Column “Golf Healing” by “Lt. Gen. Somsak Tengkiat, an orthopedic doctor at Phramongkutklao Hospital and Ramkhamhaeng Hospital. More than 30 years of experience in patient care somsak_doctor@hotmail.com”
“A good bastard is really trying to lose weight…so he let him go to the gym. Where has it been secretly bought a lot of food, chicken breasts, eggs, vegetables like this, how can it be reduced? Khun Chusa-nga gave a long and stretched remark to the doctor to listen to him emotionally, grieving that he had been deceived by the group to ask for money to apply for a fitness club. The doctor listened until the end and replied, “That’s right. I recommend it myself.” “Ah!!” HyeShu was confused!
If you want to reduce fat effectively Must keep the body in a state of Calorie deficit is to use more energy than received. This is one technique to build muscle itself. So what should I do? Let’s listen to Dr. Khao’s advice.
– Why build muscle? Gaining muscle is not only beneficial for people who want to lose fat. But everyone needs perfectly strong muscles. for our good health in many ways Because our body consists of more than 600 muscles in different parts of the body to perform various activities and movements. The need for strength and power from a lot of muscles is what follows. Muscle cells are destroyed where we cannot see and this is The beginning of the process of building muscle within the body.
When muscle cells are destroyed Maybe because of heavy use. What happened next was inflammation of the muscles Damaged cells release cytokines, signaling to a team to help repair inflammation. During this time, the muscle is in a state called hypertrophy, where the tissues in the area gradually return to normal in a larger and larger way. stronger than before In order to make it strong enough to use in the next activity, the conclusion is a cycle. “Muscles are destroyed – inflamed – repaired – regenerated and bigger.” This is why our muscles are bigger. After continuous exercise itself.
This process, of course, involves many raw materials, especially proteins. Which is very important in building muscle as muscle fibers are composed of amino acids. There are also other substances such as testosterone and I GIF (Insulin Like growth factor) and the most obvious way to see results is by lifting weights or lifting dumbbells. which has 5 principles as follows:
1. Lifting weights at a level that makes your muscles feel tight and tired. When doing so often until the muscles begin to adjust. To gradually increase the weight little by little. to cause destruction and repair
2. Increase the number of repetitions of weight lifting. After adding the weight in the first
3. Increase the number of sets in weight lifting, for example 6 reps equals 1 set.
4. Increase hold time while lowering. To create resistance for 3 seconds but not more than 6 seconds because in research it may cause too much injury, not effective in building muscles.
5. Using the correct posture is the most effective way to destroy muscles.
If you want to lose fat, you need to add enough protein to build muscle. But the hardest thing is Forcing yourself to get up to exercise regularly, which depends on our own discipline.
Cr.Dr.Kao Tonsomboon