Building muscles in one of the things that concern everyone. Not everyone can achieve the results of a large muscular, with a simple composition of fiber and hormones that responsible for muscle building.
But this is not a requirement, medicinally there are some techniques that will help you build muscles even with a hereditary problem that are hindered in building those muscles, which is the so-called (hard gainer) because of the fibre and hormones formation, here are three tips to help:
1) Do not think that a lot of exercise means the best result for you, in a study conducted in 2011, found that 3 days a week of training has same result as training of four days a week, which means that the amount of training does not affect the size of the muscle gains, but in return you should focus on one muscle during a single training session.
2) Try to traditional training exchange between the high and low frequencies.
3) Choose exercises that can be helpful in building muscle, and helps to stimulate the muscles, and here we must choose the right workout for you, and when you are using appropriate weights equipment's.
4) use the muscle maximizer program
When it comes to building muscles, there are many theories and methods that can help you to build muscles, and to increase the public health, and that can sometimes be very complicated
1) Building muscle requires more protein, which is what you should to put in mind for building your meal with your food and your diet system.
2) Building muscle requires the presence of the carbohydrates.
3) You must dine on a sporadic meals, i mean at least six meals a day, and that can helps to increase metabolism, which makes the body fat resisting is better and stronger, which helps in converting fats to muscles.
4) obtain sufficient amount of sleep, you cannot build muscle without enough sleep at least you must have seven hours a day. which increases the testosterone hormone , which allows your body recovery and growth.
5) To achieve stability and balance in the body, especially in the midsection of the body.
6) do not do too much exercises because it has bad effect.
7) Choose the right time to eat and get the supplements after exercise directly.
8) you must maintain body moisture, it is necessary to build muscles, and it can increases the performance rates by up to 25%, you should drink as much as one and a half ounces per pound of body weight per day.
9) you must involve the muscles in the daily practices through lifting.
10) do Foam Roller Exercises, which relieve muscle and cramps.
11) use critical bench program 2.0
some foods to build muscle properly ...
eggs
Rich in protein and omega-3 acids, a healthy food that helps to increase the steroids in the body, which helps to build muscle.
Nuts
it contains fat protein and fibre, and help increasing of muscles.
Cottage cheese
diary product contains a beneficial bacteria and helps to strengthen bones, it is also rich in protein, which helps for muscle building.
Chickpeas
carbohydrate-rich food, as well as plant fibers.
Meat
Red meat of all kinds, whether bovine or buffalo contain amounts of saturated fats, which increase the level of the testosterone hormone, it also reduces the feeling of tension and anxiety.
grilled chicken
its Preferred to eating breasts because of the less fat it has.
Lentils
It contains protein, carbohydrates and it slow in digestion, increases the feeling of satiety, and it suitable for people who need to lose weight.
Yogurt
Yogurt helps the body absorb needed nutrients. it is also rich in protein, which works to build muscle, and at the same time improves the digestion process.
Tuna
Tuna from the protein-rich foods as they are rich in omega-3, which is helping to inflate the muscles.
Marine fish
And especially shrimp, they are free of the most important sources of protein in fat which will help to build stronger muscles.
using vitamin e
a long time ago, the vitamin "e" considered a powerful antioxidant, but recent medical research has shown that without this vitamin. the plasma membrane cannot be healed properly, This plasna keeps the cell basis from spilling its contents and being controlled so as not to move to the inside or outside.
She said, "Georgette Paul McNeill," a researcher at the University of "Georgia," the US and supervisor of the research that every cell in the human body has a plasma membrane, which can be exposed to rupture, building muscles rely on shredding and repairing mechanism according to natural science, but if you did not help this natural mechanism properly, the muscle cells exposing to death.
In the new study, rats were fed either a normal rodent's food, while another group took vitamin E-rich foods.
Researchers have found that a lack of vitamin "E" made them have less motor abilities , as well as suffering from the weakness in the bones compared to women who do not suffer from the lack of vitamin "E".
