How to increase muscle through diet and training

Increased muscle condition
The appropriate genes, weight training, good nutrition and patience.
Some muscles bigger easy growth, but some people are growing slowly, this is the role of genes.But no matter how genes, through weight training and rational diet is can increase muscle, even if the increase in muscle size is not very significant.

Weight training
Only use muscle to get bigger muscles stronger, such as endurance training (for body), cycling (leg) and increase the training.
Patience,
Increasing muscle size requires time and effort.Although some people increase muscle faster, easier, may still need 6 ~ 12 months to let muscle size have obvious changes, even if you work hard in this respect.Realistic growth speed is 0.2 ~ 1 kg per week (0.4 ~ 2.2 pounds).Muscle growth in the first few months faster, and then gradually slow down.Therefore, a player may be in the first month of weight training rose 3 kg, and in the fourth month will only get a 1 kg.

diet
In order to increase muscle endurance training is required, proper number of carbohydrate and protein intake.There is no doubt that want to increase muscle, people need a greater number of proteins.Strength athletes and endurance training athletes, of course, need extra protein.However, this does not infer that they need protein supplements.Contains a lot of the high quality of carbohydrate diet almost always able to meet the needs of the athletes for protein.

Food frequency
Athletes need to eat frequently, especially when they exercise a lot of time.It said to eat three meals a day, three or more snacks.If you eat too little, and you don't have enough energy to ensure effective training.Some people like carried out in accordance with the fixed program, for example, once every two hours to eat, can also achieve a goal.Don't hesitate to take the time to eat, what to eat before going to bed.Dinner can provide extra nutrition, this will help you before starting the morning training to fill it up with the most large glycogen reserves.If it is rich in carbohydrates and low fat, at the same time you also love sports, it will not translate into body fat.