A set of muscle mass for girls
Women often come to the gym to lose weight. Beauty and attractiveness are associated with thinness, but a slim figure slim figure strife. After exercising in the gym, girls often feel like you want to be not just skinny, but toned, strong, graceful. And for this we need to lose weight and to gain body weight to pump the muscle relief and pass the "drying". How to build a beautiful sports figure like a fitness model? Working out in the gym, follow three principles: One is easier for women to build muscle relief, others more difficult. The difference in type of physique. There are three kinds of Constitution, but figures most girls are a combination of several types. Determine what complexion you have dominated to adjust diet and training program taking into account individual characteristics: Regardless of the form of the figure to form muscle features, you need to work with heavier weights, doing 8 to 12 repetitions. But to increase the strength and stamina required to lift significant weights, you must work out on reps with less load. And at this preparatory stage, the muscles will not grow, but you will become stronger. The main exercises for gaining weight girls, it squats with bar on shoulders and deadlifts on straight legs. In addition, the movement of the post energy-intensive, so they should be included in the set of workouts for burning fat. However, to perform squats and deadlifts at every gym session is not worth it, take time and development of muscles of a breast, hands, shoulders and back. Alternate: spend one training session with an emphasis on the lower body, the other on the core. To gain muscle weight, do not more than an hour taking into account warm up and stretching. Let your muscles rest at least 48 hours, constantly complicate the exercise, and you will soon see the first results. To eat properly for muscle growth is important not less, than with the mind to plan exercise. If you eat enough, you can lose weight, burn fat, but not to create a beautiful muscular relief. But the weight gain was not accompanied by the rapid growth of fatty tissue, you will have to calculate the required amount of calories and balance of protein, fats, carbohydrates in the diet. Service BeFit offers ready a menu that will help you to gain weight due to muscle. You don't need to prepare, we will deliver delicious, healthy, balanced meals that are 100% in line with the principles of a healthy lifestyle and exercise for the relief of muscle. The main condition for the appearance of beautiful muscle – diet divided into small portions that you are eating every 1.5-3 hours. At all meals it is desirable to include protein. Although you need to eat 300-500 calories more than usual, this does not mean that it's time for hamburgers, cake and Coke. Energy-dense foods like soda pop, sweets, fast food should be excluded from the diet. In the diet should be high complex carbs with a low glycemic index, they need to eat before and after exercise. Valid fast carbs – in the form of fruit. Eat them preferably in the morning. Don't forget to restore the water balance. Carry non-carbonated mineral water to drink a day not less than 2 liters. Proteins – the main building blocks for muscles, so they are helpful to include a little in each meal. Sports supplements is not a prerequisite for the formation of muscle relief. But it will help the girls who train a lot, rearrange your diet to gain muscles does not work. Besides sports supplements help to maintain normal protein throughout the day. Best choice to shape a beautiful muscle – complex, dry protein. It includes several types of protein. Another option is pre-workout so-called booster is nitrogen, which is used to increase the effectiveness of the training. With its help you can also gain muscles. After a workout for recovery and stimulation of anabolism helpful to eat fruits with high glycemic index such as bananas and mangoes. Alternatively, you can eat dried fruits and take protein. Then an hour and a half again to eat, include in the diet of complex carbohydrates, healthy fats and protein. Girls harder to gain muscle than men. But look at it this way: "to siphon" you, too, will not work. No matter how trained, you won't become like Schwarzenegger, I am afraid many women. This is nothing more than a myth: "embossed" athletes that you see on the photo in the network, trained for more than one year, the notorious muscles, like the banks, they have increased not on the protein, but on a more serious supplements. As a real working alternative, we recommend you to try a specially designed nutrition program to gain muscle mass with home delivery:
