The task of gaining muscle mass is facing many people. And this is not only about the thin. Overweight people are also worried about how to quickly gain muscle mass while eliminating body fat. You can sympathize with one and the other, but both categories expect positive and negative moments.
If it comes to how to quickly gain muscle mass, you need to act in an integrated manner. But it is preferable to start with the selection of proper nutrition. A general recommendation for people with different
body types will be the presence in the diet of a large number of different proteins. To be more precise, they should be from 1 to 2 grams per day for each kilogram of its own weight. You can get these “bricks” for muscles both by eating quick protein from a series of sports nutrition and naturally through protein foods (meat, eggs, cottage cheese, other dairy products, fish, and many others). Protein is the main building block of muscle. Supplement it well with the use of various amino acids, water and vitamins. If we talk about the energy component of nutrition, then in order to maintain the results achieved and provide muscles with “fuel”, it is necessary to consume carbohydrates and fats. But for many, the amount of carbon should be limited (in order to burn subcutaneous fat). The thin ones, on the contrary, should be more saturated with carbon food, and to provide the body with everything necessary, you can use a gainer, soluble carbons, as a cheaper alternative to the penultimate solution - dissolved
skimmed milk powder. How to quickly gain muscle mass and not get extra fatty deposits? In this matter, nutritionists and the omniscient Internet will help. On the network you can find out about the diet and restrictions for each weight group. One thing is unchanged - food should be regular (6 or more times a day), with not too large portions, and for people who are not inclined to gain weight, also multi-calorie. The nature of
nutrition before and after training also has its own nuances. The quick way to gain weight is complicated without a systematic approach, as well as the use of an additional source of protein (dry protein, gainer) and other nutritional supplements.
As for the selection of exercises, it is preferable to consult a specialist. Exercises for weight and strength should be present in training complexes in order to quickly gain weight. The difference is that strength exercises, as a rule, are characterized by approaches with the number of repetitions of not more than 6. For the mass, exercises are done in the amount of 8-12 repetitions. A general recommendation is the periodic change of regime to mass by power complexes and vice versa.
So, how to quickly gain muscle mass while simultaneously dropping excess fat reserves or without it - we figured it out. Finally, it is worth repeating once again that this process is inevitably accompanied by the use of a huge amount of protein and carbon food for muscles, as well as the whole organism. In addition, it is necessary to use a sufficient amount of liquid in the form of water and natural juices, compotes, yoghurts, etc. The general recommendation is also to exclude aerobic (actively burning calories) exercises, such as running, jumping rope , etc. For more Effectiveness of efforts is necessary to seek qualified help from specialists.