How to quickly recover a man at home

The perfect body of a man has always been considered a sign of beauty, health and attractiveness. Maintaining a figure in perfect condition requires a lot of effort. It is believed that in order to be in shape, you just need to exercise regularly. This advice is relevant for representatives of the stronger sex, prone to fullness. But there are men who are preoccupied with another problem - how to recover and maintain weight gain. In order not to lose weight, they eat intensely, introducing high-calorie dishes into the diet, use special vitamins and drugs for weight gain. However, not everything is so simple, if you do not approach the process competently and do not conduct events in a complex, good weight gain will not happen.

How to eat to get better

Many men think that the more they eat, the faster they will gain weight. This will only lead to an increase in fat mass, which does not look very aesthetically pleasing. Recover and not swim with fat on the sides will help a balanced diet and exercise.

The main condition for weight gain is a properly composed diet. Using special tables, you need to calculate the daily calorie intake and add to it 400-500 Kcal - to increase the daily energy value of the menu. This will cover the calorie deficit with excess energy consumption.

Next step: control over the changes made. If the weight continues to remain the same, the number of calories is increased by another 500. This technique will allow you to calculate the required number of calories needed for a significant set of mass.

It is very important to observe a diet. You need to eat at certain hours, between the main receptions to arrange snacks.

During training, preference is given to foods rich in complex carbohydrates:

• dairy;
• cereals;
• cereals;
• vegetables;
• fruit.

A couple of hours before training the body, in order to enrich it with energy, it is necessary to give a portion of carbohydrate food. As an option: a plate of buckwheat porridge with butter, milk and sugar or a fruit salad with sour cream. After the lesson, it is necessary to return the consumed calories to the body, eating the same thing as before the lesson (within an hour).

However, the most important condition for weight gain is the use of protein. It is this component that is the “builder” of muscle fibers, and it gives the male body an aesthetic shape.

Organic protein is enriched with sunflower seeds, nuts, dairy products, cereals, and legumes. As for meat, protein is found only in chicken and turkey meat. The most common dish for men seeking to gain weight at home is boiled chicken breast. Thin representatives of the stronger sex are not forbidden to afford fatty foods, for example, pork chop or cutlet.
The body must also receive vitamins and amino acids. They are found in vegetables, fruits, eggs, fish.

You can eat sweets, but you need to know the measure. It is better to give preference not to chocolate, but to walnuts in honey or sweet curd mass with dried apricots or raisins.

The best breakfast dish is oatmeal or buckwheat porridge enriched with vegetable fiber in milk. In addition, natural fiber can be purchased at a pharmacy or special department stores. A few tablespoons of the useful substance are poured with kefir or yogurt - a complete breakfast is obtained, which helps to remove toxins, toxins and harmful substances from the body. This measure is a prerequisite for preparing the body for weight gain, if it is not carried out, the process will be longer and not so effective.

Recommendations of experts on proper nutrition:

1. There should be at least 5 meals, you should not take long breaks between them, it is better to have snacks.
2. Freshly squeezed concentrated fruit juice is a must before every meal.
3. During and after the meal, do not drink water and other liquids.
4. Sugar may be on the menu, but not white or refined. Preference should be given to brown, reed.
5. From the diet should be completely excluded dishes from fast food, frozen foods and convenience foods. There are no useful components in them, but there is an excess of cholesterol.

Sample menu for the day

1. Breakfast: oatmeal in milk with butter, nuts and dried fruits + fruit smoothie.
2. Lunch: mashed potatoes with butter or pasta + grilled chicken chop (a portion the size of a palm, about 200-300 grams) + salad.
3. Dinner: sea fish (100 g) + boiled eggs (2-3 pieces) + vegetables.

As a snack can be dried fruits, fresh fruits (bananas, avocados), sandwiches with boiled meat.

Before going to bed, you can drink 2 cups of kefir or eat curd. Dairy products should be fatty.

If you adhere to such a diet, then a significant weight gain will occur in the first month. However, increased fat mass, which is eliminated with the help of certain physical exercises.

Weight Training Exercises

Not all sports areas are suitable in order to gain weight and build muscle. For example, running and exercise bikes will help to lose extra pounds, but in order to get better, they are not suitable. Preference should be given to strength exercises. At home, weights, dumbbells, a horizontal bar and a bar are used. In this case, the load should increase gradually.

You need to do 4 days a week, alternating training for different muscle groups.

An approximate set of exercises
For the shoulder girdle and pectoral muscles:

• with dumbbells from a sitting, lying and standing position;
• pushups;
• pull-ups on the horizontal bar.

For legs:

• weight squats
• lunges forward and sideways with dumbbells in hand.

To strengthen the press, the rectus and oblique muscles of the abdomen, you can find many training complexes on the Internet. The following exercises are considered the most effective exercises: raising arms and legs from a prone position, as well as raising legs while hanging on a horizontal bar.

You need to start with simpler exercises, gradually complicating and increasing the pace. Over time, you need to do 10-12 performances in 4-5 approaches.

With systematic implementation, the result will be noticeable in a month. Exhausting workouts will lead to the opposite result - burning calories and losing weight.

Trainers advise men to keep a diary in which to record daily the results of training - a plumb line or a weight gain, as well as the number of calories consumed. This measure leads to self-discipline and control over the weight gain process.

Strengthened training not only leads to an increase in muscle mass, but also accelerates metabolism, thus, fat deposits are burned faster.

Before class, you can and should use high-carb supplements, the so-called gainers. They contain high levels of high quality protein. Supplements contribute to increased performance and endurance during training, lead to accelerated muscle building and loss of fat.

What drugs to take to gain weight

To achieve a quick effect, many men use special drugs that the modern pharmacological industry offers. As a rule, these are tablets and injectable solutions.

Hormonal drugs that have a certain effect on the endocrine system are very common. However, there is a danger that they cause side effects, especially with uncontrolled intake.This may be a decrease in potency, infertility, loss of hair and the appearance of an allergic rash on the body.

Taking hormonal pills is permissible only after examining the level of testosterone in the blood. The most popular hormonal drugs for weight gain are Peritol, Andriol and some others.

Many experts recommend that men who want to get better, ordinary brewer's yeast, which is sold in any pharmacy. They contain B vitamins and other useful trace elements. In addition, yeast increases appetite, improves digestion, normalizes metabolism, and helps cleanse the gastrointestinal tract.

Thus, a man can gain weight quickly enough, you just need to adhere to dietary recommendations and exercise.

Video: how to get better and gain weight