How is muscle done?
Improving muscle can increase self-confidence but this is a time and determination-seeking business. The key to this is to exercise regularly and maintain a healthy diet.
Section 1
Diet
one
Increase calorie consumption. Keep a record of your calories and estimate the daily calorie requirement by averaging these numbers. Then, add 500 calories to that number. In order to provide quality nutrients for muscle production, be sure to make calorie consumption from a variety of healthy and very few processed foods. Try to get 35% of your calories from proteins, 45% from carbohydrates and 20% from fats. [one]
2nd
Get enough protein to support muscle growth. Target protein consumption of 1-2 grams per kilogram of body weight. For example; If you weigh 80 pounds, consume 81-146 grams of protein every day.
28 grams of cooked meat contains roughly 7 grams of protein. [2] You can meet the 80 grams daily target with two 170 grams steaks without any other protein.
3
Drink enough water. For optimal muscle development, the body needs enough water. Here's a great little formula to make sure you're drinking enough water: [3]
Body weight (kg) x 40 = water requirement (milliliters)
This includes water in food and beverages, not just water.
If you are over 30, you can reduce these figures to kg x 30-35. [4]
4
Eat regular food. Instead of eating large portions two or three times a day, change your eating habits a little, but five or six times during the day, as we do.
To keep protein intake high, you can take liquid protein in two of these dishes. Hundreds of liquid protein recipes can be accessed by searching the internet, but here's an example:
235 ml skimmed milk
1 banana
1 tablespoon peanut butter
2 scoops of protein powder
5
Consume healthy fat. The right variety and quantity of fat not only adds flavor to your food, it also benefits you! Saturated fat consumption - oils in margarine, chips or bacon - should be limited to 20 grams or less. That's bad news. The good news is that unsaturated fats are actually useful, even necessary. Fat is essential for the proper distribution of vitamins A, D, E and K, which improves vision and skin.
Monounsaturated fats in olive, canola and sesame oil; The avocados; almond, cashew, peanut and pistachios.
Polyunsaturated fats in corn, cotton seeds and safflower oil; sunflower seeds and oil; flax seed and flax oil; soybean and soybean oil.
Omega-3 oil is by far the most beneficial oil for heart and blood health, vision, children and brain development. You can find this oil in foods rich in omega-3. Salmon and oily cold water fish such as tuna, trout and sardines are rich omega-3 sources.
One way to determine how much fat you need to consume is to multiply the calorie intake by 0.001 for maximum trans fat consumption; with 0.008 for maximum saturated fat consumption; Multiply by 0.03 for “good fats”. For example; On a 2,500 calorie diet, you should limit trans fat consumption to 3 g or less, saturated fat to 20 g or less, and single and multiple saturated fat to 75 g.
6
Take your vitamins. In addition to a balanced diet, add multivitamin to your diet. In this way, you will ensure that your body receives all the vitamins and minerals needed to remain healthy. There are many options according to age, sex, and specific health and nutrition needs. Find a diet that suits you and make it part of your daily routine.
Section 2
Exercise Guide
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Create an effective exercise routine. A good diet is essential to reach the peak of the body's potential, but there is no potential until it begins to tear off the old muscles and make them bigger, bigger and stronger. The best way to do this is to start over. If you're not sure where to start, find a solid body workout program on the internet and try it for a while. Don't move from one program to another right away, and you won't make any progress.
2nd
Ray. Before starting any exercise routine, start with a low-intensity routine designed to warm the muscle group you're about to work out, whether it's slow running or lifting 130 pounds. This will help you both enter the correct situation and prevent injuries.
You should never stretch a cold muscle. Research has shown that pre-stretching, unlike its general belief, does not prevent injury and actually leads to lower performance. Stretching is best done after work.
3
Work harder but shorter. High repetitive training is good for improving durability, but it does not help improve both size and strength. Instead, split 3-8 sets into muscle groups and repeat 6-12 for normal routine. Must be very hard to finish your last repetition! If not, increase the weight you lift.
Limit your workout to 45 minutes a day.
Diversify your routine every 4-8 weeks. As the body adapts to the tension, you will come to a level where the benefits of weight training will diminish. The only thing that will prevent this from happening is to break the routine by increasing the weight and changing the exercises. Try working out by stacking weights for a week and do 6-8 repetitions per set with the maximum weight you can handle in proper form. The more weight lifting experience you have, the more you should diversify your routine.
4
Work your whole body. When you make your whole body part of the routine, you'il get the most benefit. The more muscle you use while training, the more hormones you will produce (including adrenaline and noradrenaline), which in turn will increase muscle growth during exercise and throughout the day.
Pay equal attention to each muscle group. For example; After five sets of chest press, do five sets of rowing. This gives you balanced training, growth and flexibility.
Squatting, deadlifts, presses, rowing and chin-ups combine many different muscles.
You can train the whole body in each session, or you can divide your sessions so that the upper body works one day and the lower body works the next day.
Do not rush. Expert weightlifters build their routines around a technique they call more explosive . In other words, they lift a tremendous amount of weight in a short (explosive) time. This method has significant benefits, but new athletes have a high risk of injury. This is only recommended for expert athletes.
