Especially hard had to force yourself to eat when it is not wanted. How do I handle this? Of course, an alarm clock to wake up at 4-5 am and force yourself to eat breakfast not very great pleasure. But I found out – hung over the bed a photograph, which I imagine most do not like him, and made her sign: "Do you want to be like this?" Waking up, I first saw this anti-advertising, and it was for me a very powerful incentive. But still organize diet was extremely difficult – I was able to transfer themselves to semirazovoe food in just four months. To begin with talk about the "daily our bread ". The new diet hardgainer should be organized clearly and strictly complied with, namely: first breakfast at 4-5 am, then within five days shestirazovy meal, ideally supported by even better seven or eight times a day, approximately every 2.5-3 hours.

Wherever you go, with a you must be a set of balanced diet with plenty of protein and carbohydrates, simply containers of food. For example, one Container – chicken breast with rice, in the other – yogurt, banana or apple in the third – nuts and raisins. All of this abundance of food regularly and carefully you devour in a day, regardless of cause, circumstances and challenges. Main eat – everything else later. Plenty of vegetables and fruit, but be aware that they are in no way replace your binding acceptance of vitamin preparations. Water during the day drink at least 1.5-2 liters.

Here we are with them and get started. In the first we exercise the leg muscles pumps – squats. If your weight is less than 80 kg, the squat 10 times in 5 sets (sets), a break between sets (sets) not more than 2 minutes. The second exercise is the deadlift, but we still perform without rod or dumbbells, and just lean forward – 10 slopes for 5 sets (sets). What do we give these exercises? First of all, we give the load on some of the most powerful and large mass of muscles in our body, so these exercises will improve our vitality, increase our stamina for physical activities, training the large muscles, we spend a lot of energy, and thus burn more calories. And, besides stimulating the leg muscles, we thus encourage increased own hormones, and thus stimulate the processes of recovery in all muscle groups.

Remember what body inflated with runners at close range, although in their training, most of the time they attach the legs! INFORMATION FOR WOMEN – do not be afraid to do these exercises. Often, the women heard this question – and from these exercises, my legs do not swing like a football player? NO! To increase muscle volume as necessary at least two factors – muscle load and proper nutrition. At the initial stage of this, the load is designed to ensure that prepare the body for active loads, while those not exercise that would cause a strong hypertrophy of your muscles.