How to quickly and correctly build muscle mass
Do you want to have a beautiful body, an athletic figure, look fit? To do this, you will need to understand how to quickly build muscle mass. You can achieve this both in the gym and at home. Most simulators are easy to replace with simple shells that can easily fit in your home.
In special halls, progress will be faster, it is possible to work out each muscle group. Professional sports trainers will always prompt and show the correct implementation of various exercises. You can use this service in our clinic under the special program "FIT-trainer".
At home, you can do classes at any time convenient for you, you also do not limit the duration of training and you can always adjust them for yourself. Probably one of the main advantages is that no one will constantly disturb you.
How to start building muscle mass
If you have made a serious decision, you must follow some rules:
Set specific goals for yourself. It depends on the characteristics of training and nutrition.
Study the theory. In addition to articles, it is also necessary to read special literature. If it seems difficult for you to master the features of your body, contact the specialists of our clinic. They will tell you point by point about all the intricacies of the physiology of the human body, help you create a suitable training program and describe in detail how to increase muscle mass. The program can be received in person or electronically.
Make a clear training schedule. The plan should also include a full day schedule.
If training will take place at home, prepare a room or area for yourself. Even the minimum free space will allow you to make your dreams of a beautiful body come true. There should be no furniture, sharp objects around, the floor should be free, it is advisable to lay a carpet on it. You should also remember about good ventilation and lighting.
The next step: purchasing equipment for your home gym. You can do it both with simulators that cover full functionality, or limit yourself to a few shells using improvised means.
Muscle Building Basics
To achieve the result, you must follow a few rules:
Hard workouts.
Proper nutrition.
Smart recovery.
Being engaged in physical exercises alone, it is impossible to achieve good results. Without enough high-calorie nutrition and good rest, all efforts will go down the drain. Only complex actions will help you improve your physical shape.
During training, there is only a push for muscle growth. This process is triggered by injury to the fibers. The body heals damage, while there is an addition of volume and strength. However, with constant exposure to exactly the same loads, the muscles cope with them without deforming.
This implies an important principle that when training for mass gain, you must gradually increase the load. This can be done by increasing the weight, intensity of exercise. Because with repeated exposure to the same load, the body gets used to it, and there is no increase in body volume.
Another important rule concerns nutrition. Your daily caloric content of the menu should be 800 kcal more than you spend during the day, taking into account loads.
For advice from experienced professionals who will draw up a detailed training and nutrition plan based on your goals, please contact us at the clinic. We will tell you in detail how to build muscle properly.
If you are a beginner athlete, then you do not need to immediately use sports nutrition. All the useful substances that they contain can be obtained from ordinary food. Professional athletes use protein shakes because they need to consume a large number of calories that are hard to get from food. At first, it is better to pay attention to vitamin complexes, BCAA amino acid supplements. Using the service provided by our clinic "FIT - nutrition", you will receive individual developed recommendations on sports nutrition.
How to quickly and correctly build muscle at home
To do this, you will need to purchase some equipment. You need a simple set of dumbbells, a bench, a barbell. The next step is to create a personal workout for yourself. For convenient and comfortable training, you can train with a partner. Move away from you all the objects that will distract you - TV, tablet, computer, phone. You can turn on the music. She will cheer you up and help keep the rhythm. For maximum work of all muscle fibers, exercises are performed until completely exhausted. This is where you will need a friend who can insure in case of emergency.
Starting training, you can’t immediately take the maximum weight and start training to exhaustion, because this can lead to injuries and overwork. At first, do not rush, master the technique of doing the exercises and only then increase the load over time. A warm shower after a workout will help you relax your body and improve blood circulation.
Do not forget about the restoration of the body. It is recommended to do it no more than three times a week with a break of one day.
How to build muscle while exercising outdoors
If you do not have the opportunity to train at home or in gyms, then they can be transferred to the street. In this case, you will need bars, a horizontal bar and a pair of stacked dumbbells. The approach and technologies remain the same as in the first case. The place and exercises just change, but which will be identical in terms of working out muscle groups.
