Muscle
what
is muscle?
How
do we build muscle?
What
do we need to build
muscle?
It’s
finally summer! Are you ready to show-off at the beach? If not, you
should go work out! And this blog will help you understand everything
you need to know about muscle building
1-Muscles:
Muscle
is the tissue of the body which primarily functions as a source of
power. There are three types of muscle in the body. Muscle which is
responsible for moving extremities and external areas of the body is
called "skeletal muscle." Heart muscle is called "cardiac
muscle." Muscle that is in the walls of arteries and bowel is
called "smooth muscle."
Muscles
and nerve fibers allow us to move our bodies. They enable our
internal organs to function. The human body has over 600 muscles,
which make up around 40 percent of our bodyweight.
All
muscles are made of a kind of elastic tissue.Each muscle consists of
thousands, or tens of thousands, of small musculus fibers. Each
muscle fiber is about 40 millimeters long. It consists of tiny
strands of fibrils.Each muscle fiber is commanded by a nerve, which
makes it contract. A muscle's strength depends mainly on how many
fibers are present.
To
fuel a muscle, the body metabolizes food to make adenosine
triphosphate (ATP), and muscle cells turn ATP into mechanical energy.
Humans
and other vertebrates have skeletal, smooth, and cardiac muscles.
2-Building
Muscles:
Developing muscles through exercise
Developing
muscles through exercise can improve cardiovascular health, bone
health and overall wellbeing, and it can enhance strength and
stamina.
There
are different types of exercise.
Aerobic
exercise:
sessions are of long duration with medium-to-low levels of exertion.
The muscles are used well below their maximum strength capacity. A
marathon is an example of an aerobic activity with very long
duration.
Aerobic
activities rely mainly on the body's aerobic, or oxygen, system. They
use a higher proportion of the type 1 "slow twitch" muscle
fibers. Energy consumption comes from carbohydrates, fat, and
protein. The body produces high quantities of oxygen and produces
very little lactic acid.
Anaerobic
exercise:
the muscles contract intensely at a level nearer to their maximum
strength. Athletes who aim to improve their strength, speed, and
power will focus more on this type of exercise.
A
single anaerobic activity lasts from a few seconds to a maximum of 2
minutes.
Examples
include weight lifting, sprinting, climbing, and jumping rope.
Anaerobic
exercise uses more type 2 "fast-twitch muscle fibers." The
main fuel sources are ATP or glucose. Less oxygen, fat, and protein
is used. This type of activity produces high quantities of lactic
acid.
Anaerobic
exercises will make the body stronger, but aerobic exercises will
make it fitter.
To
maintain healthy muscles, it is important to get regular exercise and
to eat a healthy, balanced diet.
The
Academy of Nutrition and Dietetics recommend doing muscle
strengthening exercises for the major muscle groups - legs, hip,
chest, abdomen, back, shoulders and arms - at least twice a week.
This
could be through lifting weights, using a resistance band, or
everyday chores such as gardening or carrying groceries.
Protein,
carbohydrates, and fat are necessary for building muscles. The
Academy suggests that 10 to 35 percent of total calories should be
protein, but not more.
They
recommend good-quality, low-fat carbohydrates, such as wholemeal
bread and low-fat milk or yogurt. While fiber is important, they
suggest avoiding high-fiber foods just before or during exercise.
3-What
do we need to build muscles? ( aside from exercises):
ou
want to pack on some serious muscle. It’s understandable, but a lot
harder than simply working some squats and deadlifts into your daily
routine. You not only need to have the discipline to develop and
stick to a weight lifting regimen, but you also need to fuel
your body with the elements you need to build muscle. That means lots
of protein, and very little, if any, sugars, fats, and foods dense in
empty calories and carbs. In fact, since you plan on gaining
mass, you need to be eating more calories than you need — so that
your body can build on top of what you already have.
Here
are seven of the best foods you can eat for building some serious
muscle.
