Muscles grow due to the work of new muscle tissue, which makes the muscles stronger and more visible. Even if the exercise does not lead to a significant build muscle mass muscles definitely increase.
The reason for this – the muscles absorb water and thus when loads increase. Furthermore, muscles burn fat, which makes them more visible. After three months of exercise, increase muscle slows down. Reached the stage when the muscles are really starting to grow, and this requires time.
After the body to maximize, the load reaches the limit, when the increase in muscle mass becomes a task. If you want to do serious bodybuilding or just to shape your muscles, here are seven top tips.
Attach form using power preparation
At a minimum, perform jumps, squats and other exercises, developing the hamstrings, stimulating the leg muscles to grow.
Whatever exercise was not selected, do not overdo it. Excess levels of endurance (used amount of weight), and an excessive number of repetitions of exercises can cause muscle fatigue. This can slow muscle growth it is recommended three sets of 8-12 repetitions on each exercise.
To expedite the process, perform physical exercise, accelerating the heart rate and metabolic processes, as well as try the technique of “super-freezing.” It offers one approach with two or three exercises for different muscles. Rest, then another approach each exercise. Then we move on to the next muscle group.
The load on the muscles
Physical activities cause microscopic cracks in the muscles, which during the holidays once again restored. But if the muscles are not getting proper rest, you can get serious injuries.
It is recommended that the load is divided into three days as follows:
Day 1: Chest, triceps, and shoulders
Day 2: The lower part of the body (hamstrings, hip abductors muscles and allocating muscles, calves)
Day 3: Back, biceps and abdominal muscles
Heavy? Take a day or two breaks or develop a different muscle group. Do not forget about delayed muscle fatigue that can occur within 48 hours after exercise. To enhance your muscle you can consume Tongkat Ali 100:1 just before or after your workout sessions
Drink plenty of water – Before and after exercise
Water – the necessary material for building muscle. But even in the absence of exercise, not all people are drinking enough water. According to the norms of food per day, people should drink 8-10 glasses of water. It offers before strenuous exercise to drink more 350-450 g and 250-300 g every 15 minutes of intense exercise.
Prefer to drink during exercise? It is possible if the activity lasts longer than one hour. In this case, water is needed to restore the electrolyte reserve.
Balanced diet
Building muscle requires a balanced intake of carbohydrates, fats, protein, and vitamins and minerals. The source of this is our daily food.
Avoid carbohydrate diets, which increase insulin levels and thus slow down the growth hormones that affect the growth of muscle. Best option – 5-6 meals a balanced food in small quantities. Building muscle is not combined with diets.
Watch out for fat consumption. The fat should not exceed 30% of the total daily caloric intake. Also, do not forget the rich in vitamins and minerals, fruits and vegetables.
More protein – more muscle
The main role in building muscle mass plays a protein, protein and another protein. The protein is a part of the muscles, and a lot of amino acids to create a protein necessary reserve respectively.
A snack high in protein such as cottage cheese, cheese sticks, protein shakes. In stores, you can find a variety of powders, dissolved in water or low-fat milk. The result is a power protein shake, replacing snacks between meals.
Besides the above, there is recommended a turkey, cheese, and biscuits, as well as frozen or packaged dietetic foods rich in protein and to a low-fat content.
Sleep more
Sleep is directly related to blood pressure, depression, and other health problems. Consequently, the lack of sleep can delay the growth of hormones, so necessary to increase muscle mass. Recent studies have shown that sleep deprivation also leads to obesity.
How do you know how much you need to sleep? If a person gets enough sleep, he feels rested and he did not want to take a nap. The average adult needs to sleep 7-8 hours. Of course, some take longer.
If you are choosing an instructor, make sure that it is certified by a trustworthy organization, and also has a certificate in first aid. Of course, you can hire someone who prefers, as you will spend together at least one hour every week.