Gaining Muscle Rules And Exercise Safely
The rules to gain muscle, you have to remember :
- To gain muscle, you need to eat more calories every day.
- Have your body fat tested to determine your lean body weight and have a personal trainer or nutritionist recommend how much protein you need to gain muscle mass.
- Nutritional supplements and meal replacement powders and bars can help increase your protein intake, but they are usually not as nutritious as real food and should not replace regular meals.
- Eat adequate amounts of fat (15-percent) and carbohydrates (55-percent).
- Protein should make up 30-percent of your diet.
- Weight train intensely three or four times a week, no longer than one hour per session.
- Limit your cardio workouts for maximum muscle gains.
- Sleep! Shoot for eight to ten hours a night.
- Drink loads of water.
I know that people who adhere to exercise have a great stamina, but you need to know in some cases can not be tempered, you should stop exercising right away.
- Have pain or pressure in the left-chest or mid-chest area — or left neck, shoulder, or arm
- Feel dizzy or sick
- Break out in a cold sweat
- Have muscle cramps
- Feel pain in your joints, feet, ankles, or legs. You could hurt yourself if you ignore the pain.(Ask your health care provider what to do if you have any of these symptoms.)
- Slow down if out of breath. You should be able to talk while exercising without gasping for breath.
- Drink lots of water before, during, and after exercise (even water workouts) to replace the water you lose by sweating.
- Do not do hard exercise for 2 hours after a big meal (but a 5- to 10-minute walk is OK). If you eat small meals, you can exercise more often.
For the safety of exercise, you should wear the right clothes
- Wear lightweight, loose-fitting tops so you can move easily.
- Women should wear a good support bra.
- Wear supportive athletic shoes for weight-bearing activities.
- Wear clothes made of fabrics that absorb sweat and remove it from your skin.
- Never wear rubber or plastic suits. These could hold the sweat on your skin and make your body overheat.
- Wear a knit hat to keep you warm when you exercise outdoors in cold weather. Wear a baseball cap in hot weather to help keep you cool.
- Wear sunscreen when you exercise outdoors. Cover all areas of exposed skin whenever outdoors.
I believe that the purpose of fitness is health, so safety is first.
