2023-04-28 16:57:53
Although a large number of people go to the gym to lose weight, there are also those who want to gain muscle massthis being the reason to attend these sports spaces without fail or also to be able to do it from home.
However, this is not achieved overnight, as Going to the gym alone does not achieve this goal, but also includes proper nutrition and rest. To achieve this goal it is necessary to perform some tasks, which will allow you to see, in the long term, the desired objectives without overtraining.
What is muscle hypertrophy?
According to ‘Men’s Health’, it is the increased growth of muscle cells, which begins with strength and resistance trainingwhich means to ‘press’ the muscles with resistance exercises, repeatedly lifting heavy loads, which stimulates the release of muscle growth hormones and other metabolites, which ‘Medline’ summarizes as “any substance produced during metabolism”.
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That ‘pressure’ that is exerted during the repetition of exercises causes the muscles to increase in their fibers, both in diameter and in length.
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Expert advice to gain muscle
In addition to what has been mentioned above, some bodybuilders advise:
1. Consume more protein: It is recommended that following ‘stressing’ your muscles consume a sufficient amount of protein, whose amino acids will go directly to the muscle to rebuild it and protein synthesis will repair them. Protein will help you produce hormones like insulin and growth hormones. The ideal is to consume 1.2 to 2 grams for each kilo of weight.
2. If you’re a weight trainee, don’t eat like a non-exercise person. That is to say, to gain muscle you must consume around 2,800 calories a day, which can be divided into your three regular meals. Figures like Jim White, bodybuilder and nutritionist, state that “food is the cornerstone of building lean muscle.”
3. Although protein consumption is essential, so are other food groups such as carbohydrates and fats. ‘Men’s Health’ reports that “the right combination will help you gain weight and muscle, but not fat. A recommended ratio would be: 50 percent carbs, 25 protein, and 25 fat.
4. Hydration is also an important part, when it comes to gaining muscle mass, since poor hydration will cause fatigue and decrease your performance.
5. Choose a good protein supplement. There are several of them on the market known as ‘Whey’ that are mostly produced with whey. This should be consumed right following training so that there is a good protein synthesis.
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6. The personal trainer from Cartagena Luis Alfonso Lara Orozco, -Hiit2Fit- suggests doing strength exercises either self-loading, weights or HIIT -high intensity interval training- for at least 30 – 60 minutes, three times a week; as well as avoiding and controlling stress levels: “Under stress, the body secretes hormones (cortisol) that do not allow the muscle to maintain itself and in extreme cases, it even degrades muscle mass,” says the trainer.
Lara also recommends that to gain muscle it is important what happens in the 24 hours following the exercise, that is, it is important to rest, but also to have an active recovery with activities such as walking or jogging, “The muscle does not grow at the time of exercise, it grows at rest, hence its importance”, he concludes.
Overtraining can cause injuries that would affect your health in the long run. In the event of this situation, always consult with health professionals.
LUZ ANGELA DOMÍNGUEZ CORAL
DIGITAL SCOPE WRITING
TIME
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