How to gain weight: proper diet and exercise in the fall and winter

Turn for 4-5 months Haftora Bjørnson you certainly do not get, but please yourself and surprise others Defined body - completely. To gain weight very easily an order of magnitude easier than to drive away the fat and form a relief model. Now we will explain how to do it.

Food

Muscles grow, provided that you consume more calories than you expend. That is, you need to eat more. No other way.

This problem is particularly acute for people prone to thinness, known scientifically ectomorph. They like to eat normally, and after reading about mass recruitment principles, increase the caloric content. For example, in addition eat chocolate or added to the breakfast menu, two eggs. But the growth is still there. Why? Because really necessary increase in calories is much more than they are.

increase of about 700 grams per week, good speed set weight is considered.

Sometimes growth is enough to increase energy intake by 15%, but more is needed to get 30, 50 or even 100% more energy per day. How did force myself to eat twice as much? Actually doing it is not necessary. Double the calorie content - does not mean double the amount of food consumed.

The food is different, and you need to choose high-calorie, giving it 70% of the space in your daily diet.

High-calorie protein products

• Lean meat, especially poultry.
• Fish and seafood. The most important source of healthy fats.
• Low-fat dairy products such as cottage cheese and cheese.
• Eggs. The day you can eat 6-8 eggs with the yolks.
• Legumes. Lentils, chickpeas, peas and beans are good sources of vegetable protein, and the first two products are composed of a decent amount of essential amino acids BCAA, which is also good. Do not get carried away with soy, because it has a negative impact on a man's hormonal background.
• Nuts.

High-calorie carbohydrate foods

• Buckwheat, barley, oat, rice, maize, wheat, millet porridge.
• Pasta from durum wheat.
• Black bread.
• Vegetables as a side dish to a protein food. Potatoes, carrots and beets contain a lot of starch, and therefore they should not lean.
• Fruits. Grapes, pears, bananas and persimmons contain a lot of sugar, so it is better to limit the intake.

The proportions of protein, carbohydrates and fats in the diet

• Proteins - 30-35%.
• Carbohydrates - 50-60%.
• Fat - 10-20%.

Nutrition Tips

• Count calories and weigh yourself every 3-5 days.
• When the weekly increase in weight of less than 700 grams increase the caloric intake. If growth is faster, it is better to reduce the caloric content, otherwise the excess will go into fat.
• Try to eat more often. Divide the daily ration into 5-6 meals.

Sports nutrition

Ordinary high-calorie food - is not a panacea. Eat so much every day is still difficult, and often impossible due to work, lack of time to cook, and so on. These problems are successfully solves sports nutrition.

Sportpit - it is actually a pure concentrated nutrients. Maximum desired in a minimum volume. The vast majority of athletes, whether weightlifters, bodybuilders or krossfitery take sports nutrition, and beginners and amateurs should do the same.

Whey Protein

Sportpit protein helps to comply with the daily rate of protein consumption, which averages 2 grams per kilogram of body. It is recommended to receive 50% of the protein from normal food, and the other half - from sportpita. The most effective is whey protein. Take it 3-5 times a day: in the morning, immediately after waking up, and between meals.

Popular brands:

• Optimum Nutrition 100% Whey Gold Standard →
• Genetic Lab Whey Pro →
• Fit Foods Mutant Whey →

Gainer

In the absence of mass growth, i.e. with a deficiency of calorie diet helps gainer - sverhkaloriynaya mixture of carbohydrates and proteins. Take it immediately after exercise, and without the possibility of normal breakfast - morning.

Popular brands:

• Fit Foods Mutant Mass →
• Dymatize Nutrition Super Mass Gainer →
• Optimum Nutrition Serious Mass →

pre-workout complex

Pre-workout facilities - are additives that help to engage more effectively. They include products to improve blood circulation and muscle power, substances that promote the growth of strength and muscle volume, vitamins and minerals.

