To amplify muscles, you must know these rules 5

 

Some people spend many years of their lives going to gyms and doing endless exercises.

The results may not be what they want, so they want to clearly inflate and build muscle, but there may be some errors in their program, which leads to unwanted results.

Muscle amplification - knowing 5 basic rules with the importance of these foods

We offer you, dear reader

5 basic rules for muscle amplification with the importance of foods,

This helps you to continue training.

1- Calories are a healthy source for the body

Before thinking about bulking up muscles and adding mass to your body, you need to eat more.

calories, but the nature of things may differ from person to person.

These calories should be a healthy source of food, especially protein, and increase the number of meals you eat per day, and add other calories through simple tricks such as peanut butter that you use a little more, and be careful not to add calories to unhealthy fats or Fast food and soft drinks.

2-Muscle enlargement program

In any given muscle building and bulking program, you must pay attention to five important rules.

Choose the right exercise

The rule is that the more complex the exercises, the more muscle mass you have. You should keep doing exercises, chest exercises, limbs, abdominal exercises, thigh and back exercises.

Don't try to commit yourself to a complex set of exercises that never ends, but it is better to follow several types of exercises focusing on a larger group of muscles, and of course coordinate with your coach about that.

3-Weight lifting

Lifting weights increases your strength, and the stronger you are, the more weight you will lose. The higher your total capacity (the amount of weight you use multiplied by the number of repetitions you perform), the more muscle mass you can gain.

4-Double the protein

Protein is useful for building muscle mass. You can eat more than 20-30 grams of protein per meal. You need to eat a gram of protein for every pound of your weight. If you eat this amount, you don't need to double your protein intake.

5-Choose good types of food

The biggest mistake athletes make when building muscle mass is choosing the wrong types of food. First, you must remember that the goal is to increase muscle mass, not fat, so you need to stay away from sweets, cakes, and pizza. Think steak, potatoes, vegetables and fruits. For whole grains, milk and its derivatives.

sleep enough

You must get enough sleep to increase your growth hormone levels. This natural hormone plays an important role in building muscle and recovering from the effects of exercise. The opposite happens when you don't sleep long enough. Another stress hormone, cortisol, stunts muscle growth.

The best foods for muscle growth

It is suitable for your ability to amplify your muscles and increase mass directly with food, so most nutritionists and trainers suggest a list of foods, which can guarantee you time and the result will not waste your exercise in vain, and this list includes the following:

•  Whole eggs
• chicken breasts
• Red meat of grass-fed animals
• Fish oil and fish oil
• Whole grain

•  Oatmeal
• spinach
• sweet potato
• rice
• almonds
• Dates and raisins
• broccoli
• Milk and cheese
• Lentils and chickpeas
• water with vegetables

In conclusion, dear reader, after you know the rules of muscle hypertrophy and the foods that help you, you have to run out of these rules by joining and you will see the result that is involved.

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