Features of complexes of fitness exercises for gaining muscle mass

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A slen­der body with embossed mus­cles and fem­i­nine forms is the dream of many girls who are active­ly involved in fit­ness. In the body of a woman, the ana­bol­ic hor­mone testos­terone, which is respon­si­ble for the growth of mus­cle tis­sue, is pro­duced approx­i­mate­ly 10 times less than in men. There­fore, pro­grams for gain­ing mus­cle mass for girls have their own char­ac­ter­is­tics, which are impor­tant to con­sid­er when build­ing a train­ing process.

Subtleties of physiological processes during muscle growth

Mus­cle fibers are made up of dif­fer­ent types of pro­teins and trace ele­ments that are syn­the­sized from free amino acids. They can be obtained from foods rich in pro­tein: meat, eggs, fish, milk and its deriv­a­tives.

With a lack of pro­tein com­ing from out­side, the body begins to get it from its own resources, destroy­ing the exist­ing pro­tein reserves in the mus­cles.

Con­sum­ing a bal­anced diet starts the process of pro­tein syn­the­sis with a slow­down in its break­down in mus­cle tis­sues, and phys­i­cal activ­i­ty increas­es its effec­tive­ness. Pro­tein syn­the­sis after exer­cise con­tin­ues for 72 hours. Thus, in order to build mus­cle, it is nec­es­sary to con­sume the right pro­tein foods and reg­u­lar strength fit­ness train­ing.

Features of fitness programs for gaining muscle mass

Features of fitness programs for gaining muscle mass

For a quick set of mus­cle mass, inten­sive fit­ness train­ing is nec­es­sary, designed to take into account the indi­vid­ual char­ac­ter­is­tics of the per­former. They must nec­es­sar­i­ly include sports ele­ments per­formed using spe­cial weights in the form of dumb­bells, weights, and bar­bells.

They pro­vide the nec­es­sary resis­tance for fur­ther over­com­ing, which sig­nif­i­cant­ly increas­es the effec­tive­ness of train­ing and leads not only to the strength­en­ing of mus­cle fibers, but also to an increase in endurance and strength indi­ca­tors. Through resis­tance train­ing, you can work out every mus­cle in the body in detail.

The fit­ness train­ing strat­e­gy used should be tai­lored to the char­ac­ter­is­tics of phys­i­cal fit­ness and indi­vid­ual anthro­po­met­ric para­me­ters of a per­son.

Key indicators that affect the growth of muscle fibers

The speed and qual­i­ty of mus­cle growth is influ­enced by 2 main indi­ca­tors:

    volume — the number of repetitions of the fitness elements included in the program;
    total load — working weights lifted during the training process.

Both vol­ume and total load should grad­u­al­ly increase as the fit­ness of the body increas­es. It is also impor­tant to con­sid­er that after each ses­sion, the body needs at least a day to recov­er.

The principles of fitness training for gaining muscle mass

There are many train­ing pro­grams for gain­ing mass, but they are all based on the fol­low­ing prin­ci­ples:

    complex load (during fitness, various muscle groups should be involved);
    resistance force (use of additional weight);
    progressive overload (gradual increase in working weights and load intensity);
    work to the limit at the limit of possibilities;
    proper nutrition (the diet should consist of foods rich in protein and fiber).

Basic nutrition for those who want to build muscle

Basic nutrition for those who want to build muscle

Nutri­tion is an impor­tant aspect in the process of build­ing mus­cle. With­out a well-com­posed, bal­anced diet, ongo­ing train­ing will not bring the desired effect.

Pro­tein is the main build­ing mate­r­i­al of mus­cle fibers. To main­tain the process­es in the body to increase mus­cle mass, a spe­cial pro­tein diet is need­ed. For women involved in strength train­ing, the dai­ly intake of pro­tein is 1.8 grams per 1 kilo­gram of body weight. That is, a girl who weighs 55 kg needs to con­sume about 99 grams of pro­tein dai­ly.

The main sources of pro­tein can be meat, fish, eggs, legumes, dairy prod­ucts. It is they who sup­ply the body with “com­plete” pro­teins, which are nec­es­sary to stim­u­late the process­es of mus­cle syn­the­sis and the for­ma­tion of ener­gy reserves.

At the same time, nutri­tion should be bal­anced and var­ied. In no case can not be exclud­ed from the diet of fats and car­bo­hy­drates. They are respon­si­ble for many vital func­tions of the body and the aes­thet­ic appear­ance of the skin, hair and nails.

It is impor­tant not to allow a calo­rie deficit, as this is fraught with neg­a­tive con­se­quences for the func­tion­ing of the body. With a lack of calo­ries con­sumed, the body begins to get the nec­es­sary ener­gy from the mus­cles, which leads to exces­sive post-work­out sore­ness, fatigue, sleep dis­tur­bances, apa­thy and a reduced emo­tion­al back­ground.

A set of mus­cle mass occurs with an excess of calo­ries and enhanced, super-intense work­outs. Hav­ing built up a suf­fi­cient vol­ume of mus­cles, it will lat­er be nec­es­sary to move on to the process of dry­ing the body to give the mus­cles the desired relief.

Rules for compiling a daily diet

In per­cent­age terms, the dai­ly intake of BJU (pro­teins, fats and car­bo­hy­drates) is as fol­lows: 45% of the diet should be giv­en to car­bo­hy­drates, 30% to pro­teins, 25% to fats.

Most car­bo­hy­drates should prefer­ably be con­sumed in the morn­ing. Fats are best absorbed at lunchtime. For the sec­ond half of the day, pro­teins and car­bo­hy­drates with a low glycemic index are prefer­able.

Pro­tein foods are also impor­tant to con­sume before and after a fit­ness work­out, since the food eat­en dur­ing this peri­od is direct­ed specif­i­cal­ly to mus­cle growth. The lack of vit­a­mins and microele­ments can be filled by tak­ing spe­cial mul­ti­vi­t­a­min com­plex­es.

Dur­ing the day, there should not be long breaks between meals — more than 4 hours. Por­tions should be small. It is impor­tant to mon­i­tor the amount of flu­id con­sumed: the body needs at least 1.5 liters of clean, non-car­bon­at­ed water per day.

Each organ­ism func­tions with a dif­fer­ent lev­el of metab­o­lism. When com­pil­ing a dai­ly menu, it is impor­tant to lis­ten to your own feel­ings. Por­tion size can be adjust­ed and changed accord­ing to your well-being.

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kiss, mma, jujitsu
kiss, mma, jujitsu
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blonde, hair, woman

Mus­cles are the frame­work of the body, pro­vid­ing its func­tion­al­i­ty. The state of the mus­cu­lar corset affects the well-being of a per­son and his appear­ance. In order to build mus­cle mass, it is impor­tant to devote enough time to high-inten­si­ty strength fit­ness, change your own diet by increas­ing the amount of pro­tein food, and bal­ance sleep and rest. Hard work and work to the max­i­mum of your abil­i­ties are indis­pens­able assis­tants on the way to achiev­ing your sports goal.

By Yraa

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