How to get fat fast: a detailed menu, the best ways to gain weight. How to quickly get better at home Exercises for weight gain

The process of gaining muscle mass is physiological process and is based on the growth of muscle tissue. This process is adaptive and is the body's response to regular intense power loads. At the same time, the mechanism of muscle growth is influenced by the diet (sufficiency of protein intake, calorie content) and the rest mode (sufficient recovery time between workouts, sleep).

Since an increase in muscle mass leads to an increase in total body weight, most athletes evaluate their progress by numbers on the scale. This method gives rise to many myths and misconceptions, the main of which is the speed of gaining muscle mass. Since the human body weight is not a strictly constant value, many beginners and athletes who are poorly versed in physiology mistakenly believe that muscle mass can build up quickly and that progress from training in the gym can be seen in just a few days. Hence the questions of the form arise - how to gain muscle mass in a week?

The process of muscle growth is quite slow and involves the fulfillment of a number of conditions. More details about this are written in the article -. Meanwhile, fat and water gain is very fast, and is also reflected in the weight gain on the scales. Hence, many athletes misjudge their progress by saying phrases like “I gained 1-2 kg per week doing this program.” Purely physiologically, such a growth rate of muscle tissue is simply impossible.

Table– Comparison of the growth rate of muscle and adipose tissue.

Thus, in response to main question Articles - Is it possible to gain muscle mass in a week? - It should be noted that this is not possible, since this process is long in time and requires regular fulfillment of a number of conditions. At the same time, a rapid increase in body weight over a short period of time can only indicate that the athlete has increased the percentage of body fat (due to the growth of adipose tissue) and/or gained a large number of fluids (due to steroid intake, excess carbohydrate intake, etc.).

How to correctly evaluate the result of training in terms of gaining muscle mass? I recommend judging by the relief of the muscles. The more prominent your muscles, the less subcutaneous fat you have. Thus, if during training your muscles have become better, and the weight on the scales has remained the same or even increased, this clearly indicates that you are gaining muscle mass. This method is the most correct of all and is almost guaranteed to save you from the accumulation of excess fat mass.

Despite the fact that most people are very worried about losing weight, there is a category of people who, on the contrary, are worried about their thinness. How to gain 5 kg in a week, and why is it needed at all? Several methods that will help you get better quickly, without harm to health.

Weight gain - to whom and why?

Unfortunately, in recent times the number of people who need constant weight gain has increased. And if it seems to others that these are happy people who can eat a lot of buns and not get better, then this is a huge delusion. In fact, with the question of how to quickly get better at home, such people have many problems.

When to worry about weight gain:

• with an accelerated metabolism;
• people with neuropsychiatric disorders, for example, in the case of anorexia, a person is afraid to gain weight;
• women who are underweight (gaining weight makes you more likely to get pregnant);
• people who have undergone major surgery or disease;
• with severe stress, physical exertion on the body, which provoked a sharp weight loss;
• in case of low weight for more aesthetic appearance.

As for the more harmless reasons why people want to get better, they include:

• athletes who often face the problem of the need speed dial weight;
• actors - to get a new role or to restore the state of the figure after some kind of filming.

There are simply cases when a person is not very satisfied with his appearance. And if in most cases the reason for this is excess weight, then there are some cases when a man or woman believes that for a better appearance it is necessary to gain a couple of kilograms.

Video "How to gain weight quickly?"

Demonstration video from detailed information from experts, which will help you quickly gain weight and get better.

The main criteria for weight gain

If you are thinking about how to get fat fast, then first of all, you should study the criteria for weight gain. And for starters, it is recommended to consult a doctor. Here we are talking not only about a nutritionist, but also about visiting a family doctor. The fact is that often underweight can be associated with various diseases, most often it is a pathology of the thyroid gland.

Second, pay attention to your diet. If it contains animal fats in excess, then this will not only negatively affect the figure, but also the state of the cardiovascular system.

Another criterion is the amount of elements absorbed by the body. That is why it is important not how much you ate, but how much your body absorbed.

If there is a considerable amount of sweets in the diet, then this can provoke a violation of the metabolic process. And this is a direct path to problems with the figure and weight.

And the last, but very important criterion for weight gain is not to eat before bed. It would seem a paradox, because those who are losing weight, on the contrary, say that it is impossible to eat before going to bed. Allegedly, this provokes a set excess weight. But this is far from true. Firstly, it provokes an extra load on the digestive system, which does not have the opportunity to rest at night. And secondly, such a load does not give muscle mass, but only gives extra calories, which are then deposited on the body in the form of belly fat and so on.

