How to gain muscles mass with healthy nutrition
Many bodybuilders wonder about the most important bodybuilding exercises for muscle amplification, as muscle amplification depends mainly on two things, which are healthy nutrition and exercise, as exercises are the main factor for muscle tissue damage, and then food after exercise that contains protein rebuilds muscle tissue Again, which leads to the creation of a healthy and wonderful muscle, and you can amplify by providing weight, protein, and regularity on a distinguished course of sports food, and it may require a nutritional supplement as well.
Bodybuilding exercises to gain muscle
We will present through the following lines the best schedule for rapid amplification and building strong muscles in record time:
In the first week, it is not advisable to carry heavy weights, because the body may not bear that at first, which leads to burning the muscle, so we start with light weights, then start raising the level and increasing the weight as well as increasing the equipment little by little.The first day of playing is an easy and simple exercise for all the muscles of the body so that you can continue to exercise regularly, it is possible to do chest exercises and exercises for the triceps muscles that control the chest muscle,On the second day, we gain weight and count as well, and we do back and biceps exercises.
These exercises are considered one of the most difficult exercises, but they strengthen the whole body,After the second day, we take a day off because the body needs rest and calm to rebuild the damage from it again On the third day, we do special exercises for the shoulders and forearms with increased weight and equipment On the fourth day, we do abdominal and leg exercises, which are important exercises for the body, especially for beginners, with increased equipment.
When do the best results appear?
There are many people who mention the results of muscle amplification starting after three months of training, but not for all players because it varies according to body type and genes, as well as the way of eating and regularity in the practice of bodybuilding exercises.
Where the number of calories must be entered into the body sufficiently proportional to the rate of burning fat, body size and groups of cardio exercises to activate the heart and tighten the body from any sagging, so if you are looking for a way to amplify the muscles, you must pay attention to food first
And then bodybuilding exercises to amplify muscles and build a healthy body.
How to gain muscles mass step by step
bodybuilding exercises
The practice of bodybuilding is one of the best and most important sports that help to amplify and tighten all the muscles of the body, whether the visible muscles or the internal muscles, in order to obtain distinctive and swollen muscles with a distinctive appearance.
Bodybuilding is performed by experienced professionals, where the trainer begins with the help of the gym trainer to learn how to tighten and build every muscle in the body in a different way, whether through muscle exercises using the bar or through the use of different devices that help tighten and inflate the muscles,But this exercise requires a time that may extend to 3 months until you get a significant result and a great effort to practice all these exercises on an almost daily basis so that you can build, show and amplify all the muscles of the body.
cardio exercise
Physical fitness is one of the sports that activates all the muscles of the body, and it contributes greatly to tightening those muscles and also contributes to giving quick results.
Fitness exercises are one of the most important sports that do not require strenuous effort and do not require long-term time
Because it does not carry heavy weights or the like.
Rather, it helps in moving, stimulating, and pushing blood circulation in all the muscles of the body
So that the body is at its best and at its best.
Athletics
This sport is the main factor in increasing muscle strength and amplifying it well
As the results are directly proportional to the number of weights the trainee protects.
They are intended to carry very heavyweights, and in some cases, these weights exceed the range of weights a person can carry
Where the trainee carries weights that may exceed his ability.
It depends on the person who exercises as well as the body.
This sport inflates the muscle until it reaches its largest state
In order for the muscles to be able to carry or push heavyweights, which may reach tons.
This sport requires some special physical specifications, so no one can practice this very difficult sport
These exercises are one of the most important bodybuilding exercises to increase muscle mass.
Foods to avoid for bodybuilders
The bodybuilder must eat the healthy food needed to build muscle, as there are some foods and drinks that a bodybuilder must avoid: Alcohol Alcoholic drinks greatly affect and delay muscle building, especially if you eat them in abundance.
Sugars in general have a negative effect on muscle building, you can replace them with fruit sugar or honey sugar.
That is, all foods with massive sugars have to be reduced to a large extent, such as biscuits, cake, candy, and chocolate, you can eat dark chocolate.
You should also reduce the consumption of fried foods because they contribute greatly to stimulating inflammation when eaten in abundance, and a lot of harmful fats lead to muscle damage.
Among the most important fried foods that it is preferable to stay away from are: potatoes, nuggets, and many other fried foods In addition to this list of contraindications, you should avoid certain foods before you go to the gym that can slow down your digestion and cause an upset stomach during exercise.
These include foods high in fat, high-fat meats, foods with a high percentage of butter, as well as a high percentage of heavy sauces or creams.
High-fiber foods, such as beans and broccoli, may also be unpopular before exercise.
Also, carbonated water of all kinds is prohibited
Nutrition for Bodybuilding
Nutrition in bodybuilding depends on two main things:
Carbohydrates
For bodybuilders, carbohydrates are the main source of energy for the body.
When a bodybuilder eats carbohydrates, the pancreas releases the hormone insulin, but you must be careful not to overeat carbohydrates, which will cause you to become fat.
protein
The protein tissue in the body consists of eating proteins, so they are indispensable in the bodybuilding game.
Without enough protein, building muscle may become impossible
You can get protein from white and red meat, fish, tuna, eggs, and you can also take whey protein.
