How to build muscles in a healthy way?
Feb 17 2022 - Gluteboost Team
The benefits of building muscle mass goes beyond how you look. According to the Centers for Disease Control and Prevention (CDC), muscle-building exercise can help Curve-Building balance, lower the incidence of falls, improve blood sugar control, sleep, and mental health.
Building muscle is also a critical part of healthy aging. The average individual loses muscle as early as the age of 25. Muscle loss averages 8% every decade between the ages of 40 and 70, then increases to 15% after 70.
The way to counteract that loss is to find out the best way to grow muscles naturally.
Muscle Building Diet
Start with a focus on diet. Eating a good breakfast, for example, helps you start your day with a burst of energy. After that, try to eat something small every three hours.
The simplest option is to eat your breakfast, lunch, and supper as usual, with meals post-workout, before bed, and two snacks in between. You will be less hungry if you maintain your food intake because eating smaller meals more frequently than a few large ones will reduce your stomach size. Also, eat protein with each meal along with fruits and vegetables.
Choose the Proper Weight
Answering the question,”How do muscles grow?” will show you why choosing the proper lifting weight matters. Every time you do strength training exercises that challenge your muscles, they develop micro-tears. The human body is built to adapt to avoid damage. So, in response, the body tears down the muscle and builds it back stronger.
If you lift too much weight, you may cause damage that takes longer to repair. If you lift too little, you won’t challenge the muscle enough to cause micro-tears. You know you are lifting the right amount if you get to the end of your repetitions and feel like you can't do anymore.
If you do ten and on the last repetition, you feel like doing more; you need to increase your weight load. If you can’t make it to 10, you need to lighten it. If you can do more than 20 reps, your weight isn’t heavy enough to build more mass.
Do Exercise Properly
The best way to grow muscles is to exercise, but if your form isn’t correct, you risk getting hurt or seeing no results. Also, make sure to pick exercises that help you reach your muscle-building goals.
To create larger biceps, for example, you must do biceps-specific workouts. This might be a single bicep exercise like a bicep curl or a compound bicep action like a pull-up. You won’t get bigger biceps by doing sit-ups, though.
Consider Some of the Best Muscle Building Supplements
Make supplements part of your muscle-building diet. Supplements that use all-natural ingredients can help you build muscle faster.
For instance, Gluteboost’s ThickFix XXL Weight Gain Supplements helps to maximize muscle gains in all the right places by activating your appetite and giving you more to work with at the gym. You can eat 300–500 calories per day beyond your baseline needs for long-term muscle building without gaining too much fat.
Just make sure you are eating the right foods. Eating an extra muffin each day isn’t the same as having a mid-morning protein shake. According to recent studies, people exercising to grow muscle should consume 0.72 grams of protein per pound (1.6 grams per kg) of body weight every day.
Still, wondering how to build muscle? Find out more about Gluteboost products to help build muscle and get lovely curves by visiting our website today.