How to exercise to grow muscles

If you want to build muscles, exercise is essential. Also, pay attention to your diet and eat more nutritious foods. Exercise and diet can help you build muscles that others envy. People with muscles are in good health and have good resistance. The formation of each muscle requires hard work, but you know that muscles represent a person's sense of security, so boys still need to have some muscles to give girls a stable chest.

1. Increase your calorie intake. If you currently eat 2,000 calories per day, increase that to 2,500 calories per day.

2. Eat enough protein to ensure muscle growth. You should consume at least 1 to 2 grams of protein per pound of body weight per day. For example, if you weigh 160 pounds, you should eat at least 180 to 360 grams of protein every day.

3. Drink enough water. The body needs adequate water to grow muscle at an ideal rate. Here's a little formula for your recommended daily water intake: kg of body weight x 0.05 = litres of water.

4. Eat regularly. Normally we eat two or three large meals a day - we were all brought up that way. Change this eating habit to five or six slightly smaller meals a day. ?To ensure a high enough protein intake, one or two of these meals could be a protein shake. Here is a protein shake recipe, but you can find hundreds of delicious protein shake recipes online if you do a little research:

0.25 litres skim milk

A banana

1 tablespoon peanut butter

2 scoops protein powder

I hope the above can give you a reference. All the muscles in the body need to be exercised over time to avoid becoming loose. Exercise is a long process that requires persistence. It is also very good to stick to one thing after work. After a long time, you will find that your personality has changed because of your love of sports. Muscles will make people confident and give people a different impression. So if you want to have a body of muscles, the trick is actually very simple, that is persistence. In terms of diet, foods high in protein such as milk, eggs, fruits, pork, etc.