Many of us have-similar problems in increasing Reviews their ideal weight. Ideal body weight can be added by increasing muscle mass, it is not fat body. Many are Often one meaning with weight lifting reflect raise the amount of fat. In addition to that is the way that one, the way It is also not healthy Because fat increases means we consume more energy much of what we need for our activities.
Usually after trying to for months, eat as much as possible, exercise fitness that 'he said' is hard not success but still views, we have started to despair and said that if we are thin genetic or have their destiny. If the 2-3 weeks have not yet there is a result, there is sure that one.
Try checking tips below do that for 2-3 weeks muscles blm up-up:
- Have we eat 5-6x a day, moderation, and reduce junk food? Eating junk food not only add unhealthy fats but also can slow down your metabolism makes the body can not work in a healthy manner.
- Eating carbohydrates and proteins LIVE after class. It is necessary to replace muscle glycogen or sugar in the empty when we exercise. And proteins needed by the muscles that we're just ' broken ' with heavy exercise.
- Eat real food (not supplements) MAX 1 hour after exercise.
- Drink multivitamins (it must make to adds weight, since B vitamins are very helpful, especially to digest the nutrients we eat. Will eating a lot of food but useless our bodies can't digest it properly).
- Exercising does not meet or exceed one hour. And also reduce your cardio. Exercise more than one hour would be a waste to spend your calories. You still need calories to make your muscles.
- Do not train the same muscle more than twice in a week.
- Have followed 9-12 sets per muscle per session. Do not train with the rest of the tool chest muscles in the gym with the assumption that the more complete the better. Use only 3-4 each tool around 3-4 sets and use the basic compound movements alone. No. Isolation Movement.
- 6-8 reps is a must, not to be up to 12 reps. 6-8 reps tuh already failure.
- Use of negative reps after failure, assisted by friends/spotter to lift, and we hold to fall. Negative reps vary it for 2-3 weeks.
- Already using High Intensity Training for weight training. That is to say, short breaks between sets, around 1.5 – 2 hours. Weights and weighing possible. Example: create a high of about 160-165, jgn bilang 10 kg bench press left right is already heavy. As it will not be able to increase the time of your muscles. Chasing a target of at least 25-30kg left right. If the blm is capable, raise slowly-slowly each week until you are able to, when necessary, ask the help of a friend.
