When I was a teenager I did not like to eat meals and leat up. This was reflected in my body that was just skin and bones. Until I decided to join a gym in order to gain muscle mass. Realized the relationship between eating well and progress muscle.
At that time the power now has a new meaning for me. I went through many experiences and dietary mistakes. Ingesting high amounts of calories, spent 2-3 hours a day in the gym and ate whatever I appeared ahead. What I value those years was that he could eat whatever I felt like it because my body burned everything.
Of course now looking back, I realize I could have done things differently. Although it has been fortunate to have a mother who cooked healthy food divine one. Contrary to today, where the fast food and junk food have taken space and changed our eating habits.
Then follow some simple rules you can follow, or better rules I would have followed. These rules are not hard, inflexible or rather, are general guidelines that can modify and adapt according to their needs and objectives.
Rule 1: Eat!
I can not tell you the countless times I am asked how to gain muscle. The answer to this question is simple: “What are your eating habits?” Nine out of ten eating habits are weak. Or eat tons of junk food, or not eating enough. Therefore, if the goal is to gain weight, you have to EAT! It has to eat enough to create each day calorie reserve that can be used as fuel in each workout.
Rule 2: Eat Correctly
Make sure your diet includes healthy options. Consume carbohydrates quality such as cereals, rice, potatoes, pasta, oats …. And lots of fruits and vegetables. Choose quality protein such as chicken breast, turkey, tuna, milk, eggs and cheese. I would not worry too much about fats. If your diet is varied and the goal is to gain weight and muscle mass, then the body will take care of that detail.
Rule 3: Eat Many Times
The 3 main meals should not fail. Between every 3 hours, and eat some fruit mid-morning and afternoon take a protein supplement.
Rule 4: Train
Not gain muscle if you do not train. And not only that, not gain muscle if you do not train hard. There are countless times we see people playing with their phones or mp3. Other busy spending time socializing. These are the same people who say they have tried but fail to gain weight and muscle mass. So whenever possible and go to the gym to meet the target, train and train hard. Like going to the gym, like train, enjoy the train, but train!
Rule 5: Train with Intelligence
Train enough to make the muscles work. Whatever it will be too bad for you. Adjust the intensity repetitions and sets according to the needs. Take advantage of your fast metabolism and work each muscle group twice a week.
A good result may be as follows:
Chest / Back
Shoulders / Arms
Thighs / Gemini
Chest / Triceps / Shoulders
Thighs / Gemini
Back / Biceps
Rule 6: Let the Door Vanity
Do not bother to think that others are stronger and therefore must overcome their natural physical abilities and lift more weight than you could. Take it easy! Sometimes slightly exceed their limits, but safely. The excesses can lead you to injuries that take months to recover.
Rule 7: Supplements with Intelligence
Do not abuse or exceed the recommended doses of supplements to take. This will not speed up your goals. Remember that they do not replace a healthy and balanced. Sports supplements and food are a support for your workouts.
Rule 8: Rest
Muscles grow during rest properly. When the body is asleep, he has the opportunity to repair and build muscle after training had before.
Rule 9: Seek Knowledge
Read about training, do your searches and draw your own conclusions. Just because it is written does not always mean that it is an indisputable truth. Read articles on sites like the CorposFlex. While absorbing knowledge will form their own opinion and find programs that fit your body and your goals.
Rule 10: Enjoy
Do not be a prisoner of the gym. Have fun. If you think you are too attached to the gym, take a moment, relax and decrease for a while trips to the workout. Find the balance. Visit the CorposFlex and find news about dietary supplements and sports and follow us on Facebook where you will find more than enough reasons to stay motivated