Some people seek to increase their muscle mass so that their body looks more toned and with greater volume, but to achieve this you have to be persistent.
Muscle strengthening can help build strong bones, control weight, improve quality of lifecontribute to better balance and reduce the risk of falls, treat chronic conditions, sharpen intellectual skills, among others, according to Mayo Clinicnon-profit entity dedicated to clinical practice, education and research.
“Muscle mass is made up of the total set of tissue commonly called muscle. Skeletal muscle is an organ whose fundamental function is to facilitate movement, joint stability and structural protection of our skeleton. This has the ability to expand or bulge, a fact that will depend on the force that we apply to the muscle. The more force, the greater the muscle mass of the subject to be able to oppose resistance”, explained the physical educator Daniel Molina.director of the Analítica Muscular center in Madrid, to the Spanish magazine ¡Hola!
In this sense, the portal better with health explained that those who want to increase their muscle mass, they can resort to parsley, a herbaceous plant of the Apiaceae family.
The media highlights that this food has a high content of nutrients, among which lysine stands out, a fundamental amino acid that promotes the growth and regeneration of connective tissues of cartilage and tendons.
It can be eaten raw in salads and also in smoothies combined with any fruit or vegetable.
In recent days, nutritionist Júlia Farré revealed on her website that food should include:
1. Carbohydrates: “This macronutrient should constitute between 60% and 70% of the total caloric value of the intake” and common carbohydrate foods include:
- Grains: Like bread, noodles, pasta, crackers, cereals, and rice.
- Fruits: Like apples, bananas, berries, mangoes, melons, and oranges.
- Dairy products: Like milk and yogurt.
- Legumes: Including dried beans, lentils, and peas.
- Snacks and sweets: Such as cakes, cookies, candies, and other desserts.
- Juices, soft drinks, fruit drinks, sports drinks and energy drinks with sugar.
- Starchy vegetables: Like potatoes, corn, and peas.
2. Proteins: It is recommended to consume between 1.2 and 1.5 grams of protein per kilogram of weight daily. If the weight is 70 kilos, you should consume between 84 and 105 grams of protein daily. It is important to keep in mind that these are grams of protein and not grams of food.
3. Fats: olive oil, avocado, olives, nuts or oily fish. However, the World Health Organization (WHO) suggested reducing saturated fat intake to less than 10% of total calorie intake, and trans fat intake to less than 1%.
Similarly, experts recommend drinking at least two liters of water, sleeping for eight hours and not skipping any daily meals.
For its part, regarding exercise, the non-profit entity pointed out that to obtain the best results, it is best to consider these basic principles of weight training:
- Learn the proper technique. A trainer or other physical training specialist might teach the correct form and technique.
- Perform warm-up exercises. Cold muscles are more prone to injury than warm muscles.
- Do a single set of reps. Theories regarding the best way to approach weight training abound, including countless reps and hours in the gym, but research shows that a single set of exercises with a muscle-fatiguing weight following 12 to 15 reps can build muscle effective in most people and can be as effective as three sets of the same exercise.
- Use the proper weight. The proper weight to lift is enough to tire your muscles following 12 to 15 repetitions.
- Start small. Once your muscles, tendons, and ligaments get used to weight-lifting exercises, you can gradually increase the weight.
- Take time to rest. To give the muscles recovery time, a full day should be rested between each specific muscle group. In other words, if leg and gluteal training was done on Monday, it is recommended that you rest on Tuesday and work on that muscle group once more on Wednesday.
