How to gain muscle mass without harm to health

During the "surfing" on the Internet space, there may be a feeling that everyone is obsessed with the problem of excess weight. Here and there there are suggestions how to reset "everything now". And at the same time, many forget that excessive leanness, too, should not be particularly proud. It's enough just to recall the shocking photos of models that have anorexia.

Of course, the question of how to gain muscle mass faster, most of all worries about men. For example, a handsome tall young man can suffer from the fact that with an increase of 185 cm its weight is small - only 60-65 kg. Only most often for a quick effect, such people are struck by the use of chemicals and bioadditives. Yes, they give their result, but how much does health suffer at the same time?

How to properly gain muscle mass and get a beautiful and healthy body? It is necessary to take into account the peculiarities of the organism, to understand why such a problem arose, and then - to have patience and endurance to follow the course of proper nutrition and enhanced training.

Why is it difficult for people to gain weight?

The main reasons why you are suffering from a lack of weight, there may be various diseases. If there are any problems with the thyroid gland or pancreas, the curvature of the spine or your sick stomach, you should initially go to the doctors, undergo a full examination and take treatment. In addition, while you will know exactly what foods should be excluded from the diet, and what is important to emphasize. Perhaps it's worth simply removing the parasites from the body.

If there are no health problems, then the reason why it is difficult for you to gain weight, may be depression or stress, genetics, poor nutrition.

How to eat to gain muscle mass?

• You need to think about how to gain muscle mass. Do not just increase the volume of the body. This means that the amount of fat in the diet should be minimized. For example, salad dressing is not the usual mayonnaise, but vegetable oil, preferably olive.
• Since that time, you should forget about half-finished products and all kinds of snacks (favorite hot dogs and chips). From them on the body, not muscles grow, but a fatty layer.
• Muscles grow due to proteins and carbohydrates. In this case, the emphasis should be on proteins of plant origin, and not the animal (if consumed in excess, they can damage the liver). The number of proteins per day is calculated by the formula of 2 grams per 1 kg of weight.
• On your table there should always be fruits, different vegetables, dairy products (kefir and low-fat cottage cheese, milk - what you like more). Beans and lean meat are useful (for example, chicken).
• You can prepare for yourself a protein cocktail made of milk, protein powder or mashed egg whites, low-fat cottage cheese and a favorite syrup. It will not become a full-fledged substitute for the main meal, but it is useful during training (more precisely - before or after it in the range of half an hour).

With proper nutrition, you can quickly gain muscle mass, if you will additionally perform physical exercises and have more rest - sleep should be as full as food.

Proper training for muscle growth

When you decide to engage in weight gain, the first is the desire to begin those exercises that are familiar and easy for you. For example, it is easier for thin people to run - and they start daily long runs. And this is initially wrong! Active sports only contribute to the loss of calories. And for you, each calorie is worth its weight in gold. Otherwise, you just do not understand the principle of how to gain muscle mass.

Exercises that you will perform several times a week, will be the power types, among them - push-up with a load and squats with dumbbells. You can enroll in the "rocking chair" and there to work with simulators (forget about the treadmill!), Or choose for yourself the appropriate dumbbells and do at home. In the second variant, remember that over time the load will need to be increased.

Before you gain muscle mass, you will have to work long. Remember: in this case - quietly you go - you will be larger. And healthier. You did not notice how you lost weight, but now you have to closely monitor what you eat and how you do. But with a serious approach to the business, the result will be sure.