Therefore, all of the above criteria should be taken into account if you want to quickly recover by 5 kg per week. And, indeed, there are several ways to help do this.

Methods for gaining mass quickly

You can quickly gain weight at home using two main methods. It:

• increase in muscle mass through physical activity;
• increase in body fat.

Depending on the underlying cause of underweight, a method is chosen to help solve this problem.

So, in the case of too thin arms and legs, preference should be given to the first method, which, by gaining muscle mass, will help to correct the figure. And when restoring the hormonal background, it will be necessary to increase the amount of subcutaneous fat. Therefore, in each individual case, it is necessary to select your own approach to the problem. And to clearly determine which method is right for you, you should seek the help of specialists.

How to build muscle?

Success in this matter is closely related to both physical activity and diet. It is important to adhere to a healthy lifestyle, eliminating bad habits.

In this method of weight gain, it is important both to obtain material for the muscles and to take the correct position. To do everything right, it is better to consult with experts in this field. A professional will help develop a set of exercises that is suitable for each individual case, and also talk about the basic rules of nutrition at the time of adjusting weight and figure.

By the way, with regard to the diet, in order to correctly compose the daily menu, it is necessary to increase the daily calorie intake by 30%. This is the most optimal daily rate.

At the same time, about 40% of proteins and about 50% of carbohydrates should be present in the caloric composition. Only 10% is assigned to fats.

Menu for muscle building

If you think, then first of all you will need to draw up correct menu on every day.

Below is suitable option daily diet:

• breakfast - buckwheat, 100 grams boiled chicken breast, a drink without sugar (you can choose individually);
• lunch - pasta tomato sauce, you can add red fish, grilled without oil, any fruit and drink;
• afternoon snack - a smoothie of berries, fruits and vegetables with kefir or yogurt as a base, 100 grams of low-fat cottage cheese and any fruit (but not a banana);
• dinner - boiled potatoes, steamed or boiled beef, stewed vegetables.

After training, you can include in the diet a fruit smoothie based on sour-milk and some low-calorie fruit.

Without physical activity, it is simply impossible to gain dry muscle mass. Experts also advise avoiding stress that negatively affects weight gain.

How to increase body fat?

How to get fat in a week? For some reason, many people believe that in order to achieve success in this matter, it is simply necessary to significantly increase the amount of food consumed.

Theoretically, there is some truth. But you need to increase not the amount of food eaten at a time, but the number of meals. In addition, it is imperative to enrich your daily diet with healthy fats.

It is necessary to increase the calorie content of the menu, but this should not be done abruptly, but gradually. Otherwise, the body will experience enormous stress, especially its digestive system. Therefore, increase calories should be 5-10 times a week.

If you want to increase your body weight by gaining body fat, then the daily composition should be approximately as follows:

• proteins - about 30%;
• 40% - carbohydrates;
• fats - 30%.

Be sure to add bread, fatty cheeses, fatty fish, honey and nuts to your daily menu.

Menu for increasing body fat

Below is one of the options for the most suitable menu for increasing body fat and overall body weight.

• breakfast - sweet cocoa with milk, 4-5 pieces of oatmeal cookies;
• second breakfast - black or green tea, you can have any fruit of your choice and almonds with honey (about 30 grams);
• lunch - soup with meat broth, any porridge with meat or fish and any salad of your choice;
• the second lunch should include muesli with milk and dried fruits;
• dinner - a choice of meat or fish, any kind of porridge or potatoes, any salad;
• before going to bed, you can eat any fruit and a glass of low-fat yogurt.

Despite the fact that the goal is to increase body fat, it is still not worth limiting physical activity. First, moderate physical exercise excellent help to fight stress, improve appetite. And secondly, it also has a positive effect on weight gain.

Therefore, it is necessary to walk every day for at least half an hour, and if possible, it is even desirable to do exercises and perform not very difficult physical exercises.

How to choose the right diet?

Theoretically, there are many ways to help you quickly gain weight. And their main difference lies in the basic principles and in the name.

