Nowadays, increasingly more people, women and men looking to
increase muscle mass, for looks, to improve strength levels, and for
reasons of health and well-being. Strength training is the type of
exercise most appropriate and customary for this purpose. However, not
only requires a specific training, and in particular of hypertrophy and a
feeding / supplementation appropriate to the objectives.
Food to gain weight
First it must be borne in mind the need to achieve a positive balance between the calories burned in exercise and day-to-day, and our caloric intake through the diet. This is done by adjusting the intake of carbohydrates and protein needs of each organism. For there to be gains in muscle mass, an athlete must consume, on average, about 1.5 g to 2 g of protein per kg of weight, which could reach 3g/kg in certain cases and 7 to 10 grams of carbohydrates / kg body weight.
In practical terms, the protein intake should be through, preferably of white meat and fish such as tuna or salmon, mackerel, etc.. And hydrates, which should be slow assimilation and low glycemic index, may be found in pasta, whole grains, fruits and vegetables.10 Minute Trainer There should be a balanced intake of foods in moderate amounts, from 2:30 a.m. to 2:30 a.m. In terms of energy value, of total calories, 40 to 45% should come from carbohydrates, 30-35% protein and 20% of the lipids of plant origin, preferably.
Selected supplements
Resorting to supplements is a safe, convenient and effective way to get such positive balance. Thus, we recommend the intake of Supreme Gainers GOLDNUTRITION PureMass GOLDNUTRITION or, depending on the weight you want to win. For further increases in weight and / or muscle volume gainers GOLDNUTRITION Supreme recommend twice a day, one dose before and one after training. These supplements provide energy for training and effectively help muscle recovery, in all its anabolic phase, allowing for gains in lean muscle mass, workout to workout.
Creatine is also one of the most widely used supplements for the development of muscle mass as well as the most effective.10 Minute Trainer The regular intake of five grams of creatine daily GOLDNUTRITION Power Mix, after training, followed by 50g of carbohydrates, increases the strength and the consequent increase in training intensity. Creatine can be done more reps and lift heavier weights.
The increased levels of testosterone achieved through both ingestion of Tribulus Terrestris, ZMA as are essential to create an anabolic environment conducive to greater gains in muscle mass. Both are available in the range GOLDNUTRITION. Sometimes, it may be necessary to combine the two.
Glutamine is considered, according to the latest scientific studies, as well as an excellent physical recovery, a stimulator of growth hormone. So, your intake is extremely important in programs to gain muscle mass. In this case, you can opt for GOLDNUTRITION Glutamine tablets. The ideal is to make at least 2 to 3 g at bedtime.
Finally, one of the latest supplements available in the Portuguese market are the "Pro HGH," this kind of supplement is one of the most advanced of our times, can direct increases in the production of growth hormone, which is beneficial for anyone gain muscle mass and not only! Within this category, the Ultramax is the most advanced products on the market. His take is expected to last at least a period of 12 weeks. The best results are achieved after 6 months of treatment.
In order to facilitate the task of consumers seeking an ideal combination of supplements that help increase muscle mass, the eNetural, Pack suggests increased muscle mass.
Appropriate training
In terms of training, as already mentioned, you should opt for strength training, within this, the hypertrophy training is the best. It consists of training sessions that deal mainly exercises two muscle groups at a time, a large (eg dorsal) and a small (eg tricípete) should opt for 4 exercises per muscle group through three to four sets of 12 to 8 repetitions maximum. It should first be training the largest muscle group, and in three or four training sessions working all the muscles evenly. This workout should last between 10 to 12 weeks. At the end of this cycle, they should change the exercises.10 Minute Trainer
Food to gain weight
First it must be borne in mind the need to achieve a positive balance between the calories burned in exercise and day-to-day, and our caloric intake through the diet. This is done by adjusting the intake of carbohydrates and protein needs of each organism. For there to be gains in muscle mass, an athlete must consume, on average, about 1.5 g to 2 g of protein per kg of weight, which could reach 3g/kg in certain cases and 7 to 10 grams of carbohydrates / kg body weight.
In practical terms, the protein intake should be through, preferably of white meat and fish such as tuna or salmon, mackerel, etc.. And hydrates, which should be slow assimilation and low glycemic index, may be found in pasta, whole grains, fruits and vegetables.10 Minute Trainer There should be a balanced intake of foods in moderate amounts, from 2:30 a.m. to 2:30 a.m. In terms of energy value, of total calories, 40 to 45% should come from carbohydrates, 30-35% protein and 20% of the lipids of plant origin, preferably.
Selected supplements
Resorting to supplements is a safe, convenient and effective way to get such positive balance. Thus, we recommend the intake of Supreme Gainers GOLDNUTRITION PureMass GOLDNUTRITION or, depending on the weight you want to win. For further increases in weight and / or muscle volume gainers GOLDNUTRITION Supreme recommend twice a day, one dose before and one after training. These supplements provide energy for training and effectively help muscle recovery, in all its anabolic phase, allowing for gains in lean muscle mass, workout to workout.
Creatine is also one of the most widely used supplements for the development of muscle mass as well as the most effective.10 Minute Trainer The regular intake of five grams of creatine daily GOLDNUTRITION Power Mix, after training, followed by 50g of carbohydrates, increases the strength and the consequent increase in training intensity. Creatine can be done more reps and lift heavier weights.
The increased levels of testosterone achieved through both ingestion of Tribulus Terrestris, ZMA as are essential to create an anabolic environment conducive to greater gains in muscle mass. Both are available in the range GOLDNUTRITION. Sometimes, it may be necessary to combine the two.
Glutamine is considered, according to the latest scientific studies, as well as an excellent physical recovery, a stimulator of growth hormone. So, your intake is extremely important in programs to gain muscle mass. In this case, you can opt for GOLDNUTRITION Glutamine tablets. The ideal is to make at least 2 to 3 g at bedtime.
Finally, one of the latest supplements available in the Portuguese market are the "Pro HGH," this kind of supplement is one of the most advanced of our times, can direct increases in the production of growth hormone, which is beneficial for anyone gain muscle mass and not only! Within this category, the Ultramax is the most advanced products on the market. His take is expected to last at least a period of 12 weeks. The best results are achieved after 6 months of treatment.
In order to facilitate the task of consumers seeking an ideal combination of supplements that help increase muscle mass, the eNetural, Pack suggests increased muscle mass.
Appropriate training
In terms of training, as already mentioned, you should opt for strength training, within this, the hypertrophy training is the best. It consists of training sessions that deal mainly exercises two muscle groups at a time, a large (eg dorsal) and a small (eg tricípete) should opt for 4 exercises per muscle group through three to four sets of 12 to 8 repetitions maximum. It should first be training the largest muscle group, and in three or four training sessions working all the muscles evenly. This workout should last between 10 to 12 weeks. At the end of this cycle, they should change the exercises.10 Minute Trainer
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