To form a muscular body posture and healthy of course necessary that regular exercise and proper nutrition. With proper exercise will help to maintain and increase muscle mass at any age.
There are several things that can be done to increase muscle mass:
· Start with proper exercise and regular.
· Determine the target that makes sense. Everyone wants to get results quickly, but it must be remembered that in order to increase muscle mass takes time.
· Adequate diet is needed to support the planned exercises, which include:
- Balance of positive energy, meaning the number of calories consumed exceeded approximately 500-1000 kcal / day. Draw positive energy is necessary for the formation and growth of muscle mass. It should be remembered that the addition of this energy does not mean a person should eat in a "greedy" or arbitrarily because the excess energy of a high-fat diet increases the risk of future increase in muscle mass exceeding fat.
- The type of carbohydrate nutrition is preferred to be a source of muscle energy during exercise. A source of carbohydrates which can be used like rice, pasta, cereal, potatoes, bread, etc. Similarly, protein, necessary body needs about 1.2-2 grams / day (usually given about 1.5G / kg / day).
Sources of protein can be obtained from various food sources, not solely from milk, egg whites or chicken meat alone. Which should be remembered also that excessive protein intake does not provide an anabolic effect or the formation of muscle mass because of excess protein will oxidized as an energy source and contribute to increased fat period.
- Eating regularly in 5-6x a day (3x big meal and snack 2-3x), as a snack can be given yoghurt, fruit, snacks for exercise, etc. Fluids should also be sufficient during and after exercise, should be taken into account as well the amount of fluid that comes out in the form of sweat during exercise, so there is no lack of fluids / dehydration. A liquid form that can be given in the form of mineral water or juice.
- Consumption of foods rich in carbohydrates and a balanced amount of protein immediately after exercise, will help increase muscle mass through anabolic hormone production, decrease protein breakdown and supplying amino acids for protein synthesis.
- It takes a mature plan and required a strong commitment to implement it. Expected in the first month will be an increase in lean body mass in the form of muscle as much as 2-3 kg.
- Choose supplements wisely. When talking about an increase in muscle mass, many offered a supplement containing a high content of amino acids without carbohydrates. And as has been described above that also required a major amount of carbohydrate in the amount of protein / amino acid balance alias is not excessive. It would be nice before taking a supplement for sports, you should first ask the experts.
- Monitor the success of your program, because each individual can give a different response to what has been planned. If the results do not match what is expected to be a reassessment and discuss with experts if necessary.
There are several things that can be done to increase muscle mass:
· Start with proper exercise and regular.
· Determine the target that makes sense. Everyone wants to get results quickly, but it must be remembered that in order to increase muscle mass takes time.
· Adequate diet is needed to support the planned exercises, which include:
- Balance of positive energy, meaning the number of calories consumed exceeded approximately 500-1000 kcal / day. Draw positive energy is necessary for the formation and growth of muscle mass. It should be remembered that the addition of this energy does not mean a person should eat in a "greedy" or arbitrarily because the excess energy of a high-fat diet increases the risk of future increase in muscle mass exceeding fat.
- The type of carbohydrate nutrition is preferred to be a source of muscle energy during exercise. A source of carbohydrates which can be used like rice, pasta, cereal, potatoes, bread, etc. Similarly, protein, necessary body needs about 1.2-2 grams / day (usually given about 1.5G / kg / day).
Sources of protein can be obtained from various food sources, not solely from milk, egg whites or chicken meat alone. Which should be remembered also that excessive protein intake does not provide an anabolic effect or the formation of muscle mass because of excess protein will oxidized as an energy source and contribute to increased fat period.
- Eating regularly in 5-6x a day (3x big meal and snack 2-3x), as a snack can be given yoghurt, fruit, snacks for exercise, etc. Fluids should also be sufficient during and after exercise, should be taken into account as well the amount of fluid that comes out in the form of sweat during exercise, so there is no lack of fluids / dehydration. A liquid form that can be given in the form of mineral water or juice.
- Consumption of foods rich in carbohydrates and a balanced amount of protein immediately after exercise, will help increase muscle mass through anabolic hormone production, decrease protein breakdown and supplying amino acids for protein synthesis.
- It takes a mature plan and required a strong commitment to implement it. Expected in the first month will be an increase in lean body mass in the form of muscle as much as 2-3 kg.
- Choose supplements wisely. When talking about an increase in muscle mass, many offered a supplement containing a high content of amino acids without carbohydrates. And as has been described above that also required a major amount of carbohydrate in the amount of protein / amino acid balance alias is not excessive. It would be nice before taking a supplement for sports, you should first ask the experts.
- Monitor the success of your program, because each individual can give a different response to what has been planned. If the results do not match what is expected to be a reassessment and discuss with experts if necessary.