So, there are methods that involve increasing the calorie content of food consumed and gradually increasing portions. But this is not entirely correct. Firstly, due to the increase in the amount of food consumed, the stomach may be distended, which will lead to subsequent obesity. And secondly, following a similar scheme, you can say goodbye to the healthy functioning of the digestive system. In addition, having stretched the stomach, it will not be easy enough to return to the usual portions to achieve the desired result, when you managed to quickly gain weight.

There are also diets for weight gain, which involve increasing the amount of carbohydrates consumed in the daily menu. But this is also an option that should not be followed. One of the serious complications after such a diet is an excess of sugar in the blood. And this, in turn, can cause serious diseases, such as diabetes.

In pursuit of the goal of quickly recovering, you should not adhere to those recommendations and diets in which it is advised to completely or to the maximum limit physical activity. But this is absolutely wrong, since such a decision can lead not only to obesity, but also to more serious problems life-threatening.

Therefore, if you are thinking about how to get fat in a week, then be sure to choose the right diet and weight gain method. And if there are any difficulties, it is better to seek help from a specialist. To do this, you should visit a nutritionist who will make you a diet, depending on your individual characteristics.

First you need to decide on the method. That is, you want to gain lean muscle mass or increase body fat. After that, you should proceed to a gradual increase in the number of meals per day. You do not need to immediately abruptly switch from two snacks to 5-6 meals. This will be a huge stress for your digestive system and for the body as a whole. Therefore, it is enough to increase every day by one meal, reaching the required norm in a few days.

Only after you manage to increase the number of meals, and sometimes it takes at least a week, you can begin to gradually increase calories.

To consolidate the achieved result by gaining weight, you should not immediately return to the usual diet. And in general, it is better to find a middle ground in this matter. In this case, there will be no problem with a lack or excess of kilograms.

What foods will help you gain weight?

In fact, there are many different products that will help, without harm to the organs of the digestive system and the body as a whole, to quickly gain the necessary kilograms.

One of these is dairy products. Butter, cottage cheese, fermented baked milk, sour cream, cream, cheese, milk, yogurt and lada ice cream. These products will help to establish the metabolic process, improve the functionality of the intestines and help you gain weight.

Be sure to include flour products on the menu. Bread, pies, buns and cookies, cakes and sandwiches. But do not forget that it is still far from the most healthy foods so don't overuse them. This is especially true for people with problems and pathologies of the digestive tract.

Excellent in terms of weight gain will help various cereals. Rice, millet, buckwheat, barley and barley porridge. At the same time, they must be cooked on the basis of milk, and not water, adding butter to it.

Enrich your daily diet with various fruits. Apricot, banana, apple, persimmon, peach and so on. You can eat them as pure form, and use for making smoothies and freshly squeezed juices. By the way, fruits will also enrich your body. essential vitamins and minerals, as well as other useful elements.

Do not forget about meat dishes, for which you can use absolutely any kind of meat - pork, turkey, chicken, beef or lamb. Meat should also be used for making broths, as well as simply consumed stewed or boiled, steamed.

Unlike diets in which a person strives to lose weight, if you want to gain 5 kg in a week, then enrich your menu with sweets. Eat chocolate and sweets, but only in moderation. Otherwise, serious consequences may occur.

You can also eat legumes, nuts, various varieties of fish and eggs. If you think you need to eat to gain weight, then all of the above products are great and will help you gain weight quickly, and without the use of a special diet. sports nutrition.

How to gain weight by 5 kg in a week?

It is important to observe the proportionality of proteins, fats and carbohydrates consumed. To gain weight by 5 kg in a week, you should do the following:

• determine the reason for the need to gain weight, for example, the impact of low weight on health, the ability to get pregnant, the presence of some disorders, etc .;
• thinking about how to get fat by 5 kg at home, first of all, you should balance your diet, which should contain a certain amount of fats, proteins and carbohydrates;
• it is imperative that the vitamins, minerals and other elements necessary for the body be present in the diet, for which modern balanced vitamin complexes are perfect;
• do not forget about physical activity, especially if you want to get fat in a week by gaining muscle mass;
• the menu should contain foods that suppress appetite, for example, apples, various fruit juices, peppers, horseradish, and so on.

If you are faced with the problem of how to get fat at home in a week by 5 kg, then the above criteria will help you achieve amazing results.

Summing up

Of course, ideally it would be better to consult a specialist. With its help, it would be possible to draw up a special menu and a schedule of physical activity, which in combination would give a quick and effective result.