Menu functions: with 20.04.2020 for 26.04.2020 Rice porridge with prunes Composition: rice, coconut milk, stevia, prunes Weight: 200 gr. Pancakes made from wheat flour with jamIngredients: wheat flour, natural jam, fiber, plant-based milk, solves: 100 gr. Chicken in a creamy sauce with vegetables and spaghettiIngredients: chicken, assorted vegetables, spices, cream, vegetable broth, spaghetti solid sorrowes: 300 gr. Soup with beans and chickenIngredients: beans, chicken, spices, potatoes, vegetable assertives: 350 gr. Roll meat with eggs and couscous with vegetablesIngredients: beef, egg, spices, couscous, assorted Bosawas: 200 gr. Vegetable salad with tomato and cheeseIngredients: Chinese lettuce, tomatoes, cheese, herbs, olive oil Weight: 150 gr. Quiche of chicken with pepper and bulgurIngredients: chicken egg, chicken fillet, sweet pepper, salt, bulgur, spices, zucchini, solves: 250 gr. Pudding with pumpkin and milletIngredients: pumpkin, millet, vanillas: 150 gr. Omelet with green peasIngredients: milk 2%, eggs, spices, green horoscpes: 150 gr. Udon noodles with chicken and vegetablesComposition: chicken fillet, Udon noodles, pepper, spices, herbs, sauce casinocruises: 250 gr. Cheese cream soup with croutonsIngredients: onion, carrot, chicken, cheese, salt, ground pepper, greens, croutons, garlic, oil rastitelnoe: 320 gr. Chicken in a spicy curry sauce with rice meatsIngredients: chicken, spices, curry sauce, rice mixes: 250 gr. Vegetable salad with red beansIngredients: Chinese cabbage, red beans, spices, tomatoes, olive zapravka: 150 gr. Turkey chop and steam the lentils with tomatoes and spinachIngredients: Turkey, spices, egg, lentils, tomatos: 250 gr. Scrambled eggs with greensIngredients: eggs, greens, spices Weight: 150 gr. Muffins with Apple and carrotIngredients: oat flour, stevia, baking powder, carrots, ablatives: 150 gr. Pasta Bolognese with beef Ingredients: spaghetti from durum, minced beef, spices, tomatoes, broth obosnovat: 250 gr. The Moroccan stewIngredients: mix rice, onion, beans, carrots, tomato sauce, beef, chickpeas, salt, Pericles: 250 gr. Soup with chicken filletComposition: chicken fillet, potatoes, carrots, onion, spices, selenides: 350 gr. Chicken in sweet and sour sauce and cous cous with vegetablesIngredients: chicken, couscous, zucchini, bell pepper, spices, sweet and sour souses: 250 gr. Salad "Vitamin"Ingredients: cabbage, carrot, selenides: 150 gr. Chocolate pancakes with jamIngredients: milk, whole wheat flour, egg, cocoa, stevia, razryhlitelem: 120 gr. Granola with yogurt and nutsIngredients: roasted granola, assorted nuts, dried fruit, yogurt, low irectives: 150 gr. Turkey with vegetables and pesto sauce and spaghettiIngredients: Turkey, spaghetti, spices, sauce pustules: 250 gr. Pineapple chicken and fettuccineIngredients: chicken breast, bell peppers, pineapple, spices, fettucine: 250 gr. Soup with chicken and sorrelIngredients: chicken, sorrel, broth, speciies: 350 gr. Cutlet of salmon steamed with broccoliIngredients: salmon, spices, egg, broccolis: 200 gr. Salad with cucumbers, radishes and sweet peppersIngredients: cucumbers, radishes, iceberg lettuce, sweet pepper, speciies: 150 gr. Cereal porridge with coconut milk and bananaIngredients: cereal 5 cereals, coconut milk, water, stevia, bananas: 250 gr. Omelet with chicken filletComposition: chicken fillet, milk, eggs, speciies: 150 gr. Chakhokhbili of chicken and pastaIngredients: chicken, spices, pasta Weight: 250 gr. Beef marinated in soy sauce with ginger and buckwheatIngredients: beef, soy sauce, spices, ginger, grecques: 260 gr. Vegetable soup with meatballsIngredients: meatballs: beef, carrots assorted vegetables, broth, speciies: 350 gr. Fish Italian-style with olives and tomatoes and bulgur pilafIngredients: cod, tomatoes, olives, tomato sauce, bulgur, spices, assorted vegetables, onions Weight: 260 gr. Carrot salad with honey and walnutsIngredients: carrots, honey, walnuts arekives: 150 gr. Scrambled eggs with tomatoes and herbsIngredients: milk 2% , eggs, spices, tomatoes, selenides: 150 gr. Corn porridge in skim milkComposition: corn grain, coconut milk, steveos: 200 gr. Fish cutlet in sauce and boiled spaghettiIngredients: spaghetti, cod, onion, spices, slivkins: 300 gr. Meatballs in tomato sauce with buckwheatIngredients: tomato, beef, spices, buckwheat, selenides: 250 gr. Soup with beefIngredients: beets, cabbage, carrots, spices, beef, Carcavelos: 350 gr. CheesecakeIngredients: cheese low-fat, stevia, whole wheat flour, alcoves: 150 gr. Chicken fillet baked with broccoli and rice mixIngredients: chicken fillet, cheese, mushrooms, spices, broccoli, rice mixes: 260 gr. Omelette with mushroomsIngredients: milk 2%, eggs, mushrooms, speciies: 150 gr. Pancakes made from whole wheat flour with cottage cheeseIngredients: whole flour, egg, milk 1,5 %, salt, cheese, steveos: 150 gr. Minced beef with green peas and pasta taliateli with vegetablesIngredients: minced beef, spices, green peas, pasta tagliatelle, assorted Bosawas: 250 gr. Cream soup of cauliflower and broccoliIngredients: milk, vegetable broth, cauliflower, broccoli, speciies: 200 gr. Pot roast with honey and thyme and buckwheatIngredients: beef, spices, honey, thyme, grecques: 220 gr. The chicken meatballs in the sauce and pearl barley risotto with green vegetablesIngredients: pearl barley, chicken fillet, onion, spices, green peas, dill, tomatos: 300 gr. The farmer's cheese with raisinsIngredients: cheese, raisins, steveos: 150 gr. 117534, Russia,
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