He wondered how to gain muscle? There are many styles, tricks and "quick fixes" that are, but there really is a healthy way to gain muscle mass. You need not be gifted with a genetics or the illegal use of steroid hormones or potentially dangerous.
The "how to gain muscle" The question has two relatively simple steps:
1) increase caloric intake, and
Training 2). This combination will provide the desired results.
Do not be ashamed to look in the mirror! You can have the body you're searching for. When you start thinking about how to gain muscle, the first reaction might be "But I do not want to gain fat. The loss of muscle mass and gaining fat are two different goals, and are handled in two ways. At this point, we realize that dieting and exercise to lose weight is different from the diet and exercise to gain muscle.
By gaining muscle mass, caloric intake should be increased. You have to have more calories than your body is accustomed to making more proteins and fats, the body has no choice but to gain weight. Although nutritional supplements can be used, this should not be used as a substitute for a healthy diet. The increase in calories, then compensated by working with weights, to achieve greater muscle mass you want. This exercise will stimulate the growth of "overload" the muscles. The combination of blocks of calorie (which help to rebuild and repair muscle tissue), together with increased training.
If you're among the millions of people constantly trying to gain weight and build muscle, remember that a firm commitment, a good diet and a regimen of proper weight training are the best ways to achieve achieve your goal. Building muscle mass diet is rich in protein and enough calories to promote weight gain.
A good place to start is to multiply your current weight by 18. This number will give you a rough idea of the amount of calories your body needs from day to bulk up. If you are very active, sports, or have a faster metabolism than average, may be necessary to increase caloric intake even more. A healthy muscle building requires a great effort on your part. It is easy to get enough calories into three meals per day. A good suggestion would be to eat several small meals per day instead of three large meals.
Protein is an essential element in any diet for mass building. Ideally, you should eat one and a half grams of protein per kilogram of body weight. While this seems like a lot of protein, spread over several small meals per day will be much easier to achieve this goal. Fish, poultry, eggs and lean red meat are excellent sources of protein. Lots of fresh vegetables, simple carbohydrates, combined with plenty of protein should enable it to fulfill its quota of calories each day. The best diet muscle building is a combination of consuming adequate amounts of calories and the type of food.