Otherwise, decide on a method of rapid weight gain, and then get to work! Adjust your regimen, physical activity, and remember that if you start abruptly and eat a lot, then the weight will not increase in a week. But problems with digestive system, believe me, there will be a lot.

Video "How to gain weight for a very thin guy?"

1. Organizational matters
2. An integrated approach to please
3. Additional funds
4. How to gain weight fast in a week if you are a vegetarian

You are unhappy with your figure, and very soon a vacation on a sunny beach or an important meeting where you need to look perfect? Perhaps the tendency to thinness has become an obstacle to the dream of an athletic figure? We will talk about how to quickly gain weight in a week without harm to the body. The article will find useful information and those who follow a vegetarian or vegan diet and wish to gain some weight. Note that an integrated approach will be the most effective to achieve the goal. It provides a balanced diet and physical activity.

1. Organizational issues

Consider your daily routine. Try to stick to the schedule of nutrition and training, otherwise you will not be able to gain the desired kilograms. This item is especially important for people who are unable to increase body weight due to an accelerated metabolism.

Make sure to include healthy and high-calorie foods in your diet. Give up fast food, french fries, convenience foods. It is desirable that the menu consists of dishes prepared by yourself. So you will be sure of the freshness of the food, and you will also be able to prove yourself as a culinary specialist. The aroma of freshly prepared dishes and skillful table setting will awaken the appetite before the start of the meal.

Make your breakfast, lunch or dinner more nutritious. For example, add a chicken sandwich to your main meal, top your pasta with grated cheese, or top a salad. olive oil. Another approach involves frequent meals (5-6 times a day) in small portions. Such an option would be useful topics who can't handle large portions.

2. An integrated approach in order to get better

Your daily diet should include:

• Squirrels. Our body receives them from beef, pork, poultry, fish, eggs, milk and cereals, legumes.
• Fats. These include olive, vegetable oil, nuts, seeds. We do not list animal fats, as their excessive consumption is fraught with health problems. In addition to increasing cholesterol levels, they slow down the digestion process. Note that dairy products are digested somewhat better, so we include them in the diet for quick weight gain in a week.
• Carbohydrates. We can get them from fruits and vegetables, bakery and pasta, cereals.

Also, do not forget about vitamins and sources of essential fatty acids Omega 3 ( walnuts, fish fat ( oily fish) and etc.)

So, you have compiled a menu, prepared Tasty dinner and gradually increase the calorie content of your diet. But how to eat all this culinary abundance? To improve appetite will help:

• walks, picnics with friends in the fresh air;
• the use of spices to give dishes a special flavor;
• late snacks, thanks to which you can eat breakfast with great appetite in the morning;
• fresh apple or some sour juice before meals;
• bitterness. They practically do not have side effects and dispensed in pharmacies without a prescription.

To gain muscle mass, physical activity is necessary. If you are naturally skinny, then it is better to give up aerobic exercises and focus on strength training. Complete the first year basic exercises, and then the split program will give the best result. It provides exercises for one or two muscle groups per session, which should not be repeated in a seven-day cycle.

Don't forget about safety. Choose a load that you can handle, because due to possible injuries, training sessions that allow you to build muscle mass will have to be postponed indefinitely. Loads on the body can cause complications in the course of diseases, so do not forget to regularly conduct medical examinations.

Girls should forget about lifting weights during menstruation. If you are pregnant, then even moderate exercise can harm you and the future heir.

3. Additional funds

If you have not previously devoted enough time to your physical preparation, then you should not count on a quick result. However, additional tools have been developed for a faster effect. So sports nutrition for people with a lean physique should include:

• protein shakes (from 2 to 4 times a day, taking into account the peculiarities of nutrition and how quickly you gain body weight);
• carbohydrates;
• vitamin and mineral complex;
• gainer (the effect after its application will be maximum immediately after training).

For quick weight gain in a week is used. Its reception under the supervision of a specialist will help to cope with the problem of critically low body weight.

Designed to normalize metabolic processes. It does not affect hormonal background, also developed separate lines for women.

4. How to gain weight fast in a week if you are a vegetarian

Let us dwell separately on the recommendations for those who follow a vegetarian diet. The transition to such a diet (refusal of meat, and if you are a supporter of veganism, then from dairy products, eggs, fish) can be associated with weight loss. If you choose the right products, then even with such restrictions in food, you can get better.

