When it comes to muscle development, there are many theories, methods and preferences. If the goal is to improve health, aesthetics, performance or a combination of the three, there is no shortage of tips that will help you get there. So much so that sometimes it can be too difficult, and you forget about the basic facts. But, it’s easier than it seems.
Becoming stronger is not only what happens in the gym, although it is a key component. The way you approach the rest of the day and night, including sleep, helps in determining how to build muscle or if.
Here are 9 more facts about building muscle from how to eat, train, live and much more.
1. Take the protein
Protein is needed for every meal, because it creates and supports muscles. Aim for one gram of protein per pound of body weight per day – fewer active people need less – and it should be divided into five or six small meals.
However, do not exaggerate. Excess protein, especially from animal sources, was associated with kidney stones.
2. Take carbohydrates
The protein will only be used to build muscle, if you consume enough carbohydrates to provide energy to your body. Otherwise your body will turn into a protein of this fuel. Carbohydrates provide energy for muscle function and act as fuel for the brain. Go with minimally processed carbohydrates, such as vegetables, oats, chopped with steel and quinoa.
3. Requires frequent meals
Eating five or six small meals a day keeps the metabolism of your body. If you do not eat often, the substance most available for consumption by the body is muscle, not fat. The body is resistant to fat loss and first attacks muscle mass. Keep enough fuel in the tank to keep the muscles from burning.
4. Sleep is the key
It is difficult to develop muscles without proper sleep, seven hours a day, preferably eight. A dream is when you release most of your hormones, such as growth hormone and testosterone, which allows your body to recover and grow.Without sufficient sleep, you sabotage your efforts to build muscle.
5. The base is important
More attention is drawn to the muscles of the beach and the Olympic lifts. But many small stabilizing muscles around the shoulders, hips and middle part, in the aggregate core, provide a solid foundation. The struggle for stability and mobility of these key muscles with balls for medicines, physiotherapists, mini-groups and rotational movements (lifting, cutting) brings huge dividends.
6. Routine is an enemy
Training at a constant hour of the day is a great thing. But the usual training is not so, because the body quickly adapts. Constantly challenge yourself by adding different moves. When you go to a family exercise, strive for the best.
7. This applies to the rear view
Our settled culture, based on technology, was created by hunched people with narrow hips and heavy backs from too much sitting. Muscle building is effectively hampered without the proper functioning of the buttock set. While learning to move around the hips, activating and removing the buttocks, you will be aware of how to move properly and effectively develop muscles and with less risk of injury.
8. Women do not become too “voluminous”
Contrary to popular belief, women will not become too muscular unless they take steroids or other harmful additives. Women do not have enough testosterone to take on this type of muscle.
9. Time is important
At the end of your workout, your body screams for nutrients. The sooner you refuel the tanks, the faster your body will recover and your muscles will grow. A simple strategy is to place a workout mixture in the training bag after the workout and a stirring bottle that you can mix right after the workout.