+38 050 933 51 60
+38 093 369 29 10Building muscle mass is not just a matter of intense training in the gym, but also a comprehensive approach that includes
- proper diet
- fluid intake;
- adequate sleep, etc.
Following these five basic rules can significantly speed up the process of building muscle and improve your overall health and well-being.
Strength training – how important is it?
Strength training is the basis for building muscle mass. Regular weight-bearing exercises cause micro-tears in muscle tissue, which in turn leads to the process of adaptation and muscle growth.
The key is to adapt your training to your own abilities and goals. Your training plan should include a variety of exercises, including both isolated and multi-joint exercises. Multi-joint exercises, such as squats, bench presses, or deadlifts, use more muscles, which accelerates muscle growth.
Diet – proteins, carbohydrates and fats
Diet plays a key role in the process of building muscle mass. In order to provide the body with the required amount of building material for muscle regeneration and growth, it is necessary to consume the required amount of protein.
The recommended amount is approximately 1.6-2.2 g of protein per kilogram of body weight per day. Protein sources should be varied and include meat, fish, eggs, dairy products and possibly plant sources such as beans, lentils or tofu.
Adequate hydration of the body
Water is a key ingredient in building muscle mass. During intense training, the body loses a lot of fluid through sweat, so proper hydration is extremely important. Consuming the right amount of water before, during and after exercise helps maintain adequate hydration, which affects the body’s performance and regeneration.
Sleep and regeneration are the basics
Sleep is extremely important for building muscle mass. It is during sleep that the body recovers, synthesizes proteins and grows. Lack of sleep can lead to lower testosterone levels and increased cortisol levels, which can disrupt the process of building muscle mass and lead to excessive fatigue and slower training progress.
Regularity is the key to a good figure
Systematicity is a key point in the process of building muscle mass. Regular and consistent training and proper nutrition produce the best results. It’s also important to monitor your progress and adjust your training and diet as necessary to ensure continued muscle growth.