25 Jan 2018 01:28 PM
Way for the Herculean Body Build
“Muscle is a soft tissue which contains protein filaments of actin and myosin that slide past one another.” They are responsible for body’s structure and the reason why we are able tostand because bones only provide the structure but muscle fill it and because of muscles only we are able to move properly and use the parts of our body. Muscles the present in every living being. They responsible for maintaining and changing posture, movements of internal organs, contraction of theheart and digestive system etc.
Maintaining our body in a healthy or proper way or to do a lot of exercises to control and develop one’s musculature. In simple words, to tone our own body like we groom our hairs or change clothes but that is adifferent thing just with thesame concept, we build our body for our own satisfaction just to remain healthy there can be several speculations, depending on the mindset of the person. Though bodybuilding is now a competition too, like professional bodybuilders appear in lineups and perform different postures to show their muscles and then a panel of judges decide the winner based on the criteria like symmetry, muscularity, and conditioning. Since 1950, NABBA Universe Championship is considered top of all the bodybuilding competitions, notable winners like Reg Park, Lee Priest, Steve Reeves and Arnold Schwarzenegger.
Three main strategies for muscle growth are –
- Strength training through weights or elastic or hydraulic resistance.
- Specialized nutrition, incorporating extra nutrition and supplements when necessary.
- Adequate rest, including sleep and rest between workouts.
Protein plays a vital role in muscle growth because when one person does any sort of training then his muscles break down, and to be repaired again it demands protein, therefore foods rich in protein and protein supplements are suggested to be taken. Some people say that fat can be turned in to protein; therefore it is a beneficial point for already healthy ones.
How to gain or build muscle –
1. Eat a lot of calories –
In order to gain weight or muscle one must eat more than he usually eats, gain more calories than you burn each day. Eat more, get more calories, hence the calories left after a day will be added to your muscle building. The most important thing is protein, don’t repeat the mistake that everyone else does, which is only carbohydrates and no protein, eating 3 meals a day and protein drink will have the major effect you want, each short meals throughout the day filled nutrients and especially protein. Most people are not aware of how much calories they must consume in order to gain weight, well consume at least 20 calories per pound of your body weight. Even if you think your weight is increasing, then either increase your daily aerobics or reduce the total amount of calories you are consuming slightly.
2. Focus on protein –
Protein is the main ingredients for your muscle building, when you exercise or do any sort of training, the strain you feel is actually your muscle breaking, which will be repaired with help of protein, and hence responsible for muscle growth. We need 1.5-2.0g of proteins per kg of your body weight. So if your body weight is 80kgs. Then you will need to consume 120-160 grams of protein each day.
Protein-rich foods like meat, fish, chicken, eggs, dairy products, whey protein or supplements.
3. Stress must not come in your way –
Stress releases a specific hormone “cortisol”, this stops the muscle gain immediately, therefore make sure that you are taking enough sleep which is 7-8 hours at least. Have a massage or spa or do anything that relaxes you, because any sort of stress and you may not be able to achieve your goal.
4. Do compound exercises –
The exercises in which you will lift the working muscle at more than one joint are called compound exercises. It includes deadlifts, chin-up, press, row,and squat. These exercises release a huge level of hormones like testosterone and increase the growth of your muscles. Curls and leg extensions must be treated lightly and should be done after the main exercises.
5. Legs are also a part of your body –
Well everyone usually focuses on arms and chest, I mean who doesn’t want them big, but remember legs are the base. Lower body exercises like dead-lift, have an effect on theoverall body and muscular development, upper body included. They use every muscle everywhere even your shoulders and back, they increase the number of hormones released which helps in the gaining of strength and finally to get a herculean body build.