• If you consume weekly 3500 calories more than normal with such a diet, then in seven days you will be able to gain 0.5 kg. Eat often, remembering to have several snacks a day.
• Include high-calorie foods rich in proteins in your diet: beans, nuts, soy products.
• If your diet allows, then eat dairy products.

Eat right, exercise - it's easier to achieve your goals and be healthy!

How to recover by 5 kg per week at home without disturbing the metabolism and staying in good shape? The answer to this question will be different depending on the gender and age of the person, the goal of mass gain.

The need to quickly gain a couple of kilograms is relevant for young people involved in fitness and who want to give the body a voluminous relief.

Natural thinness and fast metabolism, characteristic of a young organism,.

The main ways to gain mass:

1. Increase your total daily calorie intake. Weight gain will give a menu with a total calorie content of 4000-5000 kcal. If such a volume is difficult to digest in 3-4 meals, use a fractional food system, where meals are separated by no more than 2 hours.
2. Strictly adhere to the diet. Breakfast is hearty and hot porridge in milk with the addition of butter to increase nutritional value. Lunch should include 3 courses, one of which is hot soup (preferably non-prepared). At 6 pm, a full dinner is recommended, and 2 hours before bedtime there will be another meal, which includes protein products(egg, cottage cheese, etc.).
3. More than half of the diet should be carbohydrates. immediately go to the formation of adipose tissue (sucrose, glucose and fructose). Complex can be obtained from flour products, cereals, beans. They are high in calories and quickly give a feeling of satiety.
4. Eat plenty of protein(20% of all received useful substances). The main sources are meat (any), cheeses, fish, eggs and peas.
5. Do not forget about fats, they increase the weldability of proteins. Various oils, lard and nuts will do.

Important! The daily rate of water consumption should be at least 2 liters. Water from products is also taken into account, but it is better to count only the water you drink (tea and coffee too).

How to gain weight by 5 kg for a thin girl

For girls who want to gain weight, all of the above principles are relevant, but the characteristics of the female body make their own adjustments:

1. An important role in weight gain is played by hormones, the level of which in female body constantly changing. If weight is not gained under any circumstances, the endocrine system should be checked.
2. Constant stress, worries and nervousness will not allow a woman to recover. For stable and fast weight gain, emotional stability and focus on results are important.

How to quickly gain weight by 10 kg per week for a man

In addition to a properly composed diet, men who have problems with weight gain should pay attention to steroid drugs.

But they are taken only in case of emergency. To gain weight at home, it is enough to follow a high-calorie diet, stable sleep, and avoid stressful situations.

Important! Use of any medicines allowed only after consultation with a doctor.

You can buy this anabolic freely, the average cost of one ampoule is 280 rubles.

The result is achieved during the course of injections.

Application effects:

• uniform increase in muscle mass;
• increasing bone density and, as a result, strengthening the skeleton;
• improvement of indicators of saturation (oxygen saturation) of blood;
• reduction of pain after hard training.

The main advantage of this drug is its mild effect on the body. The active substance (nandrolone decanoate) is found in the body of any person, the drug increases its content.

This is the most popular drug for athletes. It is produced in the form of tablets.

The drug allows you to achieve tremendous results during the course, but has a number of serious drawbacks:

• the results achieved while taking the drug are not fully preserved after stopping its use;
• retention in the body of a large amount of excess water;
• the risk of disturbances in the endocrine system and increased production of female hormones.

However, this anabolic remains the leader among due to its high efficiency.

How to get fat fast as a teenager

To achieve the result, it is necessary to find out the reason why it is difficult for a teenager to gain the necessary kilograms.

The main factors are:

• low-calorie food;
• violation of the production of hormones;
• smoking, because it reduces the production of the hormone of satiety (leptin), so you want to eat less.

Often, giving up bad habits and regular sleep solve the problem of weight gain.

Adolescent diet calories for weight gain

At the age of 14-17 years, the average daily energy value is 3000 kcal for boys and 2600 kcal for girls. increase these figures by 1000 kcal per day.

Physical exercise

You can gain weight by starting to work out in a fitness club. The first classes are best done with a personal trainer in order to avoid injuries and understand the correct technique for performing exercises.

Scientists and professional athletes have determined the amount of nutrients and a list of products, the use of which helps to gain weight in the shortest possible time.

The main material for building muscle mass is protein. The calculation of daily intake is made according to the formula: 1 kg of weight = 1 g of protein. The richest in protein are eggs, chicken and cottage cheese.

