What are the key points for effective muscle gain?

Don't reject protein powder too much, you need a lot of exercise and a lot of protein to grow muscle, and protein powder is one of the easiest protein supplements.

First of all, it is a reasonable training time, too long or too short can not have a good muscle building effect. Then there is a reasonable diet, eat more and eat less must be reasonably arranged, try to eat more high-protein foods, eat less and eat more meals.

In the case of muscle gain, it must generate calories to make a profit, so it is necessary to increase fat during the muscle gain period. However, if the fat is lifted too much, then in the middle and late stages, too much muscle tissue may flow out, which is not good overall. There are foods with a high glycemic index and foods with a low glycemic index, and foods with a high glycemic index are called fast carbons, also called dirty carbohydrates.

For example, fried foods and their drinks and desserts are minimized because they have a strong increase in blood sugar levels and high levels of insulin glargine, which leads to faster fat accumulation. Foods with a low glycemic index are called retarded carbohydrates, which are less harmful to insulin secretion, and at the same time, because they are released slowly, they are not very easy to cause fat accumulation.

For example, Li mai, bud rice and some other foods with more fiber are called retarded carbohydrates, and this kind of food should be selected as much as possible during the muscle gain period. Doing aerobic training independently, at first I can't say that aerobic exercise will lose muscle, I think moderate aerobic exercise is beneficial to the endocrine system, body shape, muscle tissue sensitivity, etc., but it is beneficial to muscle gain. The duration of aerobic exercise is recommended to be controlled within 40 minutes, and it is best to choose an average speed running or cycling at night or in the morning on an empty stomach.

Raise the main topic, improve the fitness strength exercises, should be anaerobic exercise muscle training as the leading, aerobic exercise ** assisted, <>

At the same time, muscle training should be sufficient, the amount should be sufficient, and the net importance should continue to test the limit value of muscle tissue. The posture of muscle training should be standardized, from shallow to deep. Develop an effective muscle training regimen.

There is also in the diet, muscle gain is not weight gain, you can eat less at the main meal, eat more fish, beef and mutton, raw eggs, chicken breast, broccoli and other foods. Eat less raw pork, and eat less of many fatty foods. Don't drink alcohol, especially beer.

Not to mention the muscle building powder, which contains carbohydrates. Don't stay up late at night.

If you want to build muscle while working out, you should first pay attention to nutrition, consume 50 calories and three grams of protein, six grams of carbohydrates and one gram of fat every day, and put carbohydrate absorption 30 minutes before and 30 minutes after workout.

When exercising, you should pay attention to doing some strength training, combined with aerobic exercise, which can effectively build muscle. It also needs to be supplemented with the right amount of protein powder and high-quality dietary fiber.

Be sure to regulate your breathing, and also control the time of exercise, it is best to choose to cycle in the morning, which can build muscle.

What are the key points to learn to improve muscle gain? 1. Stretch first, then carry out formal training, stretch the meridians, warm up the body, effectively promote blood circulation, and let the body gradually enter the state of exercise 2. Manage the diet well, 3: control the reasonable fitness time, do not overtrain, pursue standard action postures, and then slowly increase the exercise intensity and load, so that you can go further 4. Fitness while listening to ** helps to relieve fatigue 5. The training plan should be varied Replace medium and high-intensity aerobic exercise to improve the training load, Methods such as shortening the interval between groups allow you to continuously achieve the transformation of your body.

To improve the effect of muscle gain, we must master: training skills, knowledge of distracted muscles, nutritional matching, training length, etc., in order to comprehensively improve the effect of muscle gain. At the same time, you should also pay attention to the combination of work and rest, and only dig without sufficient rest and training can improve the effect of increasing celery orange muscle.

The first point that should be mastered is to increase the explosive power of the muscles, you must hold the most basic power point in the palm of your hand, and the second point is to improve the effect of muscle gain, so when you stretch, you must master the most basic essentials.

The first point should be mastered is that when increasing muscles, the warm-up exercise should be drafted, and the explosive power of the muscles should achieve a very good effect of strengthening the body, and the second point is that when increasing the muscles, you should pay attention to the stretching action of Sun Yi, which must reach the extreme to have a good effect.