People who go to the gym several days a week boost muscle mass. In general, these are people who want to stay fit and who want to look good. This is a healthy excellent trend, because sport is a great activity for everyone.
Perhaps you also want to start building muscle mass. In this article we will show you exactly what muscle mass is, how you can build it up and how you can speed up the process. Giving you the boost to start working at the gym with a lot of motivation!
All right, let's start at the beginning. What exactly is muscle mass? People often confuse the build-up of muscle mass with the burning of body fat. The two often go hand in hand, but they are not the same.
Muscle mass includes the weight of the muscles in your body in kilograms or pounds. While body fat percentage measures the amount of fat that your body holds. Burning body fat can be a result of the muscles in the body.
The more muscle you have, the higher the burn. This is why top athletes and bodybuilders have to eat so much in a day. All this food is needed just to maintain the muscles!
Our muscle mass plays a crucial role when it comes to fitness. When your body builds muscle, it constantly burns energy and fat
As your muscle mass increases, your body is able to burn calories / energy faster. This leads to an increase in your basal metabolic rate (BMR), which helps you lose weight.
When we talk about muscle mass, we talk about dry muscle, skeletal muscle and the water in the muscle. The skeletal muscle are most visible when there is no fat layer on them.
Muscles consist of water and protein. That is why it is important to include a lot of protein in your diet if you exercise a lot.
The terms "muscle mass" and "muscle strength" are often used simultaneously, but there are some major differences between the two terms.
Muscle mass is really the physical size of the muscle; the muscles are often large from performing exercises over a long period of time.
In addition to muscular strength, this performance also includes endurance, flexibility and speed. For almost every sport imaginable, muscle strength is a valuable thing to have.
However, it is true that you naturally want to be able to see your muscles. Why exercise so much if no one can see that you are working out? This is precisely the reason that a balance must be found between building muscle mass and gaining more strength.
Building muscle mass is not only done in the gym, but also in the kitchen. Building muscle mass is not just a matter of lifting a few weights. There is an important rule to remember: eating for your muscles is just as important as exercising itself.
Always combine training with good food.
But how do you ensure that you eat enough to build muscle?
First you need to know how many calories you need in rest mode. You do this by calculating your basal metabolic rate. You must then ensure that you eat more than this number.
What you eat is also important when you try to gain muscle mass. Keep track of the ingredients you eat: not only the amount of calories, but also the nutrients they contain. In general, it is advisable to eat healthy and varied food.
Your body needs protein to build muscle. Therefore, it is important to include a lot of proteins in your diet. Think of products such as chicken, turkey, yogurt, beans, nuts and different types of fish.
However, don't forget that you also need carbohydrates and healthy fats. Keep your diet varied and eat plenty of vegetables in addition to protein-rich foods to build muscle. Some other tips we can give are:
Ideally, everyone would wake up after a workout like a real bundle of muscle.
Well that is simply not realistic, because you have to spend a lot of time building muscle. It is true that there are a number of ways to stimulate the build-up of new muscle mass.
One of the most popular pre-work out supplements today is Recover-Me.
Recover-Me ensures an increased blood flow in muscle tissue through mild vasodilation, which supports optimal performance.
The Recover-Me formula ensures maximises the production of the nitric oxide molecule.
The inner layer of the blood vessels responds to the presence of nitric oxide, which dilates the blood vessels and promotes blood circulation.
Due to the improved blood circulation, the heat in the limbs increases.
This is a great advantage for muscle building. The body needs a lot of substances to build muscle. These substances are transported through the blood to the right muscles.
By improving the blood flow you will be able to support the muscles optimally, with the result that the body can build up muscles considerably faster.
In short, this naturally promotes recovery after strenuous exercise. But nitric oxide does even more: it also has a positive effect on mental focus, alertness and concentration.
And that is useful when preparing for a competition.
We have added Glutamine for even better muscle recovery.
Muscle tissue is elastic tissue, which has the ability to change shape under the influence of stimuli.When stimulated, generally a nerve stimulus, a muscle contracts, making it shorter and thicker.
Contraction costs muscle cells a lot of energy. Glucose is used as 'fuel'. As in the liver, muscle cells can temporarily store glucose in the form of glycogen.
The weight gain of commonly used muscles does not occur because the number of cells in them increases, because muscle cells cannot divide. After birth, the amount of muscle cells in a muscle always remains the same. However, muscle fibres can swell because the number of myofibrils increases, making it shorter and thicker. Myofibrils made up of thread-like protein fibres. Each muscle fibre contains between one thousand and two thousand myofibril.
To keep muscles in shape, you need to exercise regularly. Eating healthy food also helps, because you need protein to keep your muscles supple and strong. So do minerals like magnesium, calcium, potassium and vitamin D. They also play a role in maintaining supple and strong muscles.
Proteins are made up of amino acids and are important for building and maintaining muscle mass. Muscle cell growth occurs because the muscle cell takes in more protein (amino acids) than it breaks down for repair. If you train a lot, rest and eat a healthy, protein-rich diet, your muscle mass will increase over time.
The reverse also happens, if you stop training, your body breaks down more amonic acids than it uses for building and muscle mass decreases.
For good muscle recovery, the following is simply required:
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