Advice 1: How to put on weight in the buttocks

Most girls dream to lose weight, to have a beautiful and tight buttocks. For this purpose they exhaust themselves with diets, lead to exhaustion in the gym. But there are certain women who dream, on the contrary, to recover in this place. But again, the main goal is that their ass looked nice and sexy. So what are the ways to get better in this part of the body?
How to put on weight in the buttocks?
Instruction
1
There is a special diet that help to get better. But by altering your diet in accordance with the terms of the diet, you will recover not only the buttocksbut also in other areas. Eat rye and wheat bread, fish, pork, chicken, cereals, pasta, eggs, fatty dairy products, pastries, etc. But don't drastically change your diet. The increase in the number of calories should happen gradually. Eat two to three times a day, and between meals make snacks. Drink plenty of fluids. With this approach, you will quickly gain weight.
2
If you are not satisfied with the first method, you don't want to gain weight, but I wish your butt was bigger that will help you physical exercise. With them, you will pump the gluteal muscles, and as a result increase their volume, but butt will look toned and sculptured. The most simple exercise that you can perform, this is a common squat, in order to effect a faster and better pick up a dumbbell. When you squat, keep the angle between the femur and tibia was 90°. It will be enough to do the exercise 3-4 times a week, but approaches can vary from 3 to 16 10-15 times. Of course, if you just started to do, repetitions and approaches should not be much, otherwise you risk overtraining.
3
To make flat buttocks more prominent relief and help and training on the stepper. This machine simulates climbing stairs, i.e., specifically not to buy it, but just every day instead of the Elevator, use the stairs and a month later you will notice that your buttocks have a beautiful shape and form.
4
If you don't want to spend time on exercises and exercises, you can resort to a radical method. With the help of buttock augmentation can change the shape and volume of the buttocks. Silicone implants placed under the gluteal muscle, increased volume of this body part. The indications for this surgery are the inability to fix the form by using physical activity, the desire to increase buttocks, injury, illness, etc Contra-indications: diseases of internal organs and the cardiovascular system, diabetes, endocrine disorders, age under 18 years.
Note
First of all, you need to understand that at home to get better will be easy, only if Your leanness is not caused by any serious diseases. So first You will need to seek help to the doctor for tests and treat the disease, which is unable to gain weight. If You have health is all right, all You need is to increase the number of calories consumed per day but dramatically increase your diet is not necessary.
Useful advice
How to get fat quickly : Tips on how to get better. One of the articles I was reading at the time, maybe someone will be useful. One of the problems of modern man has become excessive thinness. You ask "Why?" because I don't have time to deal with weight gain even at home, mode of operation does not allow to eat regularly, thinness of the body is its feature and it did not change, and to gain weight when intense sports activities impossible.

Advice 2 : How to develop muscle mass

To gain muscle mass, just increase the power load is insufficient. People can engage in virtually every day, and muscles don't grow. The other goes to the gym once or twice a week and gaining muscle mass. How to build good muscles?
To build muscle, you need to properly train and eat
Instruction
1
Those who want to quickly build muscle and lose excess fat, going to be disappointed. In the body, from the point of view of the formation of fabrics, there may be two "modes": anabolic and catabolic. The first is characterized by the growth of tissues and the second is their destruction. The body can't rapidly burn fat and build muscle.
2
To build muscle you need to train. But not to fatigue, because in this state, the body weight is always decreasing. You have to train to relax a sufficient amount of time. Of particular importance is sleep. During deep sleep the metabolism slows down and it's the perfect time for muscle growth. It is best to train approximately 2 times a week.
3
Between exercises do intervals, or do them so: 5 seconds the exercise of force, 5 seconds rest. And again the same thing. The necessary anaerobic load, this should eliminate cardio exercises. First promote the growth of muscle mass, and the second reduction.
4
Plays a huge role proper nutrition. Conventional food is insufficient. Useful for increasing muscle mass products: boiled chicken, lean beef, bread from wheat flour, brown rice, pasta, nuts, fresh fruits and vegetables, fresh juice.
5
The average caloric content of food consumed by a person per day is 2000-2500 kcal. You, as a bodybuilder, it would be enough. But to dramatically increase caloric intake is impossible. Not every stomach to cope with the increased load, some risk of ruining your digestive system, so long will have to restore it, including in hospitals. Start with what you add to your normal 100ккал. When a week goes by, check to see if increased fat layer. If not, you can add another 100 kcal, and so on until you notice a slight increase. Here we should stop and more than the daily amount of food did not increase. Now, with proper training and food, muscle mass begins to grow.
Note
It is very important to increase the number of calories correctly. If you build big muscles, but it will grow a layer of fat, it will look much worse than muscles a little bit smaller, but clear and not puffy.
Useful advice
Many people in sedentary work the muscles of the stomach over time, lose their elasticity and ability to contract. Therefore, the liquid food is digested is better than solid. Increasing caloric intake, help your stomach deal with it – prefer purees and cereal solid food.