5
Do cardio exercises. Good cardiovascular health increases the blood flow required for muscle growth. It is recommended to perform 150-minute moderate cardio training or 75-minute strong cardio training in one week, or an exercise equal to these two. Examples of cardio exercises are running, cycling, swimming and any sport with continuous movement.
In cardio exercises, calories are burned very quickly, so overloading them may limit the energy required for the development of their muscles. If you increase the amount of cardio training, be sure to increase your calorie intake.
6
Good rest. The body needs some time to recover and improve (improve) its muscles, which requires at least 7 or 8 hours of night's sleep. Stay away from caffeine and alcohol for deep sleep.
Besides enough sleep, don't overdo the exercise dosage. You may think, fazla The more, the better, aslında but in fact the opposite is true. You can reach a point known as “over-training.. This will cause you to lose the ability to ”swell” (block the muscles with oxygen-rich blood) and even muscle loss, which is the exact opposite of what you are trying to achieve. Here are some symptoms that might suggest that you are falling into the over-training zone:
Chronic fatigue
Power loss
Loss of appetite
Insomnia
Depression
Lack of sexual desire
Chronic pain
Susceptibility to injury
7
Plan your work. Make a plan for yourself and your purpose to avoid overwork. Here's an example of a divided routine that gives you enough time to break down muscles and rebuild them bigger than before:
Day 1: Chest and forearm, followed by 30-minute high-intensity cardio.
Day 2: Back and biceps, followed by 30 minutes of moderate intensity cardio.
Day 3: Rest
Day 4: Leg and abdominal muscles, followed by 30-minute high-intensity cardio.
Day 5: Shoulders
6-7. Day: Resting
8
Lower your stress level. No matter whether your stress source is work, home or tense, you have to reduce or eliminate it. This is generally not good for you, as well as increasing the production of stress cortisol hormone, which causes the body to store fat and burn muscle tissue.
9
Play explosive lifts. Upward "bursts" acclimate muscles quickly and explosively while lifting weights. However, this increases the risk of injury if you do not use the right techniques. If you want to add this to squatting or other exercise exercises, first work on a light weight and low intensity setting:
Work on the explosive part of the movement gradually, starting with the smaller range of motion, and increase it with time and practice.
Slowly move towards the eccentric (descent stage). This is the most intense part of the movement, so don't try the downward "explosion".
"Chassis load" at the low point of the exercise. So keep the muscle muscular before the start of the movement.
Explode quickly upward, but avoid extending limbs completely at the peak of movement. For example; knees for leg exercises and elbows should remain slightly bent in upper body exercises.
Section 3
Specific Muscle Exercises
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Develop your back muscles. These exercises enhance the basic muscles of the back including latissimus dorsi, romboid and teres major:
Bent over row. Stand with your feet wide, 15-25 cm behind the dumbbell or 2 dumbbells. Tilt your knees slightly, but keep your tibia upright. Lean forward from the waist with your spine and head vertically. Lift the weight to the level of the lower chest or upper abdomen with the palms facing down. Slowly lower your arms until they are almost completely flat without touching the ground. 3 x 8. [5]
Pull up the bars to improve your back muscle. Grab a stick higher than you by jumping or grabbing. Stay hanging on the bar by lifting your feet. Raise your chin on top of the bar with your hands wide of your shoulder and the palms facing you. 3 x 8.
2nd
Exercise your pectoralis muscles with chest exercises. Although there are many different exercises for the chest, the chest press is the most reliable way to do the chest muscle.
Pull a pull-up. Combine other chest exercises with the bar or do both separately. Keep your arms shoulder wide while lowering yourself down. The closer your hands are to each other, the more the rear arm works.
Start with a weight that you can lift comfortably for the chest press . If you're just starting out, try to lift 2.5 or 5-pound weights on both sides of the weight bar. Hold the bar with arms wide and slowly lower it to the nipple level; lift up until your arms are fully extended. In this way, repeat 8–10 for three sets (3 x 8) and add new weight on each set. After a few months of training, slowly increase weights and lower sets 6–8 repetitions, and aim for muscular fatigue at the end of the third set.
Lift the weight on the inclined chest press. In the inclined chest puree, one end of the weight stand is inclined by 40 degrees. Repeat 3 x 8. It is more difficult to remove a rod in an inclined position, so start with a lighter weight than initially lifted on a flat chest press.
3
Work your leg muscles. Here you will see 4 different exercises to strengthen the leg muscles. Make a choice of running the quadriceps, hip muscles, and the suture beam:
Do deadlift to work your buttocks, buttocks and calf muscles. Stand by lifting a dumbbell or two dumbbells off the ground, then slowly drop the weight. Keep your back straight and arms up, and don't overload them.
Perform normal squatting with a weighted bar. Put enough weight on the stick and place it slightly lower than the shoulder height. The weight you lifted is not impossible, it must be enough to force you. If you're just starting out, start with a bar with no weight. Lean under the rod and stand up, so that the rod can rest comfortably on the neck muscle just below the neck. Break your knees slightly and keep your legs slightly more wide than your shoulder width. Lift the bar up and come back one step.
