Discover 10 powerful muscle nutrition and nutrition strategies for beginners and bodybuilding for skinny beginners who enjoy delicious muscle building meals and get rid of the skinny body forever.
1. Eat more dense food, but do not overeat
If you do not like to walk all day with a full stomach, do not eat low-calorie food. Such food will not help you achieve your goal.
Do not clog your stomach with low-calorie carrots, instead try to eat more calorie foods.
Most hardgeynerov need at least 40 calories per 1 kg of body weight to pump dry muscle mass, bodybuilder tips for beginner. If the main part of calories you get from vegetables, fruits, egg whites and oatmeal in large amounts bodybuilding for skinny beginners, it will be difficult for you to build up a lot.
We do not want to say that such food is not useful, just for hardgainer it is not very suitable. Choose high-calorie foods, for example, vegetable puree, dried fruits, whole eggs, dried oatmeal and steak.
2. Sleep more
Hardgeiners after training are usually recovered worse than others. If you do not sleep enough time, it will affect your results. Try to sleep at least 8 hours, and preferably 9, if possible.
If you go to training before recovering, it will only destroy your muscles – you do not need it. Rest, recover, sleep and grow!
3. Drink high-calorie drinks
Calories in a liquid form are absorbed faster than in a solid, so it will be easier for you to gain the required amount of calories per day.
In addition to protein shakes before and after training, drink at least one cocktail per day bodybuilding diet for beginners. In the cocktail, add as many calories as possible: peanut butter, flaxseed flour, coconut oil, oat flour or flakes, milk powder, yogurt, frozen fruit, and / or cottage cheese. If you find it difficult to consume the necessary amount of calories, take special cocktails for weight gain bodybuilding for skinny beginners.
4. Do not train muscle groups separately
Stop repeating your favorite exercises on one muscle group. I do not want to disappoint you, but ten approaches to triceps exercises will not help you to increase your arms quickly.
Instead of bending the arms with dumbbells for biceps and extension for the triceps, perform such exercises as bench press and bench press on an incline bench. These exercises involve a large group of muscles, including less significant muscles of the hands. Hardgeyneram better reduce the number of exercises beginner muscle building diet. Try to increase weight and reduce unnecessary movement. Focus on the implementation of complex exercises – they are most effective for increasing the mass.
5. Correct cardio training
Perhaps you’ve heard that hardgeinam should completely avoid cardio. In this statement there is a share of logic, but still it is not quite so. In the program hardgeynera you can include cardio training, if you do them correctly. In addition, we should not forget about training the most important muscle of the body – the heart bodybuilding for skinny beginners. Large muscles do not last long if the body is weakened. You want to pump up muscles and stay healthy!
Moderate or quiet in intensity training for 20-30 minutes – this is what you need. Two or three cardio workouts per week are enough to support your heart, improve the supply of nutrients to muscle tissue and possibly even speed up recovery.
6. Less repetition, greater weight
Your main task is to raise more weight, and the number of repetitions can be reduced to 6-10. You will in any case remove the exercises for individual muscles and will not do 10-15 repetitions for triceps. Raise more weights.
7. Heavy weight, long rest
When you raise a lot of weight, you need to increase rest to maximize your strength. If you are used to rest for 30 seconds, I’ll tell you a secret – a longer break allows you to better restore strength, which means – to raise more weight, do more repetitions in this weight, which gives a greater muscle growth. Try to do between sets a break for 2-3 minutes.
If you force yourself to do a set before you recover, you will not get the maximum result. Give the body time to recover.
8. Do not be afraid to eat fat
If you are a hardgainer, you need to get healthy fats, otherwise problems may arise. Useful fats are the best friends of hardgainer, as they are caloric and contain substances necessary for building muscles. But you should not replace carbohydrates with fats – your diet should include everything together.
9. Choose the right carbohydrates
After training, load carbohydrates. After training, your body is in a mode of muscle building and recovery, so it needs nutrients to replenish glycogen stores and accelerate recovery.
It is better to choose simple carbohydrates, such as dextrose, maltodextrin, wax corn or Vitargo. If you usually missed taking carbohydrates after training, then this is what you need to fix first bodybuilding for skinny beginners. The result will not keep you waiting – you will get more complete muscles, quick recovery and increased strength.
10. Be patient and persistent!
To build muscle, you need time – regardless of whether you are a hardgeer or not. You need to have patience and persistence, work hard. You build muscles that are useful in life diet for gym beginners. If after several months of training you are stuck in place, increase weight and eat more. Do not give up. Increase calorie intake, increase the intensity of training, and your muscles will grow.