How to build muscle

Building muscle and burning a lot of calories at the same time is the ultimate goal of many fitness enthusiasts. But often the opposite happens. After exercising for a long time, muscles do not grow, appetite increases a lot, and fat accumulation is clearly visible. In fact, a big reason for this is that the correct exercise methods are not chosen, and diet and exercise are not coordinated with each other. To put it bluntly, the exercise method is unscientific. Here are some scientific ways to exercise your muscles.

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

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.

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.

A good diet is necessary to ensure your body performs to its full potential, but if you don't start building muscle, you won't have that potential. Your muscle-building process can replace old muscles with new muscles that are bigger, firmer and stronger. The best way is to start exercising right away.

warm up. Before you start your exercise routine, whether it's jogging or lifting 100kg of weights, do a set of low-intensity warm-up exercises to get your muscles started. Warming up not only gets you mentally excited and ready for intense exercise, but it also helps prevent injuries during subsequent workouts and sports.

It should be noted that before exercising, if the muscles are not fully warmed up and stretched, you should not exercise eagerly, otherwise it will easily cause muscle damage and greatly reduce the effect of exercise. Each muscle exercise is a high-intensity exercise and requires a certain time interval between exercises, such as a ten or twenty-minute rest period.