10 actions that will help you build muscle more effectively
To bring your body into tone, you need not only sports. A beautiful body is a complex of many details. If you want to build muscle fast or pump up a beach body, a few steps will help you with this.
1. Consume enough calories
You can say that this is normal advice that has already been said in hundreds of articles, and you will be right, except that they contain figures that are often the norm for the average man and are based only on parameters such as height, weight, and age.
Moreover, these figures are derived under the abstract value of the strength of training. For weak workouts, for example, 3 thousand kcal, and for average already 3.5. But how to understand what kind of training you are doing? To do this, you should make a diet with a professional, preferably with a nutritionist. To get the latest stories, install our app here
Remember, the higher the load, the more energy your body needs to repair micro-injuries in the muscles. But keep in mind that you do not need to take all the food at once. It is best to divide it into several portions, about 5-6 per day so that calories do not enter the body in one gulp but evenly and do not go to waste.
2. Get enough sleep
What do you think is better: work for 5 hours in the gym on your muscles and sleep for 6 hours a day, or go through a circular workout for an hour and get a good night’s sleep for 8-9? The correct answer is the second.
Sleep is extremely important for muscle recovery, regeneration, and growth. If there is not enough sleep and the deficit is at least one hour, it will be much more difficult to achieve good results. And the stronger the deficiency, the worse testosterone and other hormones useful for muscles are produced, and the more stress hormones that have a destructive effect on the entire body.
3. Do a warm-up and cool down
Most guys either don’t know the importance of warm-ups and cool down before and after strength training or ignore it, thinking it’s a waste of time. But this is one of the most important elements of effective muscle pumping. And although studies show that warm-up and cooling down do not help reduce muscle pain after strength training, they improve flexibility, increase muscle blood saturation, and reduce the risk of injury.
4. Eat more protein and iron
Above, we talked about the importance of saturating the body with the number of calories it needs. But not all calories are equally healthy. But for some reason, some ignore this information.
Protein deficiency leads to the process of catabolism. This means that muscles take energy from the same muscle tissue to repair the damage. But since more energy is spent on regeneration than on splitting, it turns out that with a protein deficiency, you, swinging, will decrease in size. To get the latest stories, install our app here
The amount of protein and calories depends on the parameters of your body, the strength of training, and other factors. On average, if you pump iron, you will need at least 1.4 grams of protein per kilogram of weight per day.
Concerning iron, it is no less important than protein, a component, because it is used in the process of hematopoiesis and the transfer of oxygen to all systems, including muscles. There is no iron; we mean an element in the body — you can forget about iron outside of it, that is, about power sports.
5. Train your willpower
One of the most important parameters that will be useful in everyday life. There is no willpower — you quickly deflate and do not notice how the effectiveness of training decreases and the results after them. Therefore, train your willpower like your muscles because the stronger you are, the less likely you will lower your hands when you do not notice the visible result. Willpower will help you get the better of yourself over your laziness and insecurity and help you get back on track.
6. Go for a massage
There are two types of massage: therapeutic and relaxing. The first one is prescribed only by a doctor, and it helps to cope with some diseases. The second one can be done in any massage room or even by your girlfriend at home. The main thing is that it should be relaxing and not similar to therapeutic in terms of the degree of an impact; otherwise, you can accidentally damage something.
So, relaxing will be enough to restore the muscles. It helps to reduce inflammation, reduce pain caused by micro-injuries in the muscles, and increase the flow of blood and oxygen to the muscles. In addition, massage helps the cells to recover faster. This means that you, though a little, accelerate the growth of muscles.
Well, if you can’t go for a massage, and none of your friends wants to crush you, you can take a sports roller and roll it over your body. Although it is not as effective as massage, it is better than nothing.
7. Do extra exercise during the day
Nowadays, most people live a sedentary lifestyle. And if you work hard on your body a couple of hours a day in the gym, it does not mean that you are exempt from exercise.
The fact is that you give the load a limited amount of time, and the effects of a sedentary lifestyle, such as incorrect posture, affect the whole day. Therefore, regularly do at least a short exercise for a couple of minutes every couple of hours so that the blood does not stagnate in the muscles and they do not experience oxygen starvation.
8. Move more during the day
As we said above, a sedentary lifestyle is evil. It destroys all your achievements in sports and turns you into a shapeless something. Swing at least for a few hours, but if you sit on the fifth point exactly in between workouts, you can not wait for good results.
Walk more, jog, swim, stretch, in general, be active so as not to turn into a typical office worker. To get the latest stories, install our app here
9. Relax mentally
One of the main enemies of well—being is stress. No, sometimes stress is even useful, but in most cases, it carries one negative. Even if you pull iron and constantly experience stress or even be depressed, the results will be near zero. That’s because cortisol and other stress hormones destroy all the body’s systems with prolonged exposure, and it has much higher priorities than patching up some micro-damage in the muscles.
We understand that it is impossible to eliminate stress completely. Therefore, add more psychological rest to your routine and get rid of completely intrusive types of stress.
10. Drink as much as you need
Do you want to “dry” so that the muscles are as embossed as possible? So drying is not about the amount of water in the body, although this is also one of the parameters, but about fat. It is important to replenish the water balance during training because you sweat a lot and lose moisture. Do you feel that you need to quench your thirst? Drink but in moderation. The main thing is not to push energy drinks and so-called sports cocktails. There are benefits from them, but they often cause even greater thirst.