They can be represented as a formula of growth: Weight gain = Eating + Training + INTENSIVE FULL recovery These Three factors are key to weight gain. None of them is not exclusive. Ie can not easily gain weight only due to supply, or, as many believe, intense pressures in the gym, or neglecting rest. Our body – a single system and influence it must comprehensively. Therefore it is worthwhile to consider how each factor individually affects the growth process.
Nutrition. Nutrition is a source of building material for organism. With food we consume various substances. The main ones are proteins, fats and carbohydrates, vitamins and minerals. To gain weight, especially to pay attention to the composition of the food that you eat (Number of proteins, fats and carbohydrates), as well as its energy value, measured in calories (kcal).
First of all, you need to consume more calories than you expend. Change your diet, you should eat more often at least 5 times better than 6) because the food is better digested. Add snacks, and if you want to gain weight, eliminate hunger altogether. As soon as you feel – you must immediately eat something, even a handful of nuts or chocolate. Make sure that your diet consisted mainly of protein and complex carbohydrates. It makes no sense to pass on special diets and torment your body suhomyatkoy. Just add to your daily diet dairy products, eggs, cereals and pulses, meat and fish, as well as fruits and vegetables. The basic rules – there 5-6 times a day, consume more calories than you expend, to increase the intake of protein and complex carbohydrates, as well as to adopt comprehensive vitamins. Training. Many people believe that spending hours in the gym and torturing myself all sorts of exercises – achieve a better result. Some particularly "smart" become involved in the program for professionals or engage in separate training.