It is extremely easy to increase your size as long as you know the proper ways that can be used for that. You have to know that your body type is different than everyone else. Here are some tips for your help.
1 – Weight training
Consider training with heavy weight, as shown in the f4x training system, using less reps. You must know that you have to use appropriate weights and should only be doing 4 to 8 reps. By using heavy weights and doing low reps. You will put your muscles and nervous system under much more stress. You must know that you need at least 2 to 3 minutes rest in between.
2 – More calorie intake
You must know that for more muscle mass you have to eat 18 to 20 times your weight in calories. This extra amount of calories is required for new muscles and the repairing process as well. Do not go for empty calories, eat foods which give you the essential nutrients for muscles.
3 – More protein is required
Diets that are high in protein help you build muscles along with intense weight training. If you do not take proteins then you will not be able to build new muscles. Carbohydrates are there for providing you the energy that you need as well as for the repairing. You have to consume at least 1 gram of protein per pound of your body.
4 – Fat is a must
Fat and testosterone production is directly proportional meaning that the more you consume the greater your testosterone levels will be, which is required for your muscle building process. You should focus on consuming essential fatty acids and not the saturated ones.
5 – Drink more often
You have to keep your muscles hydrated at all times and for this you must drink plenty of water. By doing strength training regularly you can easily get dehydrated and a muscle that is dehydrated takes long to repair.
6 – Multi vitamins should be taken regularly
You should never be deficit in vitamins or minerals during the process. You must take a multi vitamin tablet.
7 – Aerobics should not be done
You must stop all the aerobics prior to this process. If you want to still do it, then you must limit it to once a week.
8 – Take plenty of rest
Resting your body is essential during this process because the muscle building occurs at the time when you are resting. You should at least get 6 to 8 hours of sleep.
You have to be patient as it is a slow process and takes time. You must consume the best diet and be regular at the gym.