10 Tips on Increase Your Weight
Many of us faced with problems to increasing our weight/mass. Ideal weight can be added to increase muscle mass, not body fat.
Many are often wrong meaning with increasing weight means increasing the amount of fat. In addition to the way it was the wrong way, the way it's also very unhealthy because fat increases means we consume more energy than we need for our activities.
Usually after trying for months, eating as much as possible, exercise fitness who they say was heavy but still not bear fruit at all, we are getting desperate and saying that we are genetically skinny body or is fate. Within 2-3 weeks if there are no results, there is DEFINITELY wrong.
Please check the tips below for 2-3 weeks for the muscle has not been up-and-up:
1. Have we eat 5-6x a day, moderate portions, and reducing junk food? Eating junk food not only adds unhealthy fats but can also slow down your metabolism to make the body could not work in a healthy manner.
2. Eat carbs and protein after exercise DIRECT. It is necessary to replace muscle glycogen or sugar is depleted when we exercise. And protein needed by the muscles that we just 'broken' with strenuous exercise.
3. Eating real food (not supplements) MAX 1 hour after exercise
4. Take a multivitamin (this must for those who want add weight, because vitamin B, especially, is very helpful to digest the nutrients we eat. Would be useless to eat a lot of food but our bodies can not digest it well).
5. Weight training is NOT EXCEED 1 hr. And reduce your cardio. Exercise more than 1 hour will waste your calories. You still need calories to build your muscles.
6. Not train the same muscle more than 2x a week
7. Followed 9-12 sets per muscle per session. Do not train the chest muscles with all the equipment in the gym with the assumption that more complete the better. Use only 3-4 instruments each about 3-4 sets and just use the basic compound movement. No. Isolation Movement.
8. 6-8 reps is a must, not to be up to 12 reps. 6-8 reps already failure.
9. Use negative reps. After the failure, aided by friend / spotter to lift, and we stand to fall. Vary the negative reps for 2-3 weeks.
10. Already using High Intensity Training for weight training. Which means, short breaks between sets, about 1.5 - 2 minutes. And lift weights as heavy as possible. Example: for a height of about 160-165, shalt not say bench press 10kg weight left and right already. As it will not be able to increase your muscle mass. Chase a target of at least 25-30kg left and right. If not able, slowly raise each week until you are able, if necessary, enlist the help of friends.
Follow these 10 tips from it and practice my benar2 from 1 till 10 points for 2-3 weeks.
tips today from best mass gainer.
Many are often wrong meaning with increasing weight means increasing the amount of fat. In addition to the way it was the wrong way, the way it's also very unhealthy because fat increases means we consume more energy than we need for our activities.
Usually after trying for months, eating as much as possible, exercise fitness who they say was heavy but still not bear fruit at all, we are getting desperate and saying that we are genetically skinny body or is fate. Within 2-3 weeks if there are no results, there is DEFINITELY wrong.
Please check the tips below for 2-3 weeks for the muscle has not been up-and-up:
1. Have we eat 5-6x a day, moderate portions, and reducing junk food? Eating junk food not only adds unhealthy fats but can also slow down your metabolism to make the body could not work in a healthy manner.
2. Eat carbs and protein after exercise DIRECT. It is necessary to replace muscle glycogen or sugar is depleted when we exercise. And protein needed by the muscles that we just 'broken' with strenuous exercise.
3. Eating real food (not supplements) MAX 1 hour after exercise
4. Take a multivitamin (this must for those who want add weight, because vitamin B, especially, is very helpful to digest the nutrients we eat. Would be useless to eat a lot of food but our bodies can not digest it well).
5. Weight training is NOT EXCEED 1 hr. And reduce your cardio. Exercise more than 1 hour will waste your calories. You still need calories to build your muscles.
6. Not train the same muscle more than 2x a week
7. Followed 9-12 sets per muscle per session. Do not train the chest muscles with all the equipment in the gym with the assumption that more complete the better. Use only 3-4 instruments each about 3-4 sets and just use the basic compound movement. No. Isolation Movement.
8. 6-8 reps is a must, not to be up to 12 reps. 6-8 reps already failure.
9. Use negative reps. After the failure, aided by friend / spotter to lift, and we stand to fall. Vary the negative reps for 2-3 weeks.
10. Already using High Intensity Training for weight training. Which means, short breaks between sets, about 1.5 - 2 minutes. And lift weights as heavy as possible. Example: for a height of about 160-165, shalt not say bench press 10kg weight left and right already. As it will not be able to increase your muscle mass. Chase a target of at least 25-30kg left and right. If not able, slowly raise each week until you are able, if necessary, enlist the help of friends.
Follow these 10 tips from it and practice my benar2 from 1 till 10 points for 2-3 weeks.
tips today from best mass gainer.
0 Response to "10 Tips on Increase Your Weight"
Post a Comment