When it comes to muscle building, it is important you know the key facts about what not to do, what to do, and when to do it. Along with weight loss, building muscle is one of the primary reasons people join a gym. After all, gaining lean muscle not only looks good, it is also important to your overall health.
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In a nutshell:
Along with weight loss, building muscle is one of the primary reasons people join a gym. With increased muscle mass, you will experience improved posture, joint protection, stronger bones, stronger joints and tendons, better metabolism, athletic ability, and balance. So by gaining muscle through strength training, you increase your body`s energy requirements. It increases your metabolic rate, which causes your body to burn more fat.
Strength training will help to prevent many types of injuries. Building up your core strength will improve your balance and coordination, and will reduce the likelihood of accidents resulting in injury. Modern athletes in many sports use muscle training to help them not only improve athletically but also to reduce the injuries that are so prevalent. It is important to continue our muscle training workouts as we get older to prevent the types of injuries that older adults are susceptible to on different occasions.
It seems evident that building muscles will make you stronger, but many people don’t realize what a great benefit increased strength can be. A strength training regimen can significantly improve your strength, and allow you to do many things that you formerly needed help with. All that time in the gym pounding away at the weights may be all for nothing if you`re not taking in enough calories. It is important to remember, calories are needed to fuel your workouts and to help your muscles to repair and grow.
Calorie counting is far from a perfect science but to get a rough idea of how many you need a day to build muscle, you want to multiply your weight in pounds by 15 to 17. Protein is important for many functions in the body. It is also important in the process of muscle building known as `muscle protein synthesis. The purpose of your workout will be to break down the muscle fibers with microscopic tears and when they repair, they will build back bigger.
To repair and rebuild your muscle tissue, you will need an adequate protein supply — aim for 0. 8 grams of protein per pound of body weight. For example, if you weigh 150 pounds you would want to consume around 120 grams of protein a day. Your muscle cells are made up of protein and water and if you want to gain more of it you need to increase your water intake.
The usual 6 to 8 glasses a day is a good guideline but a more accurate approach is to drink half your weight in ounces of water each day. Sleep deprivation can elevate your stress hormones making gaining body fat easier, dragging your energy levels down, and negatively affecting your workout. If you`re working out hard, you will need energy and your body can get it through the form of glucose from carbohydrates. These carbs will help push you in the gym to lift more weights, leading to better muscle-building results.
If your workouts are not challenging you, then you will need to increase the intensity. You`ll gain strength training in that range but for better muscle building you want to be doing.
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