How to eat
Nutrition is just as important to muscle building as exercise.
When following a diet, you need to follow a few basic rules:
You need to eat 5-6 times a day. At the same time, portions of food are distributed evenly throughout the day.
Follow the drinking regimen. You should drink 3-4 liters of fluid per day. Always drink as soon as you are thirsty to prevent dehydration.
Stop eating foods that contain fast carbohydrates and have a high concentration of animal fats.
Consume high-calorie foods rich in protein and fiber.
Missing vitamins are replenished with the help of special complexes.
What can you eat
While building muscle mass, you need to pay attention to those foods that are rich in protein:
Lean meat. Chicken, beef, turkey. Poultry meat is the best, as it is quickly digested and contains less fat.
Eggs. They are also a good source of protein. They should be used carefully by people who have high cholesterol, while for other athletes they are absolutely harmless.
Fish. In addition, any seafood can be included here.
Dairy products: milk, cottage cheese, cheese, kefir, fermented baked milk, yogurt, etc.
Legumes: peas, lentils, beans, they are the main sources of plant proteins.
Walnuts.
Foods rich in carbohydrates
During the diet, you need to pay attention to slow carbohydrates. These include:
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Pasta Must be made from wholemeal flour or durum wheat only.
Vegetables. The most useful include the freshest, because they contain the largest amount of vitamins.
Fresh greens.
Cereals and cereals.
Foods rich in fat
The main source of fat are vegetable oils, which are consumed in small doses (sunflower, olive).
How not to eat with a rapid increase in muscle mass
To achieve the result, it is necessary to abandon the sources of simple carbohydrates. They are:
Commentary of Elena Morozova, nutritionist of the clinic
This food option is unlimited in duration. It can be kept up all the time. But do not drastically change your diet, this can lead to indigestion. Therefore, the body needs some time to adjust. It is also necessary to remember about the observance of the proportions of BJU. The protein content should be 40%, carbohydrates 50%, fats at least 10%. Carbohydrates should only be slow, and the most useful of fats are of vegetable origin, with the exception of fish oil.
Turning to our clinic, you will receive highly professional assistance, we will tell you in detail how to build muscle mass. We will provide a full medical consultation with explanations of the basics of proper and healthy nutrition, calculate energy consumption and make recommendations to achieve your goals. These services are provided as part of the FIT Nutrition program.
Learn more about our weight loss programs:
Training program
This muscle building workout is designed for home use. At the initial stage, basic exercises are needed. These include push-ups from the floor, on the uneven bars, pull-ups.
When performing, be sure to follow the technique to avoid injury. If you are in doubt about the correct execution, seek the help of professionals.
It is necessary to start training with a warm-up. This will help you warm up your muscles, bring yourself into working condition, and avoid injury. Next, we move on to the exercises. If they seem very light to you, you can use weighting agents in the form of a backpack with books. Rest must be remembered. 3 sessions per week are optimal.
To draw up an individual training program, please contact our professionals at the Elena Morozova Clinic, they will tell you in detail how to increase muscle growth.
You can do mass building training at home according to the following program.
Monday. Chest + Triceps (sets/reps)
In order to avoid injury and prevent stagnation of muscle growth, when doing a home workout, we advise you to consult with the experts of our clinic. They will help you create an individual training and give advice on how to increase muscle quickly and gain muscle mass.
Wednesday.Back+Biceps
Friday. Legs+shoulders
Everything must be done smoothly, without jerks. Breathing should be even, in no case do not hold it during the exercise. Rest between repetitions should be from 40 to 90 seconds, and between sets up to 2 minutes.
By adhering to this technique, you can easily stimulate muscle growth. To draw up an individual plan, contact the Elena Morozova Weight Loss Clinic, and our professional staff will be happy to advise you on how to properly build muscle mass. Call us right now.
