Lifting heavy weights

Lifting heavy weights helps increase the strength of the body by giving it an incentive that exceeds the current level of fitness, as the practice of intense resistance exercises helps put pressure on the muscles and encourages the rebuilding process, which contributes to obtaining stronger and larger muscles. The exercises are about three to five sets, with repetitions five to eight times in each set.[1]

Get enough rest

The process of building strength of the physique can be enhanced by allowing the body to rest and recovery as well as focusing all efforts on exercise, as it is necessary to obtain at least eight hours of rest each night to allow the body to restore muscle fibers, and the American College of Sports Medicine advises that Adults get at least 48 hours of rest between resistance training sessions that target the same muscle group.[1]

strength exercises

Strength exercises improve the size of muscle fibers, and they enhance the ability of nerves to communicate with muscles, which leads to improving the body’s ability to perform movements that require strength, and among the recommendations for strength exercises that can be followed for children and adolescents is the practice of physical activity to strengthen muscles for at least three days a week. For adults and adults, moderate or high intensity muscle-strengthening activities can be followed for two or more days per week.[2]

proper nutrition

Some nutrients found in certain types of foods contribute to building muscle, and these foods include the following:[3]

  • Foods rich in protein: The spokeswoman for the Academy of Dietetics, Dr. Kelly Pritchett, advises not to follow a specific diet to build muscle, but rather to eat foods that include high-quality proteins useful for muscle repair and repair, such as: lean meat, fish, chicken, and eggs , and dairy products.
  • Foods rich in the amino acid leucine: Dr. Kelly Pritchett says that foods rich in the amino acid leucine are important for building muscle, and several studies have shown that leucine speeds up the process of building muscle protein, and this acid is available in several foods, such as: Lean steaks, soybeans, chicken, seafood, beans, nuts, and seeds.
  • Foods rich in carbohydrates: where carbohydrates nourish the body, especially the central nervous system and the brain, in addition to their effective role in protecting against disease, and the foods that contain them are the following: whole grains, beans, vegetables, and fruits.[4]
  • Foods rich in fat: Recent research has shown that healthy fats are an important part of a healthy diet. According to Harvard Medical School, healthy fats help support body functions, such as: absorption of vitamins and minerals, blood clotting, muscle movement, and others. Examples of foods rich in fat The following are healthy: fish and vegetable oils, such as: olive oil, avocado oil, and flaxseed oil.[4]

the reviewer

  1. ^ AB JESSICA BELL, “How to Get Physically Stronger Quickly”, www.livestrong.com, Retrieved 12-12-2018. Edited.
  2. ↑ Jennifer R. Scott (2-11-2018), “Understanding Muscular Strength”, www.verywellfit.com, Retrieved 12-12-2018. Edited.
  3. ↑ Darla Lea (20-2-2018), “The Importance of Nutrition for Muscle Growth”, www.verywellfit.com, Retrieved 12-12-2018. Edited.
  4. ^ AB Mandy Ferriera (25-4-2018), “6 Essential Nutrients and Why Your Body Needs Them”, www.healthline.com, Retrieved 12-12-2018. Edited.

How to be strong

writing – on the date : – Last updated: 2022-06-17 03:54:01