A proportional muscular body has always been considered the standard of male beauty. Therefore, proceeding to strength training, most athletes dream of building muscle and gaining muscle relief. Even beginners in bodybuilding are well aware: in order for the muscles to grow and develop, hard training alone is not enough. It is also necessary to eat well. However, it makes no sense to increase the calorie content of the diet. Of course, a set of muscle mass will occur in this case, too, but no one will notice your muscles under a thick layer of fat.
Therefore, you will have to revise your diet and replace the usual dishes with healthy ones. For example, soups or broths with a high fat content do not represent special nutritional value. Fried foods, even those made from meat, contain too much fat. The same can be said about sausages, sausages and smoked meats. If your goal is to gain muscle mass, the basis of the diet should be complex carbohydrates, proteins and polyunsaturated fats.
A sample list of allowed products looks like this.
Source of protein: poultry, seafood, low-fat fish, beef, veal, milk and low-fat cottage cheese. To gain muscle mass, you need to consume at least 2 g of protein per kilogram of weight. Chicken eggs contain a significant amount of protein, but they also have a lot of fat. Therefore, it is recommended to consume no more than two yolks per day, while proteins can not be limited.
The source of complex carbohydrates are all types of cereals and pasta, potatoes and legumes.
Vegetables and fruits, as well as freshly squeezed juices, can be consumed with almost no restrictions. The only things worth paying attention to are dried fruits and honey. Despite the usefulness of these products, they are still very high in calories, so uncontrolled absorption of them leads to an increase in body fat.
Be sure to include some vegetable oil in your daily diet. Fatty fish are recommended to be consumed at least once a week.
I would like to add that a set of muscle mass will be more effective if, in addition to conventional products, you will use special nutritional supplements. Protein shakes are easy to use and can be used both before and after training. Whey protein is especially effective in this case. But casein is better to drink before bedtime, because it is absorbed for a long time.
For the absorption of protein, our body needs amino acids. Some of them are found in foods and proteins, but this is not enough for a good result. Therefore, amino acids are best taken additionally. Another essential nutritional supplement is creatine. It helps the body recover faster after training, has a beneficial effect on muscle growth.
A training program for building muscle mass is developed individually for each athlete. However, beginners can be recommended basic exercises, which include deadlift, squats with a barbell, bench press, shrugs, pull-ups, press. Cardio exercises, such as jumping rope, exercise bike, treadmill, are suitable as a warm-up. At the end of classes, be sure to do stretching exercises.
It should be noted that not only the intensity of training, but also quality rest is important in the regime of gaining muscle mass. Do not try to visit the gym daily. Three to four times a week will be enough.
Distribute the load so that each muscle group has a maximum recovery time. For example, during a four-day workout on Monday, chest and triceps exercises are performed, on Tuesday - on the back and biceps. Next is a day of rest. On Thursday, train your legs, on Friday - the shoulders and forearms. Exercises for the upper and lower press are performed in each workout.
The duration of classes should not exceed an hour. Since a set of muscle mass involves working with significant weights, you will not need more. The number of repetitions is 8-10, the number of approaches is 3. Each last exercise in the final set is performed at the limit of possibilities.
Take your time from one simulator to another. Throughout the training, the body also needs rest. Between sets, it is from 30 seconds to 1 minute, between exercises take a longer break, 2-3 minutes.
Each human body is unique, therefore, choosing a nutrition and training program, focus on personal indicators. The reasons for the lack of positive dynamics are also purely individual. Therefore, learn to control the process yourself. Analyze mistakes and achievements. Do not forget to add variety to the training program, because the muscles get used to the loads and stop responding to them.