Increases muscle mass It offers numerous health benefits, but it can be a mission impossible if we make certain mistakes in achieving our goal.
As we age, muscle mass naturally decreases. If you don’t take steps to replace the lean muscle mass you lose over time, your body fat percentage will increasestand out from Mayo Clinica non-profit organization dedicated to clinical practice, training and research.
In this way, they warn, muscle strengthening is the solution to preserving and improving one’s mass at any stage of life.
And for this, it is known, there are two fundamental factors: having a Well diet and execute physical activity.
“A healthy diet includes daily consumption of fruits, some of which are low in calories but high in calories minerals, fiber and vitamins“, he defines MedlinePlusthe United States National Library of Medicine.
What are the benefits of gaining muscle mass
Beyond an aesthetic question and feeling good, strong muscles are needed numerous health benefitsas explained by Fitiathe App specialized in exercises and health:
- Strong bones. By placing force on your bones, muscle strengthening increases bone density and reduces the risk of osteoporosis.
Increasing muscle mass helps you have strong bones and lose weight. - Lose weight. Strengthening muscles can help you control or reduce weight by increasing your metabolism and burning more calories.
- Life quality. Strengthening your muscles can improve your quality of life and your ability to carry out daily activities. It also contributes to better balance and reduces the risk of falls.
- Avoid chronic conditions. Increasing muscle mass can reduce the signs and symptoms of conditions such as arthritis, back pain, obesity, heart disease, depression and diabetes.
- Enhance memory and concentration. According to some research, regular muscle strengthening and aerobic exercise can improve learning in older adults.
One of the benefits is that it improves cognitive ability.Anyway, It is always important to consult a doctor and a personal trainer so that they can provide the best advice as appropriate.
It is also worth remembering that when performing the exercises you should know that not all exercises work and that things are usually done incorrectly.
What should I not do if I want to gain muscle mass
When trying to gain muscle mass, these are it the three most common mistakes made. And what should be done to correct them.
Santiago Kweitelsports doctor and director of the Diploma in Pediatric Sports Medicine at Favaloro University, explains according to The universal key points in the process of hypertrophy (adaptive increase in mass of a cell, tissue or organ).
Build muscle early
They do not advise children to lift weights at an early age. A person who wants to increase muscle mass, the first thing he needs is they end developing in height and size.
Therefore, if you exercise earlier, your testosterone, a hormone that promotes muscle growth, will not be fully developed and you may have disease or muscle damage that you could have avoided.
In fact, for example, weight lifting can stunt a child’s growth and It will not give results until puberty.
Eat very little
To increase muscle mass we must consume more calories than our body regularly consumes.In the portal Train points out that most of the time people do not eat properly, as it is necessary to gain muscle mass eating more calories than our body consumes regularly.
The numbers are between 15% and 20% more than the basal metabolic rate that’s what it takes to increase it. Always increase your calorie intake gradually to avoid a rebound effect.
Slimming or overly restrictive diets should also be avoided.
Doing the wrong exercises
When you decide to start a hypertrophy phase, you usually increase analytical exercises, such as bicep curls. However, we want it stimulate all muscle groups with few repetitions, this doesn’t work.
What happens is that if we go too far with the analytical exercises we will need much more training volume to get the same muscle fibers. Furthermore, the effects will also be minor on a hormonal level.
Bulgarian squat, one of the recommended exercises. .From SuMedico.com they argue that you need to focus on compound exercises like squats, bench press, military press, deadlift, push-upsamong others.
It’s a way to achieve greater hormonal response and muscle recruitment, which results in greater muscle mass gains.
In all cases, a qualified instructor is extremely helpful in teaching as well Perform these exercises in the best possible way.
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.