Protein is vital for the body to function normally. Proteins including meat, dairy, other animal products, nuts, grains, and beans are necessary for bone, skin, organ, hormone, enzyme, antibody, and neurotransmitter function.
Proteins that a person consumes are broken down into vital amino acids. Simple carbs break down very quickly, while complex carbs take longer to digest. Fats should account for around 20 to 30 percent of daily calorie intake.
Common dietary sources of fats include:. Vitamins and minerals make up the category known as micronutrients. These are vital for processing the above macronutrients.
Additionally, for those wanting to build muscle, minerals, such as calcium , phosphorous, iron, and zinc are necessary, as well as electrolytes, including sodium, potassium , and magnesium for all athletes. It is important to speak with a nutritionist or doctor before starting any supplement program to be sure certain vitamins and minerals are safe to consume.
Aerobic or cardiovascular exercise is an essential part of heart health and metabolism, and this can be beneficial for muscle growth. This especially true in those who lead sedentary lifestyles. Aerobic activities offer the most benefit for muscle growth when they are done for 30 to 45 minutes a day 4 to 5 times per week. People should speak with their doctor about the safe range for their heart rate during aerobic exercises. After strength exercises, it is recommended that the muscle group be given a time of rest for recovery.
Each muscle group should have 1 to 2 days of rest following resistance training, and it is not advised to work the same muscle group 2 days in a row.
A person should get to know their body and listen to its cues. If they are in pain, they should take a longer rest to allow the muscles to recover. If someone is experiencing an abnormal amount or type of pain, they should speak with a trainer to be sure they are using proper form when doing their exercises, or a doctor if an injury needs assessing. Building healthy muscles is vital for good body function and strength. Although it may take weeks or months to notice muscle growth, consistent workouts with resistance training, aerobic activity, and a healthful diet should maximize results.
A personal trainer may be able to offer insight into beneficial exercise methods and form, as well as interval and intensity of training programs tailored to individual needs. As always, people should speak to a doctor before starting any new exercise or diet program, to make sure it is the right choice to achieve the results they want. Exercise and sore muscles go hand-in-hand, but a particularly challenging workout or new routine can take this pain to another level. Find out why. Head over to our workout section and you'll find everything from beginner's bodyweight moves to hardcore, compound workouts.
To bulk up, Laidler recommends at least 1 gram of protein per pound of bodyweight, with the rest of your diet adjusted to accommodate the right ratio of protein, carbs and fat. Not sure how to devise the right diet for you? Type keyword s to search. Today's Top Stories. Tara Moore. Related Story. This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.
You may be able to find more information about this and similar content at piano. Benji Tiger, a personal trainer at OrangeTheory , agreed.
If the number on the scale is rising steadily and frequently, the weight gained may be the result of fat gain and not muscle, if liquid retention isn't the case. While you can still gain muscle even if you are eating poorly, a diet of mostly saturated or fatty foods will hinder muscle growth rather than support it.
Building muscles may be a slow process, but the dedication to maintaining a healthy lifestyle will show over time. Join thought-provoking conversations, follow other Independent readers and see their replies. Want to bookmark your favourite articles and stories to read or reference later?
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