Gain weight and gain muscle effectively with training notes. In order to gain weight and gain muscle effectively. Exercise is an optimal method. However, you need to have an appropriate exercise regimen to bring the best effect.
To gain weight and gain muscle, you need to eat right after exercise
In the process of training to gain weight and gain muscle, you need to eat on time and eat three main meals. In the main meal, you remember to eat all four groups of substances: carbohydrates, proteins, fats and vegetables. At the same time, you should eat 2-3 extra meals a day after the main meal, to increase nutrition for the body.
Do not exercise right after a meal if you want to gain weight quickly
If you want to achieve high efficiency when exercising to gain weight. You should only exercise about 1 – 1.5 hours after the main meal. Usually after a meal, blood will have to be fully supplied for the digestive system to work. If you start exercising right after that, the blood must be mobilized for muscle activities. So the digestion of food will be poor, the energy absorbed into the body is very little. The process you eat will have no effect. Moreover, you are also very susceptible to stomach pain and digestive disorders. Even though you only practice the most gentle exercise.
Take a warm bath after exercise to gain weight and gain muscle effectively
After exercising, taking a warm bath not only helps clean the body. But also helps you have a good and deep sleep, thereby helping to gain weight and gain muscle more effectively. You should avoid hot baths, saunas, or cold baths. Because the body’s heat rises very quickly, the capillaries under the skin will dilate to help the body radiate heat.
If the body suddenly encounters cold water, it will cause the pores to shrink very quickly, so it is easy to disturb the internal organs of the body. The brain’s regulation of body temperature is not normal, easily leading to illness. On the contrary, if you take a hot bath, it can affect the sympathetic nerves, thus making you sleep poorly.
If you want to gain muscle, exercise in the afternoon
The period from 3 pm to 6 pm is the most suitable time to do high-intensity weight training exercises to help achieve muscle building goals. At that time, your body temperature is usually at its highest, metabolism and muscle performance are at their peak. Not only that, when your body temperature in the afternoon is often higher than in the morning, exercising in the afternoon will help warm up the body to help burn excess fat and build muscle effectively.
Exercise on time and regularly to gain weight fast
Weight training takes a fixed time and is done on a regular basis to bring the best results. If you have already arranged a certain time to practice, then do it like that. Don’t change the exercise schedule that has become a habit for some unwarranted reason. Because, if you suddenly change your training schedule, you will be tired and most importantly, the effectiveness of your training will be significantly reduced.
To have the expected results, you need to be persistent and follow the principles of weight gain training to gain muscle. Wish you quickly gain weight successfully and stay healthy.