This text can be useful for people who have an eternal problem called “can’t gain weight!”. However, the information I will provide here may in some cases be insufficient for people with hyperhigh metabolism or other health problems. The problem of “eternal skinny” is suitable for a separate and extensive publication (and even for research). If you are reading this text precisely because you can not gain weight, then I suggest at the beginning to try to apply the following recommendations for 2-3 months.

If this does not bring any effect, then the best way is to consult with a doctor, and then-with a nutritionist. It is worth knowing that there are cases of people who to gain weight of 1kg during the week should consume even 6000kcl per day. In other words: eating a lot doesn’t mean you need to gain weight (there are people who get standard przelicznikom calorie needs). First, this “a lot” may not be enough. Secondly, it does not matter how much you eat, but also what and what physical activity-all this accompanies.HOW TO GAIN MUSCLE MASS?


Returning all the time to the question of weight loss, it is necessary at the beginning to remember that in this text I will write about how to gain muscle mass. This is a fundamental difference from the question ” How to gain weight?”. The most important components of human weight that we can affect are: muscle mass, adipose tissue and water. Depending on the method of nutrition and training, you can gain or lose various of these elements.

The distribution of these elements in the human body is called “composition of the body.” At this point, it is difficult not to mention BMI indicators, which are extremely misleading (and in fact make no sense). Imagine two men. Janusz: 185cm, 90kg, 10% fat. Andrew: 185cm, 80kg, 20% fat. According to BMI Janusz is overweight, and Andrew is weight normal. With the fact that Janusz actually looks much better because it has a better composition of the body composition. In short: BMI claims that Janusz thick, and really thick-it’s Andrew.



The simplified scheme is as follows. In the process of exercise, the support reaches the microtrauma of muscle fibers. As a result of the corresponding metabolic impulse (calorie surplus + corresponding markoelementów distribution) the body begins to repair the damaged fibers and thus make them thicker (or new ones are formed). The process of recovery occurs when we train the muscles, that is, during regeneration (especially during sleep). Simplified diagram below.

It is not difficult to guess what it is: training, nutrition and regeneration. Each of these elements of this puzzle I will tell separately below. If I added another fourth pillar, it would be patience (and consequence) (in short, “discipline”). And as Mike Tyson used to say, “Without discipline, no matter how good you are, you’re nothing.”

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