Table of contents:
- Drink plenty of water - before and after exercise
- More protein means more muscle
- Trainings with an instructor
In the first 12 weeks, it is perfectly normal for the muscles to grow 10, 20, 30 percent from their original condition.
The experts offer some tips for strength training, the result will not be long in coming.
The American College of Sports Medicine (ACSM) and the American Heart Association look at exercise differently. In addition to the normal load on the heart, regular exercise with a load on each muscle group at least 2 times a week is encouraged.
Spero Karas, MD, assistant professor of orthopedics in sports medicine at Emory University, claims testosterone, the male hormone responsible for muscle growth, reaches its limit between the ages of 16 and 18. It reaches its climax by the age of 20, and then it declines. Thus, it is not worth building muscle during adolescence.
“If you start doing fitness, especially if you have not been doing anything for a long time, the result will not be long in coming,” says Karas. "In the first 12 weeks, it is perfectly normal for the muscles to grow 10, 20, 30 percent from their original condition."
Muscle grows by the work of new muscle tissue, which makes the muscles stronger and more visible. Even if physical activity does not lead to significant muscle building, Karas argues, the muscles are definitely increasing.
Physical activity causes microscopic cracks in the muscles, which regenerate during rest. But if the muscles are not properly rested, they can be seriously injured.
ACSM recommends that the load be divided into three days as follows:
- Day 1: chest, triceps and shoulders;
- Day 2: Lower torso (hamstrings, abductors and abductors, calves);
- Day 3: back, biceps and abdominal muscles.
Hard? Take another day or two, or work out another muscle group. Do not forget about delayed muscle fatigue, which can appear 48 hours after exertion.
Drink plenty of water - before and after exercise
Water is an essential material for building muscle. But even without exercise, not all people drink enough water. According to the norms of nutrition, a person should drink 8-10 glasses of water per day. Karas suggests drinking an additional 350-450 g before starting physical activity, as well as 250-300 g every 15 minutes of intense exertion.
Building muscle requires a balanced intake of carbohydrates, fat, protein, and vitamins and minerals. The source of this is our daily food.
Avoid carbohydrate diets that raise insulin levels and thus slow the growth of hormones that affect muscle growth, Karas says. The best option is 5-6 small meals of balanced meals. Building muscle is not compatible with dieting.
“When you are in a calorie deficit, your body is unable to build muscle,” explains De Los Santos.
Keep track of your fat intake. Fat should not exceed 30% of your total daily calorie intake. Also, do not forget about fruits and vegetables rich in vitamins and minerals.
More protein means more muscle
“Protein, protein and more protein play a major role in building muscle,” says Karas. "Protein is part of the muscle, and therefore a large number of amino acids are needed to build up a protein reserve."
No time to cook? De Los Santos offers light, high-protein snacks such as cottage cheese, cheese sticks, protein shakes. In stores, you can find a variety of powders that dissolve in water or low-fat milk. The result is an energetic protein shake that replaces snacks between meals.
Sleep is directly linked to blood pressure, depression, and other health problems. Consequently, sleep deprivation can inhibit the growth of hormones that are essential for increasing muscle mass, Karas says. Recent studies have shown that sleep deprivation also leads to obesity.
How do you know how much sleep you need? If a person gets enough sleep, he feels refreshed and does not feel like taking a nap, according to the CDC. The average adult needs 7-8 hours of sleep. Of course, some people need more.
Trainings with an instructor
If there is a need for more detailed information or motivation, then the solution is to hire an instructor. Cost depends on location and experience, but typically ranges from $ 30 to $ 85 per hour. (the price is in the USA, ours is cheaper, it all depends on the level of the instructor).
In addition, an instructor is not needed all the time. According to De Los Santos, three months is enough to feel confident in the gym, learn the right amount of different exercises and get the desired result.
“A good instructor teaches by training and therefore there is no need to use his services all the time,” says De Los Santos. "Ideally, you learn how to keep fit or achieve new results." You can hire someone you like best, as you will be spending at least an hour together every week.