GENERICO.ruMedicineThe secret of a sculpted body: how to gain muscle mass

The secret of a sculpted body: how to gain muscle mass

Weight gain must be carefully monitored so that instead of muscle mass, you do not stock up on adipose tissue.

Many people want to have a relief body, but not everyone understands that this requires muscles and a low percentage of fat. Therefore, first we gain muscle, then we drown excess fat, reports with reference to.

Unfortunately, this can only be done at the same time with beginners in sports. Well, advanced people go into mass recruitment.

Nutrition

  • We create a calorie surplus of 10 – 15%.
  • Protein: 1.7 to 2.0 grams per kilogram of body weight. For example, a girl weighing 60 kilograms needs 102 – 120 grams of protein.
  • Fat : 1 – 1.2 grams per 1 kilogram of weight
  • Carbohydrates – from 3 grams per kilogram of weight. For a girl, 60 kilograms is 180 grams.

We look to see if the volume of the body grows in the right places. If the waist does not float, then add another 20 grams of carbohydrates, etc.

When typing, you do not need to throw in yourself everything that is not nailed. Food should be clean, then the quality of the body will be better. Our goal is to gain muscle, not fat. Therefore, you need a clear tracking of KBJU and body changes.

A clean diet means avoiding highly processed foods (french fries, chips, sweets) and consuming whole, minimally processed foods.

The diet should contain high-quality sources of protein (meat, fish, eggs, cottage cheese), complex carbohydrates (cereals, potatoes, durum pasta), healthy fats (vegetable oils, nuts), fiber (vegetables, fruits). where once every 7 – 10 days, record the volume of the body and weight.

Workout

Good strength training 3-4 times a week with a mandatory progression in the weights. This means that the weight on the bar should increase slightly each workout. For example, if today you performed a glute bridge with a weight of 20 kilograms, try to take 25 kilograms in a week. You can also focus on lagging muscle groups . We give preference to basic multi-joint exercises.

Recreation

This will come as a surprise to many, but muscle does not grow during exercise . Exercise is a signal to the body to start the process of building muscle mass, while the process itself takes place at rest. Even if you want to gain muscle faster, rest cannot be ignored. By not giving your muscles time to recover, you inhibit their growth. You also need a night's sleep of at least 7 to 8 hours.

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