How to build muscle at home

(4 ratings, average: 5,00 out of 5)

How often are men dissatisfied with their figure? It turns out no less than women. How to pump up muscles and increase their volume. It happens that a person regularly visits the gym. And the muscles remain at the same level or are added very insignificantly.

Of course, in our time there are a lot of proposals related to anabolic drugs. But be aware of the risks and side effects associated with taking this product. It is best to build muscle correctly and gradually, using proper nutrition and strength training. Today we will talk about how to build muscle mass at home.

Nutrition for muscle gain

Nutrition is an important point in working on your body. For effective weight gain, you need a properly selected diet. In no case do not eat everything indiscriminately. For example, if you eat simple carbohydrates, then thin people will remain the same, except that strength will increase, and fat people will get fatter even more and their muscles will be tightened by the fat layer. You need to eat a lot (as there will be active training), but according to certain rules. The best professionals advise to follow these rules:

• no need to pursue the goal of pumping up the muscles of the body, at any cost. At first, the data will not change quickly, but if you do everything right, then a positive result will not be long in coming;
• . Water is the source of life. A person is two-thirds created from water and there can be no talk of any set of muscle mass without a sufficient amount of water;
• eat often, take snacks. Often fractional meals are used by doctors to treat the stomach, but bodybuilders also appreciated its beneficial effect. During such nutrition, the processes of protein breakdown simply do not have time to begin;
• before exercise, you need to eat complex, and after exercise, simple carbohydrates. Complex ones include various cereals, vegetables and legumes. To simple - chocolate, bakery products. Complex ones are consumed slowly, giving up their beneficial substances gradually, while simple ones are quickly absorbed by the body.

Squirrels

But you need to eat only lean meats - lean veal, chicken, rabbit meat is perfect. The amount of protein consumed should be at least 30% of the total diet. In addition to meat, protein is found in such foods:

• dairy;
• River fish;
• beans.

Carbohydrates

Carbohydrates are the food for all metabolic processes. If the amount of carbohydrates is not enough, then the body will begin to feed on muscles and all efforts will be wasted. Carbohydrates should be 60% of the daily diet. You need to eat carbohydrate foods before a power load. The basis of carbohydrates is complex carbohydrate products, which are abundant in:

• unpolished, preferably brown rice;
• oatmeal, buckwheat, wheat porridge, of course on the water;
• wholemeal bread;
• various vegetables;
• fruits, useful bananas, grapes.

Fats

There is an erroneous opinion that all fats are something harmful and absolutely unnecessary. There are both unnecessary fats and healthy ones. Fats should make up 15% of the total daily diet. The fats your body needs are found in:

• fatty fish;
• vegetable oil;
• various nuts and seeds.

A set of exercises

How to build muscle at home is a very simple question, we offer you a set of movements that can be easily performed both at home and in the gym. If they seem too simple, weight them down with a backpack filled with books or something else:

Read other blog articles.