Plan To Gain Muscle Mass

Today, increasingly more people, women and men looking to increase muscle mass, for looks, to further improve strength levels, and for reasons of health and well-being. Resistance training is the kind of exercise most suitable and customary for this objective. Nevertheless , 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 at heart the need to achieve a positive balance between the calories burned in exercise and day-to-day, and our caloric intake through the diet program. 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 several to 10 grams of carbohydrates / kg bodyweight.

In practical terms, the protein intake should be through, preferably of white meat and fish such as tuna or trout, mackerel, etc.. And hydrates, which should be slow assimilation and Decaudro low glycemic index, may be found in pasta, whole grains, fruits and vegetables. There should be a balanced the consumption of foods in moderate sums, from 2: 30 a. m. to 2: 35 a. m. In conditions of energy value, of total calories, 40 to 45% should come from carbohydrates, 30-35% protein and 20% of the lipids of plant origin, ideally.

Selected supplements

Resorting to supplements is a secure, convenient and effective way to get such positive balance. Thus, we recommend the intake of Supreme Gainers GOLDNUTRITION PureMass GOLDNUTRITION or, based on the weight you want to win. For further increases in weight and / or muscle volume level 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 their anabolic phase, allowing for gains in lean muscle mass, workout to workout.

Creatine is also one of the most extensively used supplements for the development of muscle mass as well as the most effective. The regular the consumption of five grams of creatine daily GOLDNUTRITION Energy Mix, after training, adopted by 50g of sugars, increases the strength and the consequent embrace training intensity. Creatine can be achieved more reps and lift bulkier 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 size. Both are available in the range GOLDNUTRITION. At times, it can be necessary to incorporate the two.

Glutamine is considered, based on the latest scientific studies, as well as a fantastic physical recovery, a signalgeber of growth hormone. Therefore, your intake is extremely important in programs to gain muscle mass. Inside this case, you can opt for GOLDNUTRITION Glutamine tablets. The ideal is to make at the very least 2 to 3 h at bedtime.

Finally, one of the latest supplements available in the Portuguese market are the "Pro HGH, " this kind of supplement is 1 of the most advanced of our times, can immediate increases within the manufacturing of growth junk, which is beneficial for everyone gain muscle mass and not only! Within this group, the Ultramax is considered the most superior products on the marketplace. His take is expected to final at least a time of 12 weeks. The very best results are achieved after 6 months of treatment.

In order to facilitate the activity of consumers seeking a perfect combination of supplements that help increase muscle mass, the eNetural, Pack indicates increased muscle tissue.

Appropriate training

In conditions of training, as already mentioned, you should opt for resistance 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 huge (eg dorsal) and a tiny (eg tric? pete) should opt for 4 exercises per muscle group through three to four units of 12 to eight practice 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 conclusion of this cycle, they should change the exercises.