Comment maigrir et se muscler

The diet changes you need to make to build muscle

When it comes to physical enhancements, muscle building is often a top priority. Adding muscle mass will increase your muscle definition, improve your lean body mass, and add bulk and size to your body in all the right places. Muscle growth takes time, perseverance, and a long-term commitment to the process.

Although gaining large amounts of muscle can seem daunting, with proper workout routines and adequate intake of certain foods, serious muscle building is possible for most people. This article details everything you need to know about building muscle, including how to train, what to eat, and recovery protocols.

Building muscle and gaining strength requires sufficient and consistent nutrition and fitness habits. Whatever your goals, what you eat and your activity level can be adjusted to help you achieve those goals. Building muscle, for example, requires strategic changes in both how you move your body and how you feed it.

If you think this means you can eat any combination of macronutrients (protein, carbs, and fat), you're right, however, it's important to keep in mind what's optimal.

“Protein is the key nutrient for recovery, while carbs help ensure adequate calories and energy to fuel workouts. Fat isn’t particularly anabolic like protein and carbs can be; but fats provide calories and help support hormone levels, so they're definitely essential.

You're only in the gym for about an hour each day, which leaves you with another 22-23 hours of muscle growth solely dependent on what goes in or stays out of your piehole. So why is the nutrition side of the mass gain equation often marginalized? It's probably because a bench press is way sexier than a spinach salad.

If you're even a little interested in fitness, every time you open your phone's social media apps you'll be inundated with gigantic guys lifting cars, advertisements for protein powders, and pro athletes talking about their lifting routines. There are so many tips available for building your biceps, pumping up your back or burning your triceps that you could put even a third of them into practice and prepare for workouts for months. Not everyone is at the gym trying to become like Arnold, but just looking pumped up isn't enough to build muscle.

There is no single guide to healthy living, and the same goes for staying active. After all, the best workout routine is one you're able to stay consistent with. No matter what you enjoy, you can always benefit from muscle building. Strength training makes all your other athletic endeavors and activities of daily living more effective.

Our muscles provide a huge support system for our joints. They absorb some of the impact that radiates through our knees and hips when running, jumping, and even walking. The more muscles we have, the more force is absorbed, which saves our joints from long-term damage. Our muscles also ensure that our joints move in the directions they are meant to go.