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4 things you can do to build muscle




By Nneka Jonas Time when the article was published1 hour ago

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Many people start going to the gym because they want to train their muscles.

If you are one of them, here are four tips for building muscle that you might not have considered

Eat correctly

We all know that protein is a very important part of building muscle. However, the amount you need depends on whether you build (high in protein) or maintain (low in protein) muscle.

You also need carbs and some fats, as well as fruits and vegetables. Whole grains are also an important source of glycogen, which fuels muscles.Heart-healthy fats such as salmon, avocado, and olive oil are also important sources of energy.

Choose the exercise that best suits your goals

You need to choose a consistent and rewarding exercise routine. Find a strength training class near you or find a training video online.

Decide if you need weight exercise and resistance bands, or if you need free weights or an exercise machine. There is no wrong kind of exercise.

Don’t forget to rest

Having time to rest is as important to muscle growth as getting up and moving. If you don’t give yourself time to rest, you won’t be able to repair the muscles you were working on. Not stretching or resting after training is a common cause of muscle damage.

Try supplements

We’ve all heard about protein shakes and powders. These are useful supplements that you can include in your diet while working to build muscle, especially if you’re over 40.

Low hormone levels (testosterone and estrogen) cause muscle loss with age. Since middle age, adults lose an average of 3% of muscle strength each year.

No matter what kind of exercise you choose, exercise is good for your body.

Some people prefer aerobic exercise to keep their heart healthy, while others do yoga to stay fit and supple. Many people practice a combination of exercises. No matter what exercise you choose, you will benefit your muscles.

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