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  • How to Build Muscle. If you find your energy level and confidence lacking, added muscle

  • may give you the boost you need and improve your health in the process. You will need

  • Weights Whole foods Rest and trainer (optional). Never change your diet without first consulting

  • your physician. Step 1. Make time to visit the gym or lift weights at home and develop

  • a consistent routine that works for your schedule. Hire a trainer, if you can afford one. They

  • will be draw up a plan for you based on your goals, and they'll help you stick to it. Step

  • 2. Work your whole body by pairing exercises that utilize opposing muscles and compound

  • movements that involve multiple muscle groups. Switch up your workout routine every six to

  • 10 weeks to prevent your body from adapting. Step 3. Focus on doing three to four sets

  • of between five and six exercises. Each set should be eight to 12 reps. Step 4. Eat whole

  • foodsfoods that are unprocessed and unrefined. Youll have less body fat, and the vitamin

  • and mineral content will help muscle recovery. Step 5. Rest your muscles at least 24 to 48

  • hours between workouts for the same muscle group. Diet and rest are just as important

  • as the exercises you do in the gym, so don't cut corners on either. Step 6. Prevent overtraining

  • by keeping workouts to an hour or less, four to five days a week. Working harder doesn't

  • necessarily translate into bigger gains. Did you know Did you know? According to the American

  • Diabetes Association, nine out of 10 people who have been diagnosed with type 2 diabetes

  • are overweight.

How to Build Muscle. If you find your energy level and confidence lacking, added muscle

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B1 中級

筋肉をつける方法 (How to Build Muscle)

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    羅紹桀 に公開 2021 年 01 月 14 日
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