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Dietician Sheela Seharawat

How To Build Muscle Naturally?

If your question is how to gain weight, the fundamental truth is that the muscles you use often become stronger and the muscles you do not use are usually weaker and smaller in size. The first rule is that you would need to use the muscles you want to strengthen and grow. Many exercises and techniques pump blood to the muscles and make them stronger and thicker. Most of these exercises are weight training.

Use compound movements.
It has been found that training large muscle groups induces faster muscle gain. The most important muscle groups are the muscles of the legs, back, and chest. Focus on doing compound exercises. The exercises that train the muscles of multiple joints are called compound exercises. These include exercises such as the squat, the bench press, the deadlift, and pull-ups. Compound movements generate a large amount of muscle mass. They, therefore, allow effective training and as importantly cause the release of hormones such as testosterone, which stimulates growth. Make these exercises the basis of your training.

Increase muscle load progressively.
The increase in muscle tension is an essential way to develop muscle. And most crucial weight gain tips is the way to create muscular tension is a progressive overload or increasing the weights you are working out with. When you exercise, there are micro-tears in your muscles. These tears are repaired by putting in little more muscle than was there previously. Hence you need to use more and more weight each week. Perform three sets of eight repetitions but take the weight a notch higher each week. If last week you squatted 100 pounds then this week try with 115 lbs or at least 110.

Consume lot of protein.
The muscle is made of protein. Anyone seeking to gain muscles can't ignore foods that are rich in this macronutrient and expect good results. Make sure you consume one or two grams of protein per kilogram of your total weight. If you weigh 75 kilos, you need at least 75 grams of protein per day. Eat lots of lean meat, chicken, eggs, as well as fish such as salmon and tuna as weight gain diets.

Take lot of rest.
It is essential to sleep. The growth of muscle occurs during sleep. No matter how good your exercise program or diet is, if you do not get enough sleep, you are not giving the body time to recover. During sleep there is regeneration, the body replaces, repairs and restores the muscle tissue. Large amounts of growth hormones are released during sleep. Human growth hormone or HGH is a hormone released by the pituitary gland, is essential for physical strength, health and longevity.

Conclusion.
It is possible to build muscles naturally without any chemical induced growth. Many millions have done it in the past. All it requires is patience and hard work combined with good nutrition and lots of rest.