Tips To Build Healthy Body Muscles | Health

Muscle building and bodybuilding

“Sport is food for the soul and pleasure for the mind”, a phrase that has always been repeated in our ears, as it confirms the importance of exercise and its positive effects on the life of the individual.Today, bodybuilding is considered one of the most famous and practiced sports.

There are many benefits of building strong muscles including; Reduce body fat, strengthen the immune system, increase energy levels and relieve stress. Public health and nutrition experts and professional trainers provide a set of tips to build a strong and healthy body at the same time, focusing on your diet and lifestyle on the one hand, and your exercise program on the other hand, and balancing the two. previous elements, you can achieve your goal almost guaranteed.

What are dietary supplements?

Dietary supplements are a group of synthetic substances that may exist naturally in the human body or as part of routine dietary intake, such as various proteins and amino acids, but they are present in a more concentrated form and stored in special packaging. common use is in improving and accelerating exercise results, especially strength training. Endurance bodies and sports, so athletes and people trying to achieve a certain form or structure resort to these supplements to save time.

Certain types of nutritional supplements

protein

Bodybuilding supplements include two main types of protein that are normally found naturally in milk: whey protein, which is made as a powder or concentrate, and casein, which makes up 70-80% of milk protein.

amino acids

In particular the branched chain amino acids leucine, isoleucine and valine.

creatine

It occurs naturally in the body and is the main store of energy in the muscles.

caffeine

The most used tonic in the world.

Other compounds

Such as nitric oxide, arginine, testosterone boosting compounds such as aspartic acid, glutamine, beta-alanine, omega fatty acids, fenugreek, etc.

Food supplements between necessity and harm

Exercising does not necessarily require taking nutritional supplements, as it can be avoided by following a healthy and controlled diet that originally and naturally contains the elements and compounds necessary for muscle building and provides you with the energy needed from the protein and calories you consume. .

But what drives athletes to take these supplements is their crucial role in accelerating the process of building and amplifying muscles, and containing elements and compounds in their concentrated form and providing them with an amount of greater and faster energy, although they are safe materials in most cases. ; But as we know, the rule says excessive amounts of something affect you negatively, and some of the negative side effects associated with taking nutritional supplements include:

• Dehydration, calcium deficiency and weight gain due to protein consumption.
• Muscle spasms and digestive problems resulting from taking creatine.
• Excessive consumption of caffeine can lead to certain disorders such as sleep disorders, insomnia, tachycardia, high blood pressure, headaches and nervousness.
• Allergic reactions to certain supplement materials.
• Many health risks such as acne, kidney failure, liver and cardiovascular diseases resulting from taking anabolic steroids, as well as the associated neurological and psychological problems and disorders such as irritability, aggressiveness, mania and difficulty making decisions.

Busting the Myth of Dietary Supplements

“Can I build strong, healthy muscles without nutritional supplements?”

This baffling question to many is still very much in the minds of athletes and bodybuilders, and I can confidently tell you that the answer to this question is “yes”, and below we will provide you with some tips and instructions that you can follow.

Make sure to eat a balanced diet

The individual must achieve a balance of fats, carbohydrates, proteins, minerals and vitamins when eating meals; This is to support muscle growth, increase energy stores and reduce fat stores, and high carbohydrate diets are best avoided.

Among the most important foods that occupy the top of the list when it comes to building muscle in a healthy way:

• Eggs and their high protein content.
• Fresh cow’s milk and its derivatives.
• Chicken meat, especially chicken breast.
• Red meat, such as beef and mutton.
• Cereals as an important source of vegetable protein.
• Fresh fruits rich in vitamins.
• Iron-rich green leafy vegetables, such as lettuce, cabbage, watercress, etc.).

Muscular development first

You should take care of muscle growth and amplification exercises, and prioritize them over other exercises instead of doing other exercises. Like jogging or cardio exercises and such.

Make sure you get enough sleep and rest after exercise

Not getting enough sleep negatively affects a person’s various hormone levels, especially growth hormone, which stunts muscle growth and causes a disorder of fat distribution in body tissues.

Exercise Tips

Sufficient and appropriate warm-up

Warm-up exercises in various forms, such as stretching and endurance exercises, should be performed for a period of between 10 and 15 minutes before starting the exercise. This ensures that the body and muscles are prepared and increases cardiac output and blood flow to exercise target areas.

Alternate strength training

Focus on training the muscle groups of your body in an alternating and repetitive manner to give each group the proper opportunity to exercise and enough time to rest, and thus avoid muscle fatigue, cramps and, in the worst case, muscle rupture.

More than drinking water

Be sure to drink sufficient and balanced amounts of water, alternating and frequently between exercises, so that the creatine works efficiently and effectively, especially during intense exercise.

Know the weight that is right for you

Do not attempt to lift weights that exceed the endurance limits of your body’s muscles and exceed your energy capacity, but rather practice your exercises calmly and deliberately and with the weights that your body can overcome.

Weight gradient

To achieve absolute efficiency and achieve the desired results, work on training your muscles little by little to withstand the heaviest weights, because the mechanism of muscle building and hypertrophy is based on the principle of the natural compensation of your body to withstand the excess stress, so this muscle mass is the natural reaction.

Always consult a professional trainer

It’s about how to perform the exercises, their quality, and the development of the sports and nutritional program that suits you.