03 ways to build muscle without harming your health
Bulking can be frustrating, but it's not that hard if you know what to do. You just have to make sure that you gain muscle mass in healthy ways, not to mention the ways that work for you. We have some tips that can help you get strong, which come straight from doctors' mouths.
We at fitness health tb are always on your side when it comes to your health, so we present this advice in simple parts, just for you.
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1. Diet
When trying to gain muscle mass, start in the kitchen. What and how much you eat can help make or break a difference when trying to bulk up:
The word "diet" might make you think that you need to reduce your food intake to get fit, but as you gain muscle mass, you may need to increase your intake. If you normally eat 2000 calories a day, adding about 500 extra calories is recommended. Also, muscle growth will help boost your metabolism by requiring you to eat more.
That said, you should eat protein to support muscle gain, 2 to 4 grams per kilogram of your own body weight. Try protein-rich foods, such as eggs, lentils, oats, or Greek yogurt. Alternatively, you can also try protein drinks.
Instead of having 2 or 3 full meals a day, try to eat small meals 5 to 6 times a day, especially pre-workout meals.
Consume unsaturated fats, such as those found in avocados, almonds, cashews, or peanuts, as they help distribute vitamins throughout the body. Limit saturated fats, such as fatty cuts of meat or high-fat dairy products.
Your doctor may be asked about vitamin and mineral supplements that also help with your diet.
2. General exercise
Exercise is important, but you need to make sure you focus on both general exercise and exercises that focus on working your muscles.
Start with core and warm-up exercises, such as short runs or small weight lifting. This not only prepares your body but also puts you in the right state of mind for exercise.
As the word "general" suggests, be sure to perform exercises that work the whole body, which can include pull-ups, push-ups, rowing and lifting.
Limit cardiovascular exercises, such as running, swimming, jogging in place, jumping jacks, and skipping rope, as they are used more for burning fat than building muscle.
Do not rush. Anything worth doing will take time.
3. Specific Muscle Conditioning
As mentioned, it is necessary to perform exercises that focus on specific muscle areas:
Divide your daily training routine into several exercises, making sure you focus on specific muscle regions per day or week. Eventually, by the end of the week or even the day, you'll have been paying attention to all of your muscles, just at different times. If you worked on the upper body, be sure to work the lower body right after. In other words, don't forget "leg day".
Find out which exercises help which muscles. Chest exercises, such as the bench press, can help build your pecs. Train your triceps with arm exercises, such as dips and dumbbell stretches. Do squats to work your quads.
4. Additional Tips
Do not enter a carriageway. Once you have mastered an exercise, gradually increase the weights or work you do to see improvement.
Stick to a schedule when it comes to timing. If you normally do an exercise for 10 minutes, always keep it about 10 minutes.
Understand that genetics can make or break you when it comes to building muscles. Because of this, you may have to try different exercises and even diets to see what works for you. Likewise, don't let other people who have better success with their exercise program intimidate you.
Rest is also important. You need about 7-8 hours of sleep a day to help you repair and rebuild your muscles.
It is entirely possible to overdo it with training, especially when it comes to muscle growth. Over-training can prevent your muscles from getting the necessary nutrition from oxygen. If you feel insomnia, depression, chronic pain, chronic fatigue, loss of strength, or lack of appetite, it's time to take a break.
Bonus: here is a training plan for you!
Here is an example program you can use to balance your workout in just 5 days.
Monday: Work your chest and biceps.
Tuesday: Work your legs and triceps.
Wednesday: Work your back.
Thursday: Work your abs / core.
Friday: work the bust area.
Saturday: rest. As we said above, overdoing it can hurt you in the long run and what better time to rest than on the weekend.
Sunday: rest. After all, it's still the weekend.
Keep in mind that the days of the week are just a suggestion. You can rearrange the schedule to better fit your lifestyle. If you normally have a lot of free time on Saturdays, but not Wednesdays, use Wednesday instead of Saturday as one of your days off.
Likewise, for days when you do more than one exercise, you can organize it your way. Some people may combine the chest with the quads; others might combine the chest with back exercises.
What are some other tips you have when it comes to gaining muscle mass? Let us know!
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