In order to create a better life, a very important aspect of daily routines is their healthy goals. This is the aspect we have been involved in the past, but here, we want to expand it.
In order to maximize the use of exercise to strengthen the muscles, you need to pay special attention to the following aspects: careful choice of exercise time, combined use of fitness equipment, and proper post-workout diet. Here are some of the necessary tips:
1. Exercise at the right time
The choice of exercise time is very important, because the right time can stimulate your body's maximum potential. It's best not to exercise together in the morning, says spine expert Dr. Stuart McGill . Because when you sleep, the spine is filled with liquid, and if you go to bed with exercise, you are easily injured.
2. Practice strength before aerobic exercise begins
Dumb Little Man 's point of view: trainers, athletes and bodybuilders are all practicing strength before aerobics. Before the start of aerobic exercise, the heart rate rises, and when lifting weights, the body is in a state of burning fat. If you want to practice strength after aerobic exercise, the muscles are already very tired during exercise.
3. Eat often ( take in a lot of calories )
Eat about 3 hours or so to stay energized and give your body more energy to build muscle. At the same time, to ensure that a large amount of protein is ingested, how much protein is ideal ? The answer is that the amount of protein ingested is equivalent to the pounds of the body. For example, a 150- pound man is aiming to consume 150g of protein a day.
Dr. Melina Jampolis , a diet and health expert, said: " A person's body can add up to 0.5 pounds of muscle per week on average, so if you eat too much calorie-rich food to increase your muscles, you tend to back up and cause weight gain. So I It is recommended to consume an extra 250 to 500 calories per day. "
4. Immediately after the exercise, eat a light meal.
Nancy Clark , a senior sports nutrition expert from the Healthworks Health Center in Manchester, believes that eating fast foods containing large amounts of protein is necessary within 15 minutes of daily exercise. “ It can repair the slight muscle loss caused by exercise, †she said. “ And if the protein is saturated, you won’t be tempted by junk food. â€
The “ Men's Health †agency also agrees with the need for protein, but they believe that protein intake needs to be combined with carbohydrates. “ Although you may think that carbohydrates slow down weight loss, the opposite is true. Carbohydrates accelerate weight loss. The reason is that carbohydrates plus protein help increase muscles ( especially when you are ingested before and after exercise ) and thus indirectly. Accelerate fat loss because muscle metabolism activates to help burn calories. "
5. Keep plenty of water
Fatigue is the last thing that bothers you in exercise, so it is necessary to properly rehydrate before, during, and after exercise.
6. Be sure to warm up ( or relax after exercise )
Warming up prevents muscle strain, speeds up blood flow, and lowers cholesterol. The effect can be compared to yoga and pilates classes. After a period of intense exercise, the muscles also need to be reorganized, and a few minutes of relaxation can complete the process.
7. Combination of mixed exercise and individual exercise
It is important to practice a certain part of the muscles separately, but it also needs to be combined with mixed movements in order to achieve the purpose of multiple muscle combinations. It is better for novices to choose a mixed exercise, which is also helpful for enhancing a certain part of the body.
However, health expert Mark McManus doesn't think so. He thinks that mixed sports have a certain negative effect: " If a piece of muscle is too strong and becomes very weak, the reason is that other muscles get the necessary strength. To stimulate the growth before the end of the growth trend. So, in the mixed movement, you are only as strong as the weakest link. The following pull is an example: before the more powerful pull, the biceps and forearms will Showing fatigue, that means you choose this exercise to stimulate a certain part of the body, but the actual is not completely stimulated to this part !"
8. Gradually increase strength training
Add 5 percentage points per week to the weight you can afford. For example, if you can add 100 pounds to your bench press this week, you will try 105 pounds next week. This incremental approach can lead to optimal muscle training results without overburdening the body.
9. Have a plan for the length of training
The Muscle Hack team believes that time is the essence of the entire exercise program. " Every training shouldn't be too much more than an hour, " they said. " Of course, if you don't want to spend an hour in the gym, you haven't got the right attitude. "
10. Learn narcissism
I mean to lift the weight in front of the mirror. In this way, you can correct your posture and ensure that your muscles are fully stretched. The correct posture means that the best training results will be produced.
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