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As defined by the World Health Organization (WHO), is "a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity."This definition has been subject to controversy, as it may have limited value for implementation. Health may be defined as the ability to adapt and manage physical, mental and social challenges throughout life.

10 tips for more muscle mass

Do you just start exercising and do you want to build up more muscle mass ? Then there may be more to it than you had expected in advance. Do you think you can easily build up five kilograms of muscle mass in three months? Unfortunately, that is not possible! Building muscle mass often takes several years and requires commitment and perseverance. By applying a number of simple rules you can speed up the process. In this article on Health & fitness.  I will give you 10 practical tips for more muscle mass . You can use these tips to get the most out of your strength training!

Tip 1. Train with a fitness schedule

The first tip is to train with a fitness plan . A schedule gives you a good guide and ensures that you know what to do. This often works as a motivator. Do you train without a schedule and do not keep track of your progress? Then the chances are that you will make less progress. Moreover, as novice athletes you often do not know which exercises you can do best. Or how many sets and repetitions you have to keep for more muscle mass. By compiling a sports schedule, or having this done by a personal trainer, you have a guideline that you can follow well.

Tip 2. Train mainly with compound exercises

The second tip is to mainly train with compound exercises . Compound exercises can be recognized by the fact that you train several muscle groups at the same time and move several joints at the same time. These exercises require a lot of strength and energy, making them ideal for building more muscle mass. Of course you can alternate this with isolation exercises, with which you train only 1 muscle. But the basis of your training must consist of compound exercises. Example compound exercises are: Squat , Bench Press ,Dead lift and Pull Up

Tip 3. Eat enough calories and proteins

To build muscle mass it is important that you get enough protein and calories. A strength athlete has an 'increased' protein requirement of 1.8 to 2.2 grams of protein per kilogram of body weight. To be able to set a good goal, it is useful to know your body mass index, read more about it here. Do you have the option to have your fat percentage measured? Then this is even more convenient! Here you can properly calculate your calorie requirement . On this basis you can determine how many calories you need daily. Do you want to grow more muscle mass? Go about 300 - 500 cal daily above your maintenance needs.

Protein-rich products are, for example: low-fat cottage cheese,, chicken breast, beef, pork, many fish species and protein-rich meat substitutes .

Tip 4. Sleep well and provide relaxation

Sufficient sleeping is essential to be able to grow. A few nights of bad sleep can get in the way of your progress. Excessive stress is also bad for your health and your fitness progression. It is therefore important to learn to cope with stress by relaxing and working on the things in life that cause stress. In order to build up more muscle mass, it is therefore important to find a balance between training and rest . Too many physically demanding workouts, without working on your recovery, can lead to over training. You want to avoid this as over training actually results in a decrease in strength and muscle mass. Your sports performance can drastically decline. So make sure you have enough sleep, an appropriate fitness schedule and enough rest days.

Tip 5. Moderate with alcohol

You went on Saturday and you drank too much alcohol. You will sleep bad on Saturday and you will not be able to eat enough on Sunday. Monday there is again a chest training on the program. You notice that you have not become stronger or weaker than the week before. That is not surprising. Your body has not yet recovered from the weekend. If you drink it once or twice a week, you run the risk that your progression stagnates and your energy for sports decreases. My advice is therefore to moderate with alcohol or not to drink at all. Of course, enjoyment is very important and a beer or wine should be possible. But as is often said; enjoy more drink in moderation!

Tip 6. Keep track of your progress in a logbook

A logbook, such as an Excel document or a fitness app, is a useful tool to keep track of your progress. This way you get a better picture of how your progress is progressing. Do you notice that you landed on a plateau? Then it is good to investigate where that may lie. Sleep and relax enough? Then it may be that the training stimulus has been worked out. It is then time to vary by, for example, adding an extra set or training with other fitness repetitions .

Tip 7. Do not forget to train your legs

Do not forget leg day! There are regular men who do not train their legs. While this is important to do. Often they find it less fun to do and they focus on their chest muscles and arms. I often hear the excuse 'I do football', but this is a very different kind of tax. Strengthening your leg muscles brings your body more in balance. You will probably get less fat mass if you train your legs well than if you do not train your legs at all. In addition, training your legs also provides more muscle mass, as a lot of growth hormone is released. Your leg muscles are the largest muscles of your body, so do not miss this muscle group!

Tip 8. Try to improve yourself every training session

To build muscle mass it is important that you strive to do a little bit more every time. This can be done, for example, by increasing the weight or number of repetitions. It is normal that you can not do this every training session. Sometimes you have a lesser day. But if you notice that you do not advance 2-3 training sessions in succession, it is important to find out what can then be done. By striving for more repetitions or increasing weight, you continue to stimulate your body to move forward. This will make you stronger and build up more muscle mass. The training principle behind this is called super compensation. Of course you can read more about super compensation at Health & fitness.!

Tip 9. Do not train too heavy for more muscle mass

A big pitfall that I myself have often been guilty of is that I trained too heavily. Every course you want to break a new record again. It is important not to train every workout too hard. This means that especially with the compound exercises you ensure that you usually have 2 to 3 repetitions in the tank. Do not always go full and to muscle failure. When you continuously ask too much of your body, there comes a time when your muscles can not recover sufficiently. In this case too, over training can arise, with annoying complaints and injuries as a result. Of course it is good to train heavily, since you want to become stronger. But alternate this with periods in which you train less heavily and lower the intensity. For example, take a rest week in which you only do some light cardio or lower your weights and do more repetitions than you normally do.

Tip 10. Stay consistent at the gym

The last tip for more muscle mass is simple. If you want to build muscle mass, it is important to continue exercising consistently. If you do not train well or do not have a healthy lifestyle for a couple of weeks or months a year, it will cause you to fall back again and again. You can only break through this vicious circle by continuing to train well. In that respect, fitness is unfortunately an ungrateful sport. If you are less strict for a while, your level will deteriorate quickly. Fortunately, your body will quickly pick it up when you put food and training back in order!

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