Tips for fast fat

Hay guys....
Now I want to share tips to make you fat ...

Follow the steps below : 

1. Eat 5 to 6 times a day, the portions are mediocre, and do not eat junk food? By eating junk food not only adds unhealthy fats but also can slow metabolism makes your body can not work in a healthy manner.
2. Eating carbohydrates and protein immediately after exercise. It is necessary to replace glycogen or sugar in the muscles are depleted when we exercise. And protein needed by the muscles that we just 'broken' by strenuous exercise. 
3. Eat real food (not supplements) Masimal 1 hour after exercise
4. Drink multivitamins (this requirement would add weight for weight, because vitamin B, especially, is very helpful to digest the nutrients we eat. It's useless to eat lots of food but our bodies can not digest it well).
5. Do not exceed 1 hour of weight training. Exercise more than 1 hour will waste your calories. While the calorie is still a need to build your muscles.
6. Not train the same muscle more than 2x a week 
7. Have followed 9-12 sets per muscle per session. Do not train with a whole tool chest muscles at the gym with the assumption that the more complete the better. Use tools only 3-4 each about 3-4 sets and use the basic compound movement alone. No Isolation Movement.
8. 6-8 reps is a must, must not be up to 12 reps. 6-8 reps had tuh failure.
9. Use negative reps. After the failure, assisted by a friend / spotter to lift, and we stand to fall. Vary these negative reps for 2-3 weeks.
10. Already using High Intensity Training for weight training. Which means, short breaks between sets, about 1.5 - 2 minutes. And lift weights as heavy as possible. Example: create a high of about 160-165, do not say bench press 10kg weight left and right already. As it will not be able to increase your muscle mass. Pursue a target of at least 25-30kg left and right. If not able, slowly raise each week until you are able, if necessary, enlist the help of friends.

Do not forget, these tips keep your practice for 2-3 weeks :)