If you want to do a serious bodybuilder or just to shape your muscles, that's the basic advice - the result will not take long.
the male hormone responsible for muscle growth, reaching its highest level in 20 years, and then starts declining. Thus, to build up the muscles in adolescence is not worth it. "In the first 12 weeks of regular exercise increases muscle by 10-30 percent," - he said. Even if the exercise does not lead to a significant build muscle mass, says Karas, the muscle is definitely increasing. The reason - the muscles absorb the water, and thus distributed during exercise. In addition, the muscles burn fat, making them even more noticeable. After three months of exercise increases muscle slows down. The muscles are really starting to grow, and this takes time. "After the maximum load increases the body reaches a point where an increase in muscle mass is a rather complicated task,
"Good health requires effort - said Kent Adams, Ph.D., director of the laboratory of physiology of exercise at the University Monterey Bay in California. - Do not ever train without sparing himself. It is necessary to develop a reasonable individual training schedule and stick to it. "At a minimum, perform jumps, squats and other exercises that develop the hamstrings, stimulating the leg muscles to grow.
Whatever exercise you choose, do not overdo it. Excess levels of endurance and an excessive number of repetitions of exercises can cause muscle fatigue and slow down their growth.
American College of Sports Medicine recommends three sets of 8-12 repetitions for each exercise.
Experience is divided Lisa Santos (certified personal trainer with Cooper Institute): "To expedite the process, Exercise, by increasing the heart rate, and also try the method" superannuation. " It offers an approach with two or three exercises for different muscles. Rest, then another approach. After that, the next group of developed muscle.
The load on the muscles
Physical activity causes microscopic cracks in the muscles, which during the rest recovered. But if you do not give your muscles adequate rest, you can get a serious injury. ACSM recommends that the load divided by three days as follows:
Day 1: Chest, triceps and shoulders.
Day 2: The lower part of the body (hamstrings, hip abductor muscles and the abductor muscles, calves).
Day 3: Back, biceps and abdominal muscles.
Do not forget about the delayed muscle fatigue, which can occur 48 hours after loading. Drink plenty of water - before and after exercise.
Water - the necessary material for building muscle. On the day a person should drink 8-10 glasses of water. Karas offers before exercise drink extra 350-450 g, as well as 250-300 g per 15 minutes of intense stress. If the activity lasts more than an hour, you can drink and less intense loads. In this case, the water needed to restore the supply of electrolytes.
"Sleep is directly related to blood pressure, depression and other health problems. Lack of sleep affects hormone levels, so necessary to increase muscle mass, "- said Karas. Recent studies have shown that sleep deprivation also leads to obesity. The average adult should sleep 7-8 hours. Of course, some take longer.
"Building muscle requires a balanced intake of carbohydrates, fats, proteins and vitamins and minerals. The source is the daily food. Avoid carbohydrate diets, which increase insulin levels and, consequently, slow the growth hormones that influence muscle growth - suggests Karas. - Best option - 5-6 meals a day balanced food in small quantities. Building muscle is not combined with a diet. "
"When a calorie deficit the body can not build muscle - explains Santos. - Watch for fat in the diet. Fat should not exceed 30% of total daily calories. Also, do not forget about the rich in vitamins and minerals, fruits and vegetables. "
Santos offers a snack high in protein such as cottage cheese, cheese sticks, protein shakes. In supermarkets you can find a variety of powders, soluble in water or low-fat milk, resulting in a power protein shake to replace snacks between meals. In addition to the foregoing, it is recommended there is a turkey, cheese and crackers, foods rich in protein, low in fat. The more protein, the more muscle with Visual Impact Muscle Building .