- how much protein
do I need
- strengthen your
ligaments and tendons
- how to raise
- negative effects
of low testosterone
MUST TO KNOW
- benefits and harms
- side effects
How to get muscle fasterstrength training
- Work with your own body weight - less. Training with a barbell on the large muscle groups (deadlift, bench press, squat) - much more. The body protects itself from these pressures by increasing its own weight - MUSCLE MASS.
- The MILD load of strength training will help pump up your muscles. But if you bring the body to a stress state with a strong release of cortisol - then your muscles will decrease. More -
Adequate physical exercise is a 4 workouts per week for 1 hour or 5 training sessions for 50 minutes. But three strength training in the week for 2 hours is very harmful for a getting of muscle mass.
Testosterone levels increases markedly after 40 minutes of intense training, and cortisol grows after 1 hour.
- Do not finish workout until you achieve muscle relaxation, 10 minutes of light physical training and stretching will accelerate the recovery.
- If you feel a reluctance to exercise, then you come upon exhaustion. Such a condition requires a sharp decrease in physical activity, but do not skip trainings.
NUTRITION for BUILDING MUSCLES
The assimilation of protein is highest in the morning, as well as in the first two hours after strength training. It should be remembered for fast muscle building.
Long interruptions in food provoke the body to use muscle proteins for energy needs. Do not skip lunch.
The proteins are not digested during the night. If you OVEREAT before bedtime, it will contribute to body fat and your muscles are affected only. Overeating also prevents the recovery of the body.
The number of protein consumption should be at the rate of 1.5 - 2 grams per kilo own weight . The main protein foods - chicken, eggs (protein), veal, fish, dairy products. A moderately - pork, beef.
Good humor is important to keep post-prandial. Manifestations of anxiety or anger inhibit the production of insulin, it is great harm for absorption of nutrients.
The main rules
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