The care of food and training is important for hypertrophy
Getting muscle mass is among the objectives of most of the people attending the gym. However, the subject becomes a controversial term when professionals seek quick results. After all, just like any other exercise, hypertrophy requires constancy.
In this sense, knowing how to earn healthy muscles is a priority, above all because making the muscles grow well beyond eating well or attending the gym.
Below, take a look at 10 habits that help increase muscle mass!
1. Having a diet rich in protein
If you try to earn muscle mass, one of the first things you need to understand is the role of protein. This is because they are the basis for the construction of muscle tissue, being crucial not only for maintenance, but also for the gain of mass mass and should be ingested in the right quantity.
“Studies show that for a gain focused on hypertrophy, we should ingest 1.5 ga 2 g for kg of body weight. This means that if you have 80 kg, you should ingest, in the hypertrophy process, between 120 GE 160 g proteins”, explains the nutritionist Marcella Garcez.
2. Consume sufficient calories
Consuming enough calories is essential for those who want to earn muscles, since the body needs extra energy to build new fabrics. When the calorie intake is less than necessity, the body cannot perform this process efficiently and can even use muscles as a source of energy. Therefore, the maintenance of a caloric surplus – that is, the ingestion of more calories than those spent – is one of the foundations for muscle growth.
3. Come constantly
If attention is paid to muscle hypertrophy, the body will have to respect 3 principles: specificity, physiological adaptation and intensity. By understanding that each body is unique and respects each adaptation phase, it is necessary to regulate the volume and intensity of training for the results.
Personal trainer and physical educator Tauan Gomes explains that the muscles are trained with healthy training and habits. “It is important to understand that the muscle is built with training, food and rest. Beginners with a good training structure can have results that align the 3 pillars with a frequency of 3 sessions in the 40 -minute week, “he says.
In addition, after a while, it is necessary to improve training to continue earning muscle mass. “For non-sedentary and with a training frequency of more than 3 months of activity, to continue obtaining results, it is necessary to increase the training time, the variability of the stimuli and the frequency of bodybuilding and can reach up to 7 workouts in 25-60 minutes”, he adds.
4. Transport on regular training
If constancy is the basis for hypertrophy, the exchange of training They are certainly the pillars. This is because the change in the exercises practiced every 4 or 5 weeks guarantees different stimuli to the muscles, accelerating the process of gain of muscle mass. However, it is always advisable to consult a professional to exchange and avoid the risk of injury.
5. Sleep well
You may have heard the sentence: “It is at rest that the muscle grows”. According to nutritionist Marcella Garcez, sleeping for at least 8 hours a day is essential for muscle growth. “In addition to helping to maintain the lean mass and regenerate muscle fibers, our body needs this repair rest to improve the immune response,” he says.
6. Take it heavy in training
The muscles grow a lot only if you are strength. So have Intensity in training It is an important detail. “The main point is to generate sufficient effort, training with intensity. And the intensity of the training can be reached in two ways: with high loads and few repetitions, and with low loads and more repetitions […]”, He exposes the personal trainer Caio Signoretti.
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If you train for a while and you realize that the muscles are not growing, it is possible that the effect of the plateau disturbs you. That is, the results in the body are not seen because the muscle gets used to the stimuli it receives, therefore the need to change the load of the training.
“It is interesting that it has a variation and a periodic exchange is made in training. It can be every 30 or 40 days, depending on the frequency in which the person has Academy. So, for example, in the first training exchange, you can only increase the load of exercises and make fewer repetitions. After 30 days, in the second exchange, he continues to do the same exercises, but reducing the load and increasing the repetitions “, explains Caio Signoretti.
8. Check the rest time between the series
The control of rest time between the series is an important strategy to stimulate muscle growth. When the interval is well dosed – usually between 30 and 90 seconds – the muscle remains under tension longer, which promotes hypertrophy. Very long rest can reduce the intensity of training, while very short intervals can compromise the correct execution of the exercises.
9. Hydrates the body
The muscles are formed by 75% of water. Therefore, to stimulate the growth of muscle mass And keep your body healthy, you should bet on the regular intake of at least 2 liters of water per day. And, of course, associate the practice with a healthy diet and regular training.
10. Follow -up professional
When it comes to gaining muscle mass, it is always important to consult a doctor, nutritionist and/or a professional education professional for better results. This is because these experts will adapt the exercises based on their goals and plan an effective strategy to obtain a healthy muscle gain in a healthy and without exaggeration.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