Carbohydrates help you gain fat. These include pasta, various cereals and root vegetables. The daily intake is at least 400 g.

Fats are a means of extremely rapid weight gain. Depending on age, the consumption rate will vary. Up to 28 years old daily rate is about 160 g, up to 40 years - 150 g.

After 40 years, fats are considered especially harmful. , their number should be sharply reduced (no more than 70 g per day).

Attention! Do not use (butter, mayonnaise sauces). These foods increase the level of cholesterol in the blood, which leads to the formation of plaques in the vessels and obstruction of blood flow.

How to quickly gain weight 5 kg per week at home: diet

The meal plan for a set of 5 kg per week is as follows:

1. Mandatory breakfast with hearty porridge in milk with a fat content of 3.2% or higher.
2. The basis of the daily diet is slow proteins (beans, buckwheat, rice) and (grapes, tomato, beans).
3. Before going to bed, you need to have a bite of cottage cheese (you need to eat at least 90 g).

It's important to follow the rules. Complex carbohydrates are consumed before classes, during the training it is necessary to drink enough water (glucose can be added to it), immediately after classes, complex carbohydrates are again consumed.

How to gain weight fast at home with sports supplements

Sports supplements are used not only by professional athletes. Often they are prescribed in the presence of medical indications for weight gain.

Protein

Among sports supplements for home use, protein is the main product. You can buy it in sports stores and special points of sale of sports nutrition. Protein intake must be combined with constant exercise in the gym, otherwise the supplement will not work.

An isolate is a purified and concentrated protein. Somewhat lower in quality, but much more cost-effective hydrolyzate.

Gainer

Gainer is a complex of proteins, carbohydrates, vitamins and minerals. The exact composition will vary from manufacturer to manufacturer. Efficiency for a particular person is determined by contacting a nutritionist.

Amino acids

Amino acid complexes are used in addition to protein and gainers to get the maximum effect. The introduction of complexes in a sports diet helps the body recover faster after exercise.

Important! The amount of supplements used and the intake schedule are individual for each person. The result obtained directly depends on the determination and the amount of time allocated for sports. All supplements work only with regular physical activity.

Conclusion

To recover by 5 kg at home is a task feasible for everyone. But for it to be muscle mass, and not just fat, you need to eat right and exercise. It is worth taking drugs and sports nutrition only after consulting a doctor.

Find out if it is possible to gain muscle mass in a couple of weeks. What training plan and diet should be followed to pump up in such a short period of time.

The content of the article:

It is generally accepted that only men want to gain muscle mass. However, today more and more GYM's girls are starting to visit. Thanks to cardio loads, you can get rid of fat, but this is not enough to create an ideal figure. If a person, regardless of gender, decides to start rocking, then he should prepare himself for hard work.

In addition to a competent training process, it is necessary to follow the regime and a certain nutrition program. Unfortunately, many lack patience or desire as a result. Beginning athletes often make mistakes and their progress is not as fast as expected. As a result, many simply stop playing sports. Today we will tell you how to gain muscle mass in one or two weeks.

What does a beginner athlete need to know?

1. You need to start leading a healthy lifestyle and eating right. Only in this case it is possible to achieve the set goals. However, the results will become noticeable only after a couple of years of active training.
2. Give up tobacco and alcohol.
3. During the day, food should be consumed at least five times. You should refuse fast food, and use only high-quality products to create a diet.
4. During snacking, food should also be “right” and you should stop eating chips, crackers and other similar products.

Of course, not everyone can easily switch to five meals a day. However, having shown sufficient firmness of spirit, you will get used to such a regime. It is also necessary to start studying the theory of bodybuilding. Do not think that in this sport it is enough just to lift weights. If you want to know how to gain muscle mass in one or two weeks, then be sure to get acquainted with the processes of muscle fiber hypertrophy.

One of the main principles of bodybuilding is the progression of the load. It suggests the need to periodically increase the intensity of training. This is achieved by increasing the working weight, as well as changing the number of sets and repetitions in them. In order for your muscles to grow, you first need to inflict microtrauma on the fibers. After that, the body will begin to restore them with a small margin, which is muscle growth.

For the first few years, you will have to work only with free weights. Most simulators will not give the desired result and, working on them, you will simply lose time. Remember, only performing the basic movements in accordance with the technical nuances will allow the muscles to grow. It is no coincidence that we have mentioned technology now. It is worth increasing the working weight only after you have mastered all the intricacies of doing the exercises. This may take you about two months.

