How to build muscle

                                                 HOW DO MUSCLES GROW? 

Skeletal muscle is the most adaptable tissue in the body. When you do extreme sports, such as weightlifting, your muscle fibers will be traumatized, or so-called muscle damage. When your muscles are injured in this way, the satellite cells on the outside of the muscle fibers are activated. They try to repair the damage by connecting them together, thereby increasing muscle fibers. Certain hormones actually help your muscle growth. They control the satellite cell and are responsible for the following: Send cells to your muscles after exercise Form new capillaries Repair muscle cells Manage muscle mass For example, resistance actions can help your body release growth hormone from the pituitary gland. How much you release depends on the intensity of the exercise you do. Growth hormone triggers your metabolism and helps convert amino acids into protein, thereby strengthening your muscles.

                                                      HOW TO BUILD MUSCLE? 

Spending a whole day in the gym is not a necessary condition for muscle building. Two to three weight training sessions per week for 20 to 30 minutes are enough to see results. In your weekly exercise, you should try to target all major muscle groups at least twice. Although you may not see immediate results, even a single session of strength training can help promote muscle growth. Exercise stimulates so-called protein synthesis within 2 to 4 hours after you finish exercising. Your level may continue to rise throughout the day. How to accurately determine whether your muscles are growing? You may see more muscle definition. If not, you will be able to lift heavier weights more easily over time. Self-weight exercises, such as push-ups, squats, and lunges Resistance band exercise Free weight training, even objects like soup pots Use a stationary weightlifting machine for exercise, such as a leg curler When you lift up, you should try to do 8 to 15 repetitions in a row.

                                                         DIET AND MUSCLES 

The food you eat can also help you build more muscles. Especially your protein intake plays an important role in providing energy to your muscles. How much protein should you eat? If you are 19 or older, the current guideline is about 0.8 grams (g) per kilogram (kg) of body weight per day. For example, a 150-pound woman needs to consume approximately 54 grams of protein per day. (68 kg x 0.8 grams = 54.5 grams.) On the other hand, a 180-pound person needs to consume approximately 66 grams of protein per day. (82 kg x 0.8 g = 65.6 g.) What to eat? Look for foods rich in protein and leucine. You can find leucine in animal products, such as: beef mutton pork poultry fish Egg milk Dairy products, such as cheese Non-animal protein sources include the following foods: Soybeans beans nut seed.

                      EAT PROTEIN WITH EACH MEAL TO BOOST YOUR MUSCLE MASS

You need protein to build and maintain muscle. To achieve this, you should eat at least 1 gram for every 454 grams of body weight. If you weigh 91 kilograms, that's 200 grams per day. The easiest way to get this amount is to eat a complete source of protein at every meal. These include: • Red meat. Beef, pork, lamb, etc. • Poultry. Chicken, turkey, duck, etc. • fish. Tuna, salmon, sardines, mackerel, etc. • Egg. Don't believe the myth of cholesterol. Eat egg yolk. • Dairy products. Milk, cheese, cottage cheese, quark, yogurt, etc. • Whey. Not required, but perfect for shaking after a relaxing workout. • Also try vegetarian options such as lentils, tofu, seeds and nuts.

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DRINK PLENTY OF WATER TO STAY HYDRATED, ESPECIALLY BEFORE WORKING 

It is important to ensure that you do not become dehydrated by increasing your diet and exercise program. Drink approximately 17-20 fluid ounces (500-590 milliliters) of water at least 2 hours before exercise. When lifting weights or running, drink 7-10 fluid ounces (210-300 ml) of water every 10-20 minutes. After completion, add 16-24 fluid ounces (470-710 milliliters) of water for every 1 pound (0.45 kg) of sweat to maintain proper moisture.

  REST AND RECOVER 

The ideal amount of sleep is seven to eight hours per night. You can let loose a night or two each week. But when you do, try to make up for it ASAP. Train no more than four times a week. As for your job, do whatever you can to avoid excess stress; chronic nervousness elevates cortisol, a hormone that makes your body store fat and burn muscle.

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