How to build muscle properly? What do you need to pay attention to when gaining muscle? 4 knowledge points to answer for you
Text/Lu
A good body will bring many benefits to our life. For many office workers, the word fitness is not very close to reality. They always feel that after a day's work, they are very tired physically and mentally, and have already I don't have the energy to go to the gym anymore.
But here, the editor wants to tell you that when you are more tired, you might as well exercise, run, sweat, and let our body relax. In fact, running is the best way to relax. After sweating, the pores of the body are all Spreading outwards is conducive to the release of toxins in our body.
Our muscles will also be relaxed accordingly, which will help our body develop in a healthy direction. Now many people who work in the office will have sub-health problems of one kind or another, especially cervical spondylosis and lumbar muscle strain. , among young people, it accounts for a large proportion, so we should improve our physical diseases through fitness.
Now because of the different times, everyone's thinking has also changed. Today's young men and women put their body more important than their lives. Even if they never thought about fitness before, they are gradually entering the gym. inside.
Walking into the gym, most of them are young men and women between the ages of 20 and 40. They are overcrowded with treadmills, dumbbells, yoga studios and other items, with strong and strong arms and long, slender and fair legs. Exudes full of youthful vitality.
Here are some tips on how to build muscle.
- Nutritional intake. Each person needs to consume 50 calories per day, and these 50 calories include 3 grams of protein, 6 grams of carbohydrates and 1 gram of fat, and then according to your weight, try to get the calories you want to take every day. .
15 carbohydrates are the carbohydrates contained in 100 grams. Food protein is how many grams of protein should be contained in 100 grams of food, and then calculate how much protein you need to eat a day to meet your body's needs, which is very important. Important point.
Second, the nutrition before and after exercise. If you are a thin person, you need to put most of the carbohydrate absorption time in the day 30 minutes before training and 30 minutes after training, because consuming carbohydrates before training can ensure the energy we need during exercise, while in the After training, our body also needs a lot of carbohydrates to synthesize protein in the body and fuel our muscle growth.
When conditions permit, you can eat some things that are conducive to muscle growth, such as things like muscle building powder, which are beneficial to help muscle synthesis and recovery, prevent muscle loss, and maximize your muscle growth. In the morning Be sure to eat breakfast when you are, because fitness people are different from ordinary people, because they need to take in more nutrients.
In order to maximize muscle growth, you need to eat protein and carbohydrates in the morning quickly, so when you wake up in the morning, you need to eat the first meal, and after half an hour or an hour you need to eat the second meal , you can have whole-wheat bread and hard-boiled eggs for breakfast.
- Eat before going to bed. In the mid-term, the diet before bed is very important. Its importance is no less than the importance of breakfast. If conditions permit, you can have a casein before going to bed to allow the protein to be absorbed throughout the night. state, so that the muscles are always in a synthetic state.
Do you remember the three points I talked about today? If you have any questions or suggestions, please leave a message below, and we will communicate and discuss together. If you have any comments or suggestions on this article today, please leave a message below, and we can exchange opinions or suggestions together. You can also ask us questions and we can answer them. Finally, don't forget to follow us.
(The picture comes from the Internet, invaded and deleted)