How to gain muscle mass if you drive all day?

For gaining muscle mass, it doesn't matter what exactly you do at work. Much more important:

• make the right diet;
• do strength training in the gym.

The diet should be high in protein , because it is from it that muscles are built. A strength training person needs approximately 1.8-2.2 g protein per kg body weight per day. Lean meats, fish, seafood, cottage cheese, eggs, mushrooms, legumes, and soy foods are high in protein.

Plus, protein will help a lot. It contains protein in concentrated form, i.e. it will be much easier to use the rate. Plus, protein is convenient to take with you to work and can be used as a light yet filling and healthy snack between meals. Just add water to the shaker, mix and sip on the cocktail.

In the gym, start working out with a trainer, let him create an exercise program just for you. Be sure to include exercises for the back there - it usually suffers when working behind the wheel.

For muscle growth, you will need to do a small number of repetitions (6-12) with a lot of weight - you have you shouldn't be strong enough to do more than 12 reps per set.

Gaining mass without carbohydrates, proteins and fats is impossible, and muscle mass - even more so.

You need to pay attention to training. But first of all, food!

In your case, there is only one way out:

- Eat while you work.

Take a break, if possible - take 10-15 minutes to eat. Food should be rich in carbohydrates, proteins and fats.

You need to eat every 3-4 hours, in medium portions - 4-5 times a day.

The diet should be correct!

The answer was prepared by Rano Ishmatova, the author of the MedicoWay website

It doesn't matter what you do at work - whether you are sitting in the office, or driving, standing behind a counter, at a machine tool in a factory, or doing open-heart surgery, the principle of gaining muscle mass is always the same.

If you give sufficient muscle stimulation and eat a calorie surplus, you will gain muscle mass.

Let's start in order, start with training.

Stimulation of one muscle group twice a week is considered optimal for the development of muscle hypertrophy. At the same time, it is enough to perform from 30 to 50 repetitions with a weight of 60-80% of the one-rep maximum.

For example, to stimulate hypertrophy of the pectoral muscles, it will be enough to do a bench press twice a week 4 sets of 10 repetitions with tangible weight.

I would recommend doing 4 workouts per week, split into 2 upper body workouts and 2 bottom workouts.

The important thing to remember here is that the volume, intensity of the training load and the set of exercises will depend on your current fitness level.

In nutrition, everything is even simpler. You need to calculate your daily calorie intake. And increase it by about 15-20%. This will be enough to start gaining mass.

To make it easier, you can use the YAZIO or FatSecret application, which will calculate everything for you, you just have to write down everything that you have eaten and stick to the required calorie content.

Do not forget to monitor the proportion of proteins, fats and carbohydrates (BZHU). I recommend sticking to the standard scheme - 50% carbohydrates, 30% proteins, 20% fats.

There is an important nuance in nutrition.

It doesn't matter how many times and when you eat. Only the total daily calorie intake of your diet is important. This means that it is not necessary to eat 5-6 times a day, you can eat at least 2 times, if it is so convenient for you.

I would still recommend splitting food into many small portions, because the high calories needed to gain mass can be difficult to snatch in 3 meals. I also recommend stocking up on sports nutrition, it will be much more convenient with it, and you can even have a snack while driving.

And don't forget to recover enough - sleep at least 8 hours.

If you follow these simple recommendations, you will definitely gain weight.