: Running, Cycling, Swimming, Long Hiking, Snowboarding, Metcon, Printing, HIIT, Ball Sports ...
A lot of stress, a lot of work, not enough sun or social life
Tricky Eater
Refuse to acquire necessary equipment
Rest is important. Sleep is the main time your body grows. Keeping a conversation with a friend will entertain you with life, but six hours of sleep will hinder your growth. The body also grows a lot on rest days after lifting, so do not fill it with other exercises. Certain types of exercise tend to prevent muscle gains more than others. Running is great. I like sprint!-But it doesn't help me make it bigger.
I want to get stronger, but sometimes I want to do Ultimate frisbee or hike. When you are serious about growing, skip the hike or keep it short and don't do Ultimate. Play Ultimate when you're fine and continue your longer hike when it's okay to slow down, but you know it's counterproductive to the only pursuit to get bigger and stronger.
The same is true for food. I value food quality. I highly prefer organic vegetables, local produce, grassed meat and eggs for a variety of economic, ethical and health reasons. To have lunch at work, you need to plan ahead, cook in advance, eat a factory-made meat sandwich in Delhi, or be hungry and hinder my growth. There are similar choices for vegetarians and those with other food restrictions.
Many people wonder if there is a lack of money or space, so there are alternatives to barbells and squat racks. The simple fact is that the barbell is best for getting bigger and stronger. Other methods, such as dumbbells or weight exercises, certainly work, but barbells and squat racks are the simplest and fastest solution. Why? First, it can be loaded in small units, allowing you to gradually challenge it without significantly increasing your weight. Secondly, barbells allow much heavier loads than others. Without the proper equipment, progress will be slower and less effective.
Understand these choices and choose for yourself.
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