o Nutrition
Chicken breasts, turkey breasts, protein powder, eggs and milk are good sources of cheap protein. Furthermore, you should eat 6 meals a day instead of 3 meals a day, or every 3 hours. Eating this way increases your metabolic rate helping you to stay leaner, keeps blood insulin levels stable, and increases energy levels throughout the day.
Weight gain protein shakes is a good idea too,it can help building muscles fast. Even though buying the premixed weight gainers is an option, It's better to make your own as they are quick and easy to make.
o Work out
Firstly, you must define what part of the body you want to bulk up. At first it would be best concentrate on the larger muscles groups like the back, chest, shoulders and legs.
For examples:
- flat/incline bench presses for the triceps and pectorals
- standing barbell curls for the biceps
- squats and leg presses for the quads and buttocks
- bicycle crunches for the abdominal muscles.
Note: You don't need to use a barbell or other free weights. You can do basic body weight exercises like pull ups and chin ups.
Trying 2 exercises for each muscle group, and don't train the same muscle group more than once a week to prevent over training. While planning a workout program, try and do 2 exercises for each muscle group, and don't train the same muscle group more than once a week to prevent over training. A 3-day split workout routine is perfect for hardgainers as it allows you to exercise specific muscle groups on the same day.
o Resting
One last important thing to do is rest. Insufficient rest will have a negative effect.
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Panurak Ketpong
Article Source: http://EzineArticles.com/?expert=Panurak_Ketpong
