Various ways to build muscle
Often there is talk of doing as much as possible to renounce sports, to prevent further weight loss. The reality, however, is different. Your body can only optimally metabolize the foods you supply to it if it receives enough oxygen. And this is only the case when you are moving.
It is important that you do the right sport. In order to successfully build muscle mass, you need to do the sports that demand your muscle over a short period of time. The fast-twitch muscle fibers are responsible for intense power applications and are particularly susceptible to growth stimuli. The more you put these muscle fibers under strain, the more likely you are to react to growth!
Conversely, the slow-twitch muscle fibers tend to be designed for prolonged endurance exercise and generally respond to stress little to no growth. These slow-twitch muscle fibers are used in endurance sports such as jogging, cross-country skiing, cycling and aerobics. All these sports consume an immense number of calories when exercised intensively. They do not expose the muscles to growth stimuli. Instead, it is primarily the cardiovascular system that is being trained. As a result, endurance sports are certainly worthwhile from a health point of view in order to gain body weight, but they are even unsuitable, even counterproductive.
Apart from all the sports and training, you also need to focus on your dietary habit. Proper diet and supplements can help you achieving your desired body shape. By the way, dairy products contain a lot of calcium. You need this building block to strengthen and stabilize your bones. Especially with underweight it behaves so that they are exposed to a special risk for fractures and even osteoporosis. It is therefore also recommended that you include legumes such as beans, peas and lentils as well as delicious seeds and nuts in your personal nutrition program.
The most effective way to build muscle mass is a properly performed strength training. A long-term and regularly performed strength training has, among other things, the following positive effects-
- More effective and efficient nutrient utilization
- A sometime considerableincrease in appetite
- Increase in performance, strength and fitness
- Improvement of posture
- Strong increase in protein metabolism thus incorporation of dietary protein to build muscle mass
- An increase in energy consumption and thus the minimization of fat build-up in the course of weight gain
In addition to all the above-mentioned physical effects, a long-term strength training has seen in the long run but also significant positive effects on the psyche. Thus, gaining muscle mass and strength often results in an increase in mental strength and increased self-confidence. This is - in addition to the physical aspects - a not to be despised bonus.Click here to know more about building muscle.