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 life, contribute 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!
However, sometimes people suffer from injuries that prevent them from maintaining their level of muscle mass, so the HSN portal provided some recommendations to maintain this organ in case they cannot continue training.
Initially, it is highlighted that the type of injury must be known, as well as its duration, which can be determined by a specialist, so the most recommended is:
- Set maintenance calories or slight caloric surplus: Lack of exercise limits entering a caloric deficit so as not to gain fat, but since the goal is to maintain muscle, calories are needed.
- Keep protein intake high: This nutrient will be essential if the purpose is to maintain muscle mass.
- Train as much as possible: It is recommended to do exercises that do not compromise the injured area. For example, if there is pain in the elbow, routines can be done that do not compromise this part of the body.
- Maintain good habits: It is necessary to rest the necessary time, drink plenty of water, maintain a balanced diet, with an optimal supply of micro and macronutrients and ingest essential fatty acids.
Tips to gain muscle mass from the moment you get up
According to the portal The universe, there are several methods to help win it from the moment the person gets up. These are:
- Shower with cold water: This will help increase your energy level and mood.
- Eat protein throughout the day: This nutrient is satiating, since its amino acids feed the muscle and it is the macronutrient responsible for muscle growth.
