How to build muscle effectively

If you want to build muscles effectively, you must develop a reasonable exercise plan. The weight of each exercise should increase slowly. For example, if the basic weight of last week's exercise was 100, then this week's basic weight can be increased by 5 percentage points. Continuous weight-bearing exercise can quickly make the muscle lines stand out. In addition, the exercise time must be guaranteed, and at least one hour a day should be spent on muscle weight training.

Choose a reasonable time to exercise. The choice of exercise time is very important because the right time can stimulate the maximum potential of your body. It is best not to exercise right after you wake up in the morning. The best time to exercise is around four in the afternoon.

Strength first, then aerobics. Before aerobic exercise begins, the heart rate rises and when weights are lifted, the body is in a fat-burning mode. If you want to do strength training after aerobic exercise, your muscles will already be very tired when you exercise.

Eat high-calorie foods in intervals. Eating a large meal about 4 hours apart can keep your energy high and give your body more energy to build muscle. At the same time, make sure you take in plenty of protein, so that the number of grams of protein you take in is equivalent to your body weight in kilograms. For example, a 100kg person needs to consume 100g of protein.

Drink plenty of water. Especially after exercise, you must drink enough water, and if possible, drink salt mineral water.

Sports combination punch. It is important to train a certain part of the muscles separately, but it is also necessary to alternate and combine it with mixed exercises to achieve the purpose of multiple muscle combinations. It is better for beginners to choose mixed exercises, which can also help to strengthen a certain part of the body.

Although exercise can make muscles more prominent and more powerful. However, you should not rush into exercise and you must pay attention to safety, otherwise it will not be worth it if you strain your muscles or cause bone contusion. It is best to seek the advice of a fitness coach before exercising, and work out an exercise plan with the fitness coach, so that the exercise can be more targeted.