Advice 3 : How to build muscle at home

Increase muscles can be in home conditions. However, it is necessary to fulfill two basic conditions. First, you need to follow the diet, and secondly, to engage more and muscle. One of the conditions will not allow you to perform desired (you will either gain weight or make existing muscle more visible, but will not increase them).
How to build muscle at home
Instruction
1
The main increase in muscle mass is a common meal, because growth requires a source. In no case do not eat rarely but in large quantities. This is not to be kind, and "full" stomach training is not the best. Eating should be thus: in my schedule, in addition to Breakfast, lunch and dinner, include the constant "snacks" (preferably, not less frequently than every two hours). The fact that the body to increase muscles you'll need a "building material". So you if want to achieve the result, needs to forget about the hunger.
2
In your diet should be proteins and carbs. But protein should still be more. This is necessary for upgrading muscle tissue after workouts. Daily allowance of protein is about 1.5 g per kg of weight. Also, the diet must contain sufficient amount of fat. Another important factor is water. Consume it in large quantities, because it is in some ways a source of strength and energy. A day is recommended to drink at least 12 glasses of fluid.
3
In building muscle mass far not last role plays a dream. Please note that it is not just a vacation, namely sleep. Because it is during deep sleep the release of growth hormones reaches its peak. In addition, during these periods decreases the rate of metabolism, the blood flow to the muscles increases. It is also perfect for growth and repair of muscle tissue.
4
With regard to physical activity. I must say that it is to increase only gradually, but definitely. Constantly to slightly increase the weight of the equipment or the number of repetitions for each exercise. By the way, the optimal number of repetitions is considered to be 8-12. So choose for yourself each time such a load, so you'll be able to perform exercise at least eight times and that does not exceed the number 12.

Advice 4 : How to eat to gain weight?

The topic of proper nutrition is important not only for those who want to lose weight but also for those who want to gain muscle mass. No matter you do at home or in the gym for muscle growth it is necessary to carefully monitor the diet and diet.
how to eat to gain weight

It is considered that a diet obsessed girl, but it is not. A set of muscle mass, which is a dream of novice and experienced athletes, also not possible without a careful planning of the daily diet. Unlike weight loss weight requires a special approach to nutrition.

  • The diet must be present protein. Are the building blocks of muscles and without sufficient protein, it's impossible to build muscle tissue. On average 1 kg of body weight of an adult on the background of physical exertion required 2-3 g of protein.
  • In addition to protein, the muscles require carbohydrates. This energy source, without which it fails to provide the body with sufficient calories. Food caloric deficit suitable for those who want to lose weight or is on a sports drying. If you build muscle mass, the caloric deficit will only delay the results - the body will begin to lose weight not only through fat, but also muscle.
  • The diet should be as balanced as possible and contain the maximum essential micro - and macronutrients.

How many calories you need for weight?

The rate of caloric content for each individual - in order to make a competent diet, you need to calculate your own energy corridor. However, if you pay attention on the averaged value, an adult of average height and weight per day need 2000 to 2500 calories. By increasing physical activity in the growing demand for energy sources. An athlete who is engaged in weightlifting, a day required sometimes to 3,500 calories, depending on body mass.

How to achieve muscle growth?

After each workout, you need to close the so-called "carbohydrate window". Within half an hour after the workout and need to eat food high in carbohydrates - for example, protein bars, dried fruits, bananas. Protein shake after training will Supplement the deficiency of protein and will prevent muscle loss.

In addition to proteins and carbohydrates in the diet of the athlete must be fats. When the proper level of physical exercise you will not get fat from the fat will create the necessary surplus of calories with which you begin the accelerated growth of muscle mass. Otherwise, the rules of diet for the athlete in the recruitment of the masses remain universal - it is necessary to eat often fractional, in small portions, to keep the same intervals between meals and to drink enough water and follow a balanced diet.

 

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