You have joined the gym, doing strength and weight lifting exercises daily and taking enough food diet. But you are not satisfied with the results? It is because you are giving attention to the complicated things and have left out the basics.
So here we provide you with the basic facts that will help you out in getting the results in a proper way.
Protein, It’s Necessary for muscle:
Protein is vital to have with every meal because it builds and maintains muscles. Aim for one gramme of protein per pound of body weight a day — less active people need less — and that should be spread out over five or six small meals.
Don’t leave Carbohydrates:
You need carbohydrates. Protein will only be used to build muscle if you consume enough carbohydrate calories to provide your body with energy. Otherwise, your body will tap into the protein for that fuel. Carbs provide energy for muscle function and act as the fuel for the brain.
Eating five or six small meals a day keeps your body’s metabolism firing. If you don’t eat often, the most readily available substance for the body to consume is muscle—not fat. The body is resistant to fat loss and will turn to attacking lean muscle first. Keep plenty of fuel in the tank, so muscle is not consumed.
Don’t yawn, sleep and sleep tight:
It’s difficult to build muscle without adequate sleep — seven hours a night, preferably eight. Sleep is when most of your hormones, such as growth hormone and testosterone, are released, allowing your body to recover and grow.
Build Foundation muscles:
Beach muscles and Olympic lifts draw more attention rather other muscles. But the many little stabiliser muscles around your shoulders, hips, and midsection — collectively the core — provide a strong foundation.
Kill the routine:
Training at a consistent time of day is a great thing. But having a routine workout is not since the body quickly adapts. Continually challenge yourself by adding different movements.
How’s your rear:
Our sedentary, technology-based culture has produced a population of hunched over people with tight hips and bad backs from too much sitting. Building muscle effectively is difficult without a properly functioning set of glutes. By learning to move through the hips and activate and fire your glutes, you’ll be well on your way to moving properly and building muscle efficiently and with less risk of injury.
Time your food intake:
At the end of your workout, your body is screaming for nutrients. The sooner you refuel the tank; the quicker your body will recover, and your muscles will grow.
Water is essential:
Water sports such as swimming, surfing, and stand-up paddle boarding are great ways to build muscle. But however, you train, drinking sufficient water is essential to building muscle.
It’s not just about lifting:
You can build muscle from carrying logs, flipping tires, hauling jugs of water, paddling, navigating monkey bars and countless other ways. The best muscle-building exercises are those that mimic everyday movements.
Involve more muscles rather isolated exercise:
Think regarding rotational, chopping, and swinging movements that provide much more range of motion. Why spend your time on an isolated exercise like a bicep curl or leg extension when you can get much more benefit from movements that pull in more of the body?
Have the intensity; Focus:
Don’t rest between sets. Superset with a pushing exercise, like a set of pushups, followed immediately with a pulling exercise like a dumbbell row. You’ll produce better performance since the non-working muscles recover faster while their opposing muscles work.
You need (active) rest:
The body recovers and muscles grow on off days. Rest is a good strategy, but active rest promotes recovery. Rolling on a foam roller provides deep compression for rolling out muscle spasms that develop over time. This allows the muscles to relax and loosen, gets the blood flowing, and helps the body recover more quickly.
What? No, age is just a number:
We tend to lose muscle mass as we age, starting in our thirties and especially as we hit our fifties. That doesn’t mean we can’t slow down the process and retain what we have. Strength training is an effective way to retain mobility and independence into the latter years.