A muscular body it is not built overnight. Carry out exercise, rest and hold a healthy diet rich in protein are some of the secrets kept by people involved in the world of fitness to lower fat percentage and increase muscle mass naturally.
In addition to flaunting an aesthetic and voluminous body, she has gained muscle mass numerous advantagessuch as a more efficient metabolism, better body composition, better sports performance and greater ease of movement in daily activities, according to the US National Institutes of Health.
For this it is necessary discipline, perseverance and patience, as the results are not displayed immediately. You also need to strengthen your muscles with exercises that work your Forceas they can improve bone density, thus reducing the possible risk of osteoporosis or fractures and at the same time protecting the joints.
The keys to gaining muscle mass
1) Train consistently
Weight training, whether at the gym, at home, or with body weight, works to break down muscle fibers and thus increase muscle size. They must have a weekly frequency of between 3 and 6 days and must be short, intense and heavy, according to a study by the Isabel I University of Spain.
Additionally, strength training helps strengthen bones, maintain joint flexibility which can reduce arthritis symptoms, and burn calories more easily.
2) Proper nutrition
The main nutritional aspect that causes muscle growth is a positive energy balance, or the intake of more kilocalories than consumed daily, according to a study by nutrition graduate Francis Holway, who worked at the River Plate club.
For this, there must be an individual and personalized meal plan, as the quantities and some factors vary according to the person.
Muscle mass needs nutrients to rebuild itself. Therefore, a high protein diet, including meat, eggs, chicken, fish and legumes in large quantities, can be very beneficial.
3) Rest
To prevent injury and fatigue, make sure you get enough rest, as it is important to achieve optimal levels of recovery. Specialists recommend getting between seven and eight hours of sleep a day and adding two to three days of rest a week to your training schedule
4) Hydration
Hydrating the body ensures maximum muscle cell volume and promotes muscle growth. When you become dehydrated, you expel water from your muscle cells, which puts you in an “anti-anabolic” or catabolic, muscle-wasting state.
Source: Clarin
Mary Ortiz is a seasoned journalist with a passion for world events. As a writer for News Rebeat, she brings a fresh perspective to the latest global happenings and provides in-depth coverage that offers a deeper understanding of the world around us.