Slowly lower the weight by breaking your knees. The chest, knees and feet are vertically aligned, with the hips behind.
Slightly hump your back, but keep your body as straight as possible and keep your head aligned with your spine.
Keep the tension down on your leg. Bending the knees 90 degrees is the most reliable option. With experience and training, some people can bend their knees more than 90 degrees, but this is not necessary for the perfect form.
Finish squatting using your legs and buttocks, not on your back, giving deep lamentation. 3 x 8.
Pre-squat with a weighted bar. Place a weighted bar just below shoulder height. Position the bar on the front shoulders by approaching from the front. Cross your arms over the stick. Keep your back straight and bend your legs squatting from the buttocks below the bar. Lift it up and do it again 3 x 8.
Do a Belgian crouch (or "one leg crouch") with a dumbbell. Use both hands to hold a dumbbell in front of your chest. With your back facing in front of a weight stand, lift your right leg back and place it on the weight stand parallel to the floor. Using his left leg, squat up to the right knee almost touching the ground. Raise your leg and do it again 3 x 8. Repeat using the other leg.
4
Target arm exercises with their biceps. Bending arms with dumbbells is one of the most effective ways to increase the strength of your biceps. As with all exercises, improve your muscles by gradually increasing the weight you lift.
Do arm bending with dumbbells on one arm. Sit down on the weight table and grab a dumbbell from the floor between your thighs. While standing on the thigh of the elbow, lift your arm up to the dumbbelled upper chest. Get into the other hand and repeat it. 3 x 8.
Bend the arm on the weighted bar. Hold the dumbbell with both hands while standing. Extend your arms to your thighs. Using only his arms, lift the weight up to his chest by twisting his arms upward. 3 x 8.
5
Arm exercises with target on the back arm muscles. The most effective way to run the back arm, which is the muscle located under the market, is probably to do dips. You'll need a strong back arm muscle to build a chest press with large weights.
To make dips , place your hands on the weight table shoulder-wide while standing in front of the weight stand of the body and feet. Gently bend your elbows and lower your body until your butt is almost touching the ground. Raise your body to the starting position again with your arms; Repeat by making 3 x 8. If this is not a high density set for you, increase the resistance by lifting one foot off the ground.
Alternately, you can make a bottom of your chest by holding two beams on your dips and bending your feet back and lowering your knees almost to the ground. Raise your arms again until they are straight.
Make skull crusher . Reach the weight table with a stick. Bend the elbows and bring the stick about 5 inches to your forehead. Before bringing the weight back, gently push the stick until the arms are fully extended. Keep your elbows close together. Repeat 3 x 8.
6
Press on your head to improve your shoulders. Hold a dumbbell or two dumb palms at the chest or shoulder pointing forward. Raise the weight on the head until the arms are fully extended with a slight twist on the elbows to prevent excessive expansion.3 x 8.
In other types, the hand and palm positions change, the dumbbells are lifted until they touch the forehead, or you raise your arms in a wide “Y” shape.
7
Target your abdominal muscles with sit-ups and belly exercises. The abdominal muscles are the area that gives the appearance of a six-pointed diamond with sharp lines. There are various exercises to run abdominal muscles. Here are a few.
Make a normal / side shuttle . Lie down on the mat and put both arms behind your head without clenching your hands. Bend your knees so your feet are flat on the floor. Push the narrowest part of the back down to the floor and slowly lift the shoulders by 5 centimeters from the ground (fully seated position). Using momentum to help you get up; Make slow, adjustable movements. Repeat 3 x 20.
For the side shuttle, hold the trunk at an angle so that the shoulder crosses the knee. Change direction after each shuttle.
Plank your abdominal muscles and your belly. Face down on the floor. Raise your body parallel to the floor, tilt your forearms to the floor and support your weight with your toes. Keep your body straight and stand as long as you can.
Tips
Drink soda instead of water, helps weight loss.
Work with things that stop you from giving up: a friend or music.
Increase the weight you lift over time to maintain muscle development.
If you're watching television, do quick exercises when ads go in.
Many bodybuilders limit the cardio while bulking and add more cardio when cutting.
Work on different muscles on different days. It takes time for the body to repair worn tissues, so allow the muscles to rest for 24-72 hours after a good training session.
Rest is as important as weight lifting, give 1 minute breaks between sets.
The basic rule for gaining muscle: high weight, less repetition.
Eat healthy and frequent. Lifting weights weakens the defense system because the body repairs damaged muscles, so vitamins are essential for strengthening the immune system. Gently lift, rest often.
Muscle building ability can affect genetics and gender. Some people tend to genetically develop muscle. Some may need to try different eating and exercise habits that suit them.
Warnings
Don't be afraid or make assumptions when you see others lifting different weights from you. Their programs can be in the form of less repetition with more weight or vice versa. Muscle development is not related to the weight lifted, it is about how much you push yourself.
As her muscles develop, metabolism will adjust herself like a thermostat to maintain balance in body weight. You may need to increase your calories a second time to maintain weight gain.
If you're a beginner, start with light weights. Attempting to lift heavier loads than it can handle can cause injury.
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