Most women associate masculine strength and attractiveness with an inflated relief body. It is a well-built sports figure indicates that the man is healthy and full of energy, which means that he can become an excellent partner in the future the father of the family. Not surprisingly, many men, especially lean physique, tend to pump up muscles as quickly as possible and increase their attractiveness in the eyes of the opposite sex. But here's how pump a beautiful body to a man (the upper part or all the muscles of the body)? Where to start? How to choose the right training program? And how long does it take to get the body of your dreams? Answers to these and other important questions we will try to give in our article.
How to build a beautiful body the man of the house: tips for beginners
Believed that the guy at home to achieve athletic impossible. Really good motivation and determination to prove the opposite. A vivid example of this is young people of athletic build who do not attend specialized gyms, but are actively engaged in on the bar near the house.
Before you start strength training you need to understand that it will take more than one month, before lean body will find a beautiful terrain. Quickly inflate sports body is possible only under one condition - in using the harmful chemical supplements that have a temporary effect and often have a negative impact on health. So be patient, motivated and enthusiastic and start your journey to a healthy and beautiful body without chemicals.
The First thing you need to start is to plan their workouts. This will help you with the advice of trainers and examples of exercises from the videos prepared by us. The lesson plan should be based on the goals you set for yourself. Want lose weight? Then make sure to do at least 20 minutes of cardiopatici before the main exercise, which is for beginners, should last no longer than 35-45 minutes.
Even if your task is only to dial muscle mass, do not neglect light cardio, because it helps to warm up the muscles well before work and improves metabolic processes in the body. To begin, select 3-4 basic exercises, each of which will need to be performed 12-14 times in 2-3 sets. The basic ones include: push-UPS from the floor, squats with weight, bench press, pull-up, lifting the weight over the head (army press), lunges with weights.
Ideally, you can buy a set of collapsible dumbbells that allow you to do exercises with different weights. But for many exercises, you can use more budget options. For example, squats with weight can be performed with a heavy backpack on the shoulders or with a bag filled with sand. For exercises for the upper body you can use regular water bottles of different capacity. Perform strength training 2-3 times a week and do not forget to eat properly.
Nutrition for a beautiful body: recommendations for weight gain
- Divide the 3 main meals into 5, and try to eat every 2-3 hours. This diet will accelerate metabolism and allow the products to be better absorbed.
- Increase the amount of protein and carbohydrate foods in your diet. Their ratio in the menu should be 1:2. That is, 100 grams of protein should account for 200 grams of complex carbohydrates.
- consume Carbohydrates in the morning and proteins in the afternoon.
- For dinner give preference to dishes from casein protein (dairy products), which is well absorbed and will nourish the muscles all night.
- do Not forget to drink pure water, because it helps to improve metabolism and reduces the risk of many health problems.
- Consume protein of both animal and plant origin. Do not forget that some important minerals and vitamins are found exclusively in legumes cultures.
- Try to eat at the same time every day: this regimen improves the digestive system and accelerates metabolism.