2023-07-01 14:56:19
Without a doubt, a good exercise routine is worthless if it is not complemented by a good diet and the corresponding supplements for each stage of training. If what you really want is to improve nutrition to achieve true sports goals, it is key to know which product is the right one for each moment.
On the other hand, according to nutritionist Tatiana Zanín, supplements are essential to gain muscle mass and be a complement to food. The expert points out that whey protein is one of the most recommended supplements for this purpose.
But there are several options to achieve the increase in muscle mass, through natural methods:
Squats: This exercise works the leg muscles, buttocks, and core muscles. You can do this without weights or use items like water bottles or book bags to add resistance. Push-ups: These are great for building strength in the chest, shoulder, and triceps muscles. If you find it difficult to do full push-ups, you can start with your knees on the floor. Pull-ups or inverted rows: If you have a pull-up bar at home, you can do pull-ups. If not, you can perform an inverted row using a sturdy table or any stable, waist-high surface. This exercise works the muscles of the back and arms. Lunges: Lunges are excellent for working the muscles of the legs and buttocks. You can perform them forward, backward, or to the side. For an added challenge, you can hold weights in your hands or wear book bags.Plank: The plank is a resistance exercise that works the abdominal, gluteal, and stabilizing muscles of the back. Maintain an upright and firm position for a set period of time.
Remember that rest and proper nutrition are also important for muscle development. If you are looking for a more complete and personalized exercise program, I would recommend seeking the guidance of a personal trainer or health professional.
According to experts, it is important to get enough protein in your diet. People must consume them every day, because the body does not store them in the same way that it stores fats or carbohydrates. The amount required depends on age, gender, health status, and level of physical activity.
When doing physical activity, protein consumption is key, especially if the person intends to gain muscle. According to the American College of Sports Medicine, the usual amount of protein should form between 10 and 35% of the daily diet for energy. So, if you consume 2,000 calories a day, protein should make up between 200 and 700 of the total.
It should be noted that training between three and five times a week to gain muscle mass, regularity is of the utmost importance. In the same way, it is important that the same muscle group is worked from one to two times, since muscle rest is essential for hypertrophy.
*This article was created with the help of an artificial intelligence that uses machine learning to produce human-like text, and curated by a journalist specialized in SEMANA
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