Weight Increase Tips - Many of us are experiencing problems in raising a healthy weight. Ideal body weight can be increased by increasing muscle mass, not body fat. Many are often wrong sense by increasing the weight means to increase the amount of fat. Besides the way it is the wrong way, the way it is also very unhealthy because fat increases means we consume more energy than we need for our activities. As in writing about my health.
Usually after trying for months, eating as much as possible, exercise fitness 'said he' already heavy but still has not produced results at all, we're getting desperate and said if our lean body is genetic or is fate. If in 2-3 weeks there has been no result, SURE there is something wrong.
Please check the tips below for 2-3 weeks for the muscle has not been up-and-ride:
1. Have we eat 5-6x a day, portions, and reducing junk food? Eating junk food not only adds unhealthy fats but also can slow metabolism makes the body can not work in a healthy manner.
2. Eating carbs and protein immediately after exercise. This is needed to replace muscle glycogen or sugar in the empty when we exercise. And protein needed by the muscles that we just 'broken' with heavy exercise.
3. Eat real food (not supplements) MAX 1 h after exercise
4. Take a multivitamin (which would make it mandatory add weight, because of vitamin B in particular, it helps to digest the nutrients we eat. It would be useless to eat plenty of food but our body can not digest it well).
5. Weight training does not exceed 1 hour. And reduce your cardio. Exercise more than 1 hour will waste your calories. You still need calories to build your muscles.
6. Not train the same muscle more than 2 times a week
7. It followed the 9-12 sets per muscle per session. Do not train the chest muscles with all the equipment at the gym with the assumption that the more complete the better. Use only 3-4 tool each about 3-4 sets and use the basic compound movements only. No Isolation Movement.
8. 6-8 reps is a must, must not be up to 12 reps. 6-8 reps tuh been failure.
9. Use negative reps. After the failure, assisted by a friend / spotter to lift, and we hold to the decline. Vary these negative reps for 2-3 weeks.
10. Already using High Intensity Training for weight training. Which means, short break between sets, about 1.5 - 2 minutes. And lift weights as heavy as possible. Example: create a high around 160-165, do not say bench press 10kg weight left and right already. As it will not be able to increase your muscle mass. Pursue a minimum target of 25-30kg left and right. If not able, increase slowly each week until you are able, if necessary, get help from friends.
Follow these 10 Tips from it and practice I really from points 1 to 10 for 2-3 weeks aja. Then see the results of your weight will increase.
Usually after trying for months, eating as much as possible, exercise fitness 'said he' already heavy but still has not produced results at all, we're getting desperate and said if our lean body is genetic or is fate. If in 2-3 weeks there has been no result, SURE there is something wrong.
Please check the tips below for 2-3 weeks for the muscle has not been up-and-ride:
1. Have we eat 5-6x a day, portions, and reducing junk food? Eating junk food not only adds unhealthy fats but also can slow metabolism makes the body can not work in a healthy manner.
2. Eating carbs and protein immediately after exercise. This is needed to replace muscle glycogen or sugar in the empty when we exercise. And protein needed by the muscles that we just 'broken' with heavy exercise.
3. Eat real food (not supplements) MAX 1 h after exercise
4. Take a multivitamin (which would make it mandatory add weight, because of vitamin B in particular, it helps to digest the nutrients we eat. It would be useless to eat plenty of food but our body can not digest it well).
5. Weight training does not exceed 1 hour. And reduce your cardio. Exercise more than 1 hour will waste your calories. You still need calories to build your muscles.
6. Not train the same muscle more than 2 times a week
7. It followed the 9-12 sets per muscle per session. Do not train the chest muscles with all the equipment at the gym with the assumption that the more complete the better. Use only 3-4 tool each about 3-4 sets and use the basic compound movements only. No Isolation Movement.
8. 6-8 reps is a must, must not be up to 12 reps. 6-8 reps tuh been failure.
9. Use negative reps. After the failure, assisted by a friend / spotter to lift, and we hold to the decline. Vary these negative reps for 2-3 weeks.
10. Already using High Intensity Training for weight training. Which means, short break between sets, about 1.5 - 2 minutes. And lift weights as heavy as possible. Example: create a high around 160-165, do not say bench press 10kg weight left and right already. As it will not be able to increase your muscle mass. Pursue a minimum target of 25-30kg left and right. If not able, increase slowly each week until you are able, if necessary, get help from friends.
Follow these 10 Tips from it and practice I really from points 1 to 10 for 2-3 weeks aja. Then see the results of your weight will increase.
Reference ; http://tok0blog.blogspot.com
