How to build muscle for the year

 Initially divide the year into twelve months, of which eleven are devoted to weight gain, and the last, the twelfth - dumping excess fat and total drying. For bulking adjust your diet so that it will be a minimum of starchy foods, sweet and fatty. Prefer meat, fish, vegetables and fruit. The best option is to use a set of mass protein shakes, since they contain a high amount of protein required to set the masses.

Join a gym. Best of all, if during the first two months, you will lead trainer. He will be able to choose the exercises to evaluate their effectiveness and to change the program if necessary. Consult with him about the diet for a period of adjustment. During the bulking you may encounter with such a nuisance as the "plateau" - the muscles fail to respond to training regardless of their severity. In this case, you can either take a week to rest or change the exercises in which you train them.

During the last phase, the period of "drying", give up protein shakes and trim your diet in meat and fish. Perform the same exercise as usual with one difference: reduce weight and increase performance the number of repetitions and approaches. Make it a rule to devote fifteen minutes exercise bike or treadmill, both before and after training. This will provide the greatest amount of fat burning. Ustanalivayte mode "fat burning", or just follow the alternation of heavy and medium loads.

If you still have power, you can enroll in aerobics, step or fitness. The more aerobic exercise you perform, the more fat you will burn.

Regardless of the stage of the exercise, remember that muscles grow and not recovered to the gym during your sleep. Ensure yourself a daily sleep duration of not less than eight nor more than ten hours. Focus on your body and fatigue.