05月08 6 Tips for Building Muscle Now
Are you trying to get stronger? We can help with that.
1. Maximize Muscle Building
The more protein your body stores—in a process called protein synthesis—the larger your muscles grow. But your body is constantly draining its protein reserves for other uses—making hormones, for instance.
The result is less protein available for muscle building. To counteract that, you need to “build and store new proteins faster than your body breaks down old proteins,” says Michael Houston, Ph.D., a professor of nutrition at Virginia Tech University.
2. Eat Meat
Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology.
For example, a 160-pound man should consume 160 grams of protein a day—the amount he’d get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.
Split the rest of your daily calories equally between carbohydrates and fats.
3. Eat More
In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven’t gained by then, increase your calories by 500 a day.)
4. Work Your Biggest Muscles
If you’re a beginner, just about any workout will be intense enough to increase protein synthesis. But if you’ve been lifting for a while, you’ll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs.
Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds’ rest between sets. That rep range will put your muscle cells on the fast track to hypertrophy, the process they use to grow.
5. Eat Something Every 3 Hours
“If you don’t eat often enough, you can limit the rate at which your body builds new proteins,” says Houston.
Take the number of calories you need in a day and divide by six. That’s roughly the number you should eat at each meal. Make sure you consume some protein—around 20 grams—every 3 hours.
6. Choose a machine that can reduce fat and increase muscle
Using HI-EMT (High Energy Focused Electromagnetic Wave) technology to continuously expand and contract autologous muscles and perform extreme training to deeply reshape the internal muscle structure, i.e. growth of muscle fibrils (muscle enlargement ) and produce new proteins, chains and muscle fibers (muscle hyperplasia), to train and increase muscle density and volume.
The 100% extreme muscle contraction of HI-EMT technology can trigger a large amount of fat breakdown, fatty acids break down from triglycerides and accumulate in fat cells. Fatty acid levels are too high, causing apoptosis of fat cells. it is excreted by the body’s normal metabolism in a few weeks. Therefore, the slim beauty machine can strengthen and increase muscles, and reduce fat at the same time.
Benefits of building muscle
Improving the constitution of obesity and the efficiency of weight loss.
Shaping a strong and beautiful figure
Prevent aging and maintain physical youth.
Reduction of chronic pain in muscles and joints.
Helps blood circulation and softens
Protect the safety of the uterus, intestines and other organs.
Improvement and prevention of diabetes mellitus.
Reduction of high blood pressure to relieve pressure vessels.
Prevention of heart disease.
Improve memory and prevent dementia.
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