Important Tips On Exercise, Diet, Rest For Building Muscles

An important thing should be consider while your going to build muscle is “Muscle grow at rest not in gym”. There are three main things are there in building muscles. They are,

• Exercise


• Diet


• Rest

Exercise:

Exercise will damage the muscle tissues by resisting weight on it. Basically there are two types of exercise are there. They are,

• Compound exercise


• Isolation exercise

Compound exercise:
It involves more than one joint in our body. So it will involves two or more muscles to lift weight.Some of the compound exercise are Squad, Dead lift, Bench press, etc.

Isolation exercise:
Isolation exercise involves a single joint and only one muscle is exercised. But isolation exercise are less efficient than the compound exercise. It will improves the muscle definition. Some of the isolation exercise are Barbell curls, Standing calf raise, Wrist curl, etc.

Scientific research had proven that doing compound exercise will release more growth hormones (GH) . It will helps to build more muscles.

Diet:

Diet to build muscles should consist of 65% - Carbohydrate, 25% - Protein and 10% - Essential fats. You should take at least six small meals a day. The required amount of protein to build muscles can be calculated by,

Body weight(Kg) * 0.8 = Required Protein in grams

For example,

Your body weight is 90 kg, then required protein for your body is

90 * 0.8 = 72

So you need 72 grams of protein per day.

Don' t consuming too much of protein in a day which exceeds the required amount. It will leads to damage Kidney,Liver by over processing and also the excess protein will turns into fat storage. Some of the protein rich foods are,

• Fish


• Steak


• Meat


• Egg


• Chicken

While building muscles you need more calories than you are burning it. After a workout consuming carbohydrate within 30 minutes. Include some minerals and vitamins in your diet by adding Serials, Pulse, Hole grains, etc.

Rest:

I already told that “Muscle grow at rest not in gym”. After finishing every workout, the recovery time period should be given sufficiently. If a muscle is exercised once, then it will requires 7 days or more than 7 days. It will varies from person to person. In first few days after a workout the nerve systems gets rebuild and then the muscle fiber are rebuild to a bigger size as well as stronger. So sleep 8 hours or 10 hours a day.

Important Tips On Exercise, Diet, Rest For Building Muscles

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