How to quickly get better man at home

The perfect body of a man has always been considered a sign of beauty, health and attractiveness. Maintaining a shape in perfect condition requires a lot of effort. It is believed that in order to be in shape, you just need to exercise regularly. This advice is relevant for representatives of the stronger sex, prone to corpulence. But there are men concerned with another problem - how to get better and keep the weight gained. In order not to lose weight, they eat heavily, introducing high-calorie meals into the diet, use special vitamins and drugs to gain weight. However, not everything is so simple, if you do not approach the process correctly and do not conduct events in a complex, there will be no good weight gain.

How to eat to get better

Many men think that the more they eat, the faster they will gain weight.This will only lead to an increase in fat mass, which does not look quite aesthetically pleasing. Rational nutrition and exercise will help you to get better and not to swim fat on the sides.

The main condition for weight gain is a properly formulated diet. With the help of special tables, you need to calculate the daily calorie intake and add 400-500 Kcal to it - to increase the daily energy value of the menu. This will cover the shortage of calories with excess energy consumption.

Next step: control over changes. If the weight continues to be the same, the number of calories is increased by another 500. This technique will allow you to calculate the required number of calories needed for a significant weight gain.

It is very important to observe the diet. You need to eat at certain hours, to have snacks between the main receptions.

During training, preference is given to products rich in complex carbohydrates:

• milk;
• cereals;
• cereals;
• vegetables;
• fruits.

A couple of hours before the workout, the body, in order to enrich it with energy, must be given a portion of carbohydrate food. As an option: a plate of buckwheat porridge with butter, milk and sugar, or a fruit salad with sour cream.After the class, it is necessary to return the calories consumed to the body, after eating the same as before the exercise (within an hour).

However, the most important condition for weight gain is protein intake. This component is the "builder" of muscle fibers, it gives the male body aesthetic shape.

Protein of organic origin is enriched with sunflower seeds, nuts, dairy products, cereals, legumes. As for meat, protein is only found in chicken and turkey meat. The most common dish in men seeking to gain weight at home is boiled chicken breast. Thin people of the stronger sex are not forbidden to afford fatty foods, such as pork chops or chops.
The body should also receive vitamins and amino acids. They are found in vegetables, fruits, eggs, fish.

You can eat sweets, but you need to know when to stop. It is better to give preference not to chocolate, but to walnuts in honey or sweet curd with dried apricots or raisins.

The best breakfast dish is oatmeal or buckwheat cereal enriched with fiber in milk.In addition, natural fiber can be purchased at the pharmacy or special departments of stores. A few spoons of useful substance are poured with kefir or yogurt - it turns out a full breakfast that helps to eliminate toxins, slags and harmful substances from the body. This measure is a prerequisite for preparing the body for weight gain; if it is not carried out, the process will be longer and not as effective.

Recommendations of experts in proper nutrition:

1. Food intake should be at least 5, there should be no big breaks between them, it is better to have snacks.
2. Freshly concentrated fruit juice is required before each meal.
3. During and after meals, you can not drink water and other liquids.
4. The menu may contain sugar, but not white or refined. Preference should be given to brown, reed.
5. From the diet should be completely excluded dishes from fast food, frozen foods and semi-finished products. There are no useful components in them, but cholesterol is abundant.

Sample menu for the day

1. Breakfast: oatmeal in milk with butter, nuts and dried fruits + fruit smoothie.
2. Lunch: mashed potatoes with butter or pasta + chicken steak on the grill (portion of the size of a palm, about 200-300 grams) + salad.
3. Dinner: sea fish (100 g) + boiled eggs (2-3 pieces) + vegetables.

As a snack, there may be dried fruits, fresh fruits (bananas, avocados), boiled meat sandwiches.

At bedtime, you can drink 2 cups of kefir or eat curd mass. Dairy products must be fatty.

If you adhere to such nutrition, then a significant weight gain will occur in the first month. However, increase and fat mass, which is disposed of through certain physical exercises.

Exercises for weight gain

Not all sports areas are suitable in order to gain weight and build muscle. For example, running and exercise bikes will help lose those extra pounds, but in order to get better, they are not suitable. Preference should be given to strength training. At home weights, dumbbells, horizontal bar and barbell are used. In this case, the load should increase gradually.

You need to do 4 days a week, alternating workouts for different muscle groups.

Approximate set of exercises
For the shoulder girdle and chest muscles:

• with dumbbells from sitting, lying and standing;
• pushups;
• pull-ups on the horizontal bar.

For legs:

• squats with weights
• lunges forward and to the sides with dumbbells in their hands.

To strengthen the press, direct and oblique abdominal muscles, you can find a lot of training complexes on the Internet. The following exercises are considered the most effective exercises: raising the arms and legs from a prone position, as well as raising the legs while hanging on the horizontal bar.

You need to start with more simple exercises, gradually complicating and increasing the pace. Over time, you need to do 10-12 executions of 4-5 approaches.

With the systematic implementation of the result will be noticeable in a month. Grueling training will lead to the opposite result - burning calories and losing weight.

The coaches advise men to keep a diary in which to record daily training results - a plumb or a weight gain, as well as the number of calories consumed. This measure leads to self-discipline and control of the weight gain process.

Strengthened training not only leads to an increase in muscle mass, but also accelerates metabolism, thus, fat deposits are burned faster.

Before class, you can and should apply high-carb supplements, so-called gainers. They contain high levels of high quality protein. Supplements help improve performance and endurance during exercise, leading to accelerated muscle building and fat loss.

What drugs to take to gain weight

To achieve a quick effect, many men use special preparations that are offered by the modern pharmacological industry. As a rule, these are tablets and solutions for injections.

Hormonal drugs that have a certain effect on the endocrine system are very common. However, there is a danger that they cause side effects, especially with uncontrolled intake. This could be a decrease in potency, infertility, loss of hair and the appearance of an allergic rash on the body.

Acceptance of hormonal pills is permissible only after examining the level of testosterone in the blood. The most popular hormonal drugs for weight gain are Peritol, Andriol and some others.

Many experts recommend men who want to recover, regular brewer's yeast, which are sold in any pharmacy. They contain in their composition vitamins of group B and other useful microelements. In addition, yeast increases appetite, improves digestion, normalizes metabolism, and helps cleanse the gastrointestinal tract.

Thus, a man can quickly gain weight, you just need to follow the recommendations on nutrition and exercise.

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