Building Muscle:How To Build Muscle

Building Muscle: How To Build Muscle

Building Muscle:

Skeletal muscles consist of a group of myofibrils that resemble a string and a sarcomere to form muscle fibers. These muscles contract when they receive nerve signals from the motor neuron. It is worth mentioning that exercise contributes to building muscle. After completion of the exercise, the body compensates for damaged muscle cells or restored through cellular processes, where F muscles together to form new muscle protein filaments, or what is known as fibrous parentally, and then these muscle fibers circumvent some of them to form Zvair muscle protein, and increases its density and the number is then muscle formation.

How to Build Muscle:

Exercise for building muscle:

Resistance and strength exercise contribute to the secretion of growth hormone from the pituitary gland, stimulate testosterone secretion and improve muscle sensitivity to the hormone. It is also worth noting that adherence to these exercises for long periods of time, challenge and provide rest after exercise While aerobic exercise can also help build muscle, resistance exercises are best. The body needs several weeks or months of regular resistance exercises to change shape. The body and some examples of these exercises: free weight lifting exercises, exercises fixed weight weights, exercises using resistance bars, and weight exercises, such as pressure, squat. It is worth mentioning that resistance exercises have several benefits, as shown by the following points:

Bone health: Stress on the bones through resistance exercises helps increase their intensity and prevent osteoporosis
Weight control: It can also contribute to weight loss, and resistance exercises can help raise the rate of metabolic processes.
Improved quality of life: It may contribute to muscle building as a result of resistance exercises in maintaining the balance of the body.
Managing chronic diseases: These exercises can reduce the symptoms of many chronic diseases such as obesity, back pain, heart disease, diabetes, as well as depression.
Improving mental strength: Research suggests that resistance and aerobic exercise can help improve thinking and learning skills.

Diet:

It is recommended to focus on healthy food and avoid certain foods to increase the benefit of exercise to build muscle. The following points illustrate aspects of the diet needed to build muscle:

Calorie side: Calorie consumption is increased by 15 percent.
The allowable food side of the diet:

Meat, poultry, and fish.
Dairy products, such as yogurt, cottage cheese, and low-fat milk.
Cereals; oats, rice, bread, and popcorn.
Fruits such as oranges, apples, bananas, grapes, and watermelons.
Starchy vegetables, such as potatoes and corn.
Vegetables, such as broccoli, spinach, tomatoes, cucumbers, and mushrooms.
Seeds and nuts. Legumes. Oils; olive oil, avocado, and linseed.

What to avoid or limit in your diet: These include:

Added sugar.
Fried food.
Alcohol.

Use supplements to build muscle:

Ergogenic aids have recently been introduced. It is said to contribute to athletes' performance. It also reduces fatigue and improves the shape, but it can cause several health problems, including kidney failure and liver failure. It is worth mentioning that these supplements are characterized by high prices and are not affiliated with the US Food and Drug Administration (FDA), so there are no health conditions that limit their use or quantities of safe ones.

It is worth mentioning that there are many claims that admit that taking protein supplements and amino acids contribute to muscle building and energy supply; For athletes, their needs range from 1 to 2.3 grams per kilogram of body weight. It depends on the intensity, duration, type of exercise, amount of carbohydrates in the diet, age, as well as sex. These protein needs can be covered by The right daily diet is sold, 90 grams of tuna contains 25.1 grams of protein, 105 grams of skinless grilled chicken contains 30.9 grams of protein, and there is no scientific evidence to prove that there is benefit from eating extra protein through supplements. In order to increase muscle mass or improve the efficiency of metabolic processes.

It should be noted that excessive intake of protein and amino acid supplements leads to dehydration due to the increased need for water to release urea resulting from protein metabolism in urine, gout, calcium loss, kidney failure, liver failure, as well as side effects of the system. It is worth noting that creatine supplements are used by many athletes; however, its effect is short-term and can cause cancer due to its prolonged use. A regular diet and a balanced diet that contains adequate amounts of vitamin D, calcium, and protein are an effective way to build and maintain muscle damage.

Tips and guidelines for building muscle:

There are several tips that can help stimulate muscle growth:

Drink plenty of water: It is advisable to drink additional quantities of water before exercise, after exercise, and during exercise, so that drink a glass and a half to two cups before him, and drink a cup and a quarter of every quarter of an hour during intense exercise, because the water is necessary to build muscle, even if the exercise was not daily.
Adequate sleep: Sleep hormones necessary to build muscle are less secreted due to lack of sleep, so sleep is recommended for 7 to 8 hours or more.
Diversification in muscle exercise: To give muscle time for growth, rest, and restoration, it is worth mentioning that to avoid pain and heartburn, it is advisable to focus on the exercise of certain muscles for several continuous days, where this is by dividing the exercise days as follows:

Day 1: Exercises for the chest muscles, triceps brachialis, and shoulders.
Day 2: exercises for the lower muscles.
Day 3: Exercises for the back muscles, biceps, and rectus abdominal muscles.