Your training schedule should be designed so that the body has enough time to recover. We have already said above that at first the fibers must be injured and for this we train. However, muscles can grow only during rest. If you train a lot, then you will only slow down your progress.

Each muscle group is restored over a certain time period. First of all, it is affected by its size. Of course, the rate of regenerative processes also depends on other factors. As you monitor your progress, you will need to make adjustments to your training process. Let's say chest muscles recover on average in four days. However, this process can be slightly delayed for you and can be up to seven days.

Based on your well-being, you need to draw up a competent training program. For the first six months, it is enough to do two or three times a week, working out the whole body at each workout. However, as you progress, such a training scheme will at some point cease to bring positive results. Once this happens and progress slows down, switch to a split system.

It involves the conditional division of the body into several groups. At first, it is enough to alternate the training of the top and bottom. Gradually, the muscles will become larger and for their further growth it is necessary to increase the intensity of pumping of each specific group. This suggests that in the future you will have to divide the body into not two, but three or even four parts.

Every novice athlete must remember that mass gain is possible only if the body receives enough energy. If every week you put on weight one kilo, then this is an excellent result. Moreover, along with muscle mass, you will gain fat.

Also, keep in mind that progress is incremental. Periods of growth will alternate with stagnation. In such situations, the main thing is not to despair, but to continue to practice.

How to eat right to gain muscle mass in one or two weeks?

But you can't eat everything either. We have already mentioned this in passing, and now it's time to talk in more detail about the intricacies of compiling a competent diet. It depends on how much fat you will gain. Unfortunately, you won't be able to gain pure muscle mass if you train naturally. Thanks to food, we get energy, which is consumed by the body for all biochemical processes without exception. Even while sleeping, a certain number of calories will be burned.

During mass gain, it is necessary to receive more energy than is consumed throughout the day. This is the main rule that you should remember. In order for the body to build muscle mass, it needs energy and Construction Materials. Carbohydrates are used as energy carriers, and the second role belongs to protein compounds. The attentive reader must have noticed that we did not mention fats. This nutrient is also needed by the body, but in smaller quantities. Recall that fats are the starting material for the synthesis of one of the most important anabolic hormones - testosterone.

Most beginner athletes make the same mistakes over and over again. In relation to nutrition, this is a small number of meals. Most people eat three times a day, but if you want to know how to gain muscle mass in one or two weeks, then this will not be enough. During the day, you should have three full meals and at least two snacks.

Many novice builders are interested in the need to use sports nutrition. At the initial stage of your career, with a properly organized diet, you can easily do without these supplements. I would like to immediately draw your attention to the fact that sports nutrition should be considered solely from the point of view of supplementing the main diet. As the muscles grow, the body will require more and more energy, and at some point you simply will not be able to consume the required amount of food.

In this situation, you will need a sports nutrition. Unlike conventional foods, supplements for athletes are quickly processed by the body and do not burden the digestive system.

Here are the main types of sports nutrition that can be useful for you to gain muscle mass in one or two weeks:

1. Protein Supplements- this is one of the main additives that is used in sports. Moreover, it is recommended to use protein mixtures not only during the period of weight gain, but also when losing weight.
2. Amino acids- Among bodybuilders, BCAAs are especially popular. This is a group of amines, consisting of three substances, which can significantly accelerate your progress.
3. Gainers- this supplement will definitely be required by lean athletes who always have difficulty gaining mass. If you are inclined to be overweight, then you do not need a gainer.
4. Creatine is another supplement that is used by almost all bodybuilders. With its help, you increase the energy supply of the body.

At lunch, you should also combine these nutrients. An excellent choice would be a meat or fish dish, with a side dish and complemented by a vegetable salad. But during dinner, preference should be given to sources of protein compounds. Since you won't need much energy in the evening, limit the amount of carbohydrates. For snacks, you should use fruits, vegetables, dairy products, nuts, dried fruits.

In conclusion, it should be said that the principles of gaining muscle mass are the same for men and girls. However, the representatives of the beautiful half of humanity do not have great strength and they need to train less intensively. In fact, girls only need to tighten their muscles. We recommend that women combine strength training with cardio loads. This will get rid of fat and strengthen muscles.

For more information on how to gain muscle mass, see the video below: