Tips to Establish for the Hard Gainer Muscle
Monday, September 28, 2009
Hard Gainer is generally high with a very fast metabolism so it can eat but never got a kilo too! These types of people wanted to add some muscle, but had problems in the codes for this body type. This does not mean that the cause could not be overcome. You can get results if you can try several ways. First eat every 2 hours is a key continued to maintain a high metabolism and helps nutrients remain plentiful so that the muscles can begin to grow. Protein is essential for this hardgainer but must be kept to be as much as 2-4 grams of protein for each kilogram of body weight for 6-8 meals a day. Choose lean meat and do not fry! Carbohydrates are also very important but do not choose hardgainer kind of bread and the like, but try to select the red rice, wheat and grain that can help supply your metabolism but not to be stored as fat. Fibrous carbohydrates such as broccoli, green vegetables, green beans, and tubers such as carrots is a necessity! Omega fats is also important to help your diet and please enjoy avocado, coconut and walnuts without worrying. Peanuts are also very good for growth. Next ... you also need to practice for ototmu. With cardio exercises at least 10 minutes as a warm-up so you do not need to increase your metabolism but it can further stimulate the heart and blood flow. You can improve cardio exercises that can develop. Perform compound exercises like the Squat, chest press, deadlift, overhead press, pullup, chin ups, dips, tricep dips, press calves, and leg curl. Try to practice at the current weight for 3-4 sets of 8-10 reps. For other good practice is to 5x5 training that can surprise the muscles so as not to stagnate and try a heavier load with just 5 reps per set. Superset is also a great time saver but also very helpful when you increase muscle mass. Doing stretching, sleeping and drinking water also is important to build your muscles. Attention to simple things like this will increase your ability to grow because it helps supply oxygen to the muscles through the rest. This is very crucial for recovery and then also for your muscle growth!
0 comments:
Post a Comment
please, post your comment, in here...