If you are going to the gym, or you are just lifting weights at home, and your gold is to build more muscles and gain some weight, but the results you achieved after months of hard work are very small, and when you look at the mirror you still see the skinny, 130 pounds little boy, then its time to make some changes in your training and diet routine. There are three simple rules to follow. Eat more, basic workouts and increase weights that you are lifting.

What to eat to build more muscle mass?

Many people do not realize how much important the diet is for increasing muscle mass. If we are speaking in percentages, then would say that more than 60 percent of success in gaining muscles and weight, goes to proper diet, and the rest goes to weight lifting. The most important thing, if you want to get more muscles and weight is to increase your protein intake. Second thing would be to increase intake of complex carbohydrates. Third increase intake of fats and last drink lot of water true the day. Also it is weary important to eat every three hours, so that your muscles always have proteins for their growth.

Why and how to increase protein, carbohydrates and fate intake?

Muscles are in fact proteins. After each workout muscle fibers are firing, and new proteins repair damaged fibers, and so is how the muscle grows each time after training. Therefore to take sufficient amounts of proteins, to help the muscle regeneration and growth its essential for gaining new muscle. If you want to increase muscle mass, you need to take at least 2 grams of protein per 2.2 lbs of body weight thru the day. That means if you are 173.4 lb , you need to take at least 160 grams of protein a day. After fourteen days, increase protein intake to 2,5 grams per 2.2 lbs of body weight. You can increase intake to 3 grams. After that your muscles will grow, and you will gain weight and muscle mass! Best source of proteins: chicken and turkey breasts, fish, beef, eggs, milk and protein shakes.

Carbohydrates give us the necessary energy for your workout and of course for anything else that you are doing thru the day. After training you must eat complex carbohydrates, such as oat, brown rice, whole grain pasta to fill your body and muscles energy.

Fat slows absorption of protein and will prevent loss of muscle mass if you eat it before bed. Eat healthy fats: Nuts, peanut butter, fish oil, eggs...

How to exercise to build more muscle mass?

Basic workouts like squads, bench press, death lift, chin-ups are best exercises to build strength and muscle mass. They activate many muscle groups, and increase secretion of testosterone, which affects muscle mass. Do not waste time with exercises that affect just one muscle group. Forget all the machines in your gym. When you do basic workouts, you control and balance the weight. This builds more muscle than machines, which balance the weight for you. To build muscles train at least 3-5 times a week and try to increase your weights every training. Go low on repetitions, about 6-8 repetitions.

After a hard training, your body needs to recover. Exercise 3-5 times a week, 45 minutes a day. Rest after doing one body part at least 4 days, before you exercise again that same body part. In the meanwhile you can exercise your other body parts.