Popular brands:

• APS Mesomorph →
• Finaflex Stimul8 →
• Gold Star Black Annis →

creatine

Creatine - one of the most studied sports supplements with proven efficacy that promotes muscle growth and strength indicators. Take it in the days of rest, that is, when not training, 3-4 grams.

Popular brands:

• Dymatize Nutrition Creatine Monohydrate →
• Genetic Lab Creatine Powder →
• R-line Creatine →

Vitamin-mineral complex

Lack of vitamins and minerals is harmful in itself, but specifically in recruiting the masses, he added a negative impact on muscle growth.

Popular brands:

• Optimum Nutrition Opti-Men →
• Universal Nutrition Animal Pak →
• Scitec Nutrition Jumbo Pack →

training

Living organisms, and humans in particular - is the result of millions of years of evolution. Do you know what distinguishes us from our ancestors? Their life was not enough food and excess physical exertion, and now all the way around.

That's only the body is still working in the old regime. It is very economical and does not increase the musculature, if existing muscles enough, but happy to accumulate fat because frequent and prolonged starvation - the most common thing for him. More precisely, it was common, but a few decades a full life have not affected the human body biochemistry.

It turns out that even overcame a deficit of calories a person in the absence of physical activity pick up weight, but not in the form of muscle, as well as fat in the abdomen, flanks, and so on.

Any physical activity in the absence of calorie deficit will give some muscle growth, but we need not "some", and the maximum. To do this, it is important to choose the right training strategy.

The basic principles of exercise for weight set

• Carry only the basic exercises that employs large muscles and multiple muscle groups simultaneously.
• Perform exercises with heavy weight and a small number of reps.
• Rest between sets for 2-3 minutes.
• Kneaded.
• Carefully study the technique of proper exercise.

Pay attention to the last two Council. They are extremely important and can help avoid health problems. It is better to spend a few minutes on them than six months to recover from injury.

The best exercises for weight set

1. Total weight: deadlifts and squats classic

Among the regulars gym and professionals in the popular view that a newcomer to increase mass and strength enough to perform all three exercises: squats, deadlifts and bench press. It should listen to them.

2. Chest: bench press with dumbbells lying

Classic bench press barbell from the chest largely involves front delts, thereby taking load off the pectoral muscles. Therefore, for more effective development of the breast it is recommended to press the dumbbells.

3. Back: pulldown exercise for the chest wide grip

There is a misconception that the best exercise for the expansion of the back is broad thrust behind the head, but in practice it proved to be the most effective thrust to the chest and wide grip pull-ups. Following are the thrust and reverse grip pull-ups.

4. Quadriceps: squats on his chest

The offset weight forward offloads the hamstrings and glutes, transferring it to the quadriceps.

5. Hamstrings and buttocks: Romanian (dead) thrust

From classic postural Romanian thrust differs in that runs on straight legs from the middle of the knee. Roughly speaking, this is the final phase of the deadlift with the exception of the output of the squat, when there is only extension of the body due to work hamstrings and buttocks.

6. Triceps: narrow grip bench press or dips

The triceps muscles are relatively small, and therefore isolation here, in contrast to the same breast and bench press with dumbbells, do not need. The more comprehensive exercise, the better.

7. Biceps: the rise of standing straight bar

You are well read on the basic exercises, but it will still swing bitsuhi, right? In this case, do it right. EZ-vulture is more convenient, but works out the biceps unevenly. Only straight bar loads equally well both beams biceps muscle biceps. Most likely, you will have to reduce current operating weight by 5-10%.

8. Shoulders: dumbbell bench press standing or sitting

Wide and rounded shoulder gives the average beam deltas. When you perform a bench press with a barbell standing or sitting on your chest or even because of the head, the focus inevitably shifts to the front beams. Dumbbells allow you to press along the axis of the body, including in the possible work of middle beams.

Sometimes seem monotonous workout, and some exercises cause discomfort. In these cases, remember the words of Paul Paul Dillett:

Among the dozens of exercises there are, where kayfovo to overcome a lot of weight. From them and growing up.

Simply put, try the new look for their exercises and listen to the body.

When to start?

Today.