1.Eggs!
You
can easily make eggs a staple
they’re
relatively cheap, packed with vitamins and protein, and can be cooked
in a number of ways. If you really want to get after it, you can just
go for the egg whites, which will lower the calorie content, but also
means you miss out on some nutrients. Still, eggs are one of the most
complete whole foods you can get your hands on, and for those of you
looking to pack on muscle, a fresh carton should always be close at
hand.
2.Cottage
cheese.
Some
people are grossed out by cottage cheese. It may be a texture thing,
or maybe they just don’t like the taste — but it’s hard to deny
that cottage cheese is one of the best foods you can buy for building
muscle. If you stick to low-fat or fat-free cottage cheese, you can
get an enormous amount of protein, with relatively little calories.
There are many brands and types, so try some out and see what you
like. There’s nothing better for a post-workout snack, or for a
midday pick-me-up.
3.Salmon!
Again
— if you’re looking for a lean food with huge levels of proteins,
salmon is it. Plus, you get the benefits of essential amino and fatty
acids, which your body needs to keep you healthy (and your brain
firing on all cylinders). The big knock here is that salmon can be
pretty expensive, especially if you want to keep a lot of it around.
If you’re breaking the bank, substitute salmon for tuna — it’s
cheaper and delivers many of the same benefits.
4.Chicken!
Chicken
breasts are a staple of many people’s diet, and for good reason.
They’re lean, protein-packed, and can be prepared in a huge number
of ways. Basically, it’s one of the most versatile and
cost-effective cuts of meat that you can get. You can pair a grilled
chicken breast with just about anything, but the biggest knock
against them is that people tend to get sick of eating them day after
day. Get creative, though, and use the relative inexpensiveness of
chicken to your advantage.
5.Oatmeal
( I highly recommend it)
Need
a break from your daily intake of eggs? Try oatmeal. It’s easy to
make, cheap to buy, and you can customize it in a thousand different
ways so don’t be afraid to throw some fresh fruit in there for an
extra punch of vitamins and minerals. Oatmeal can be a good source of
healthy fats and carbs, too, to help you refuel if you’re feeling
fatigued or tired. It also has some good protein content.
6.Vegetables.
People
who eat fruit and vegetables as part of their daily diet have a
reduced risk of many chronic diseases. USDA's MyPlate encourages
making half your plate fruits and vegetables.
Vegetables
are important part of healthy eating and provide a source of many
nutrients, including potassium, fiber, folate (folic acid) and
vitamins A, E and C. Options like broccoli and spinach, tomatoes and
garlic provide additional benefits, making them a superfood!
Potassium
may help to maintain healthy blood pressure. Dietary fiber from
vegetables helps reduce blood cholesterol levels and may lower risk
of heart disease.
Folate
(folic acid) helps the body form healthy red blood cells. Women of
childbearing age who may become pregnant and those in the first
trimester of pregnancy need adequate folate to reduce the risk of
neural tube defects and spina bifida during fetal development.
- The nutrients in vegetables are vital for health and maintenance of your body.
- Eating a diet rich in vegetables may reduce risk for stroke, cancer, heart diseases and type-2 diabetes.
- One to four cups of vegetables are recommended each day, depending on how many calories you need
8.Whey
protein!
here
is a reason why whey protein supplements are the most popular
supplement in the fitness industry: they
provide a fast and convenient source of protein at an affordable
price. Bodybuilders
normally use them when they wake up, right after their workout, and
mixed with some of their meals. For the rest of us, a scoop in our
shakers right after our workouts can be very effective for muscle
mass gains. It’s important that you still get high quality protein
from whole foods and use whey protein as a boost.
So
To
build muscle you need to invest both your money and time, exercise
(Depending on what kind of muscle you want to build) and plan a
healthy diet
P.S:
My friend is a trainer and he can make a free workout plan for you,
just leave a comment.
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