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[KIT] Starter guide on how to build muscle.

Well if you are looking to self improve this article is for you.

People tend to go to the gym workout but they see no progress. Why? Well in order to build muscle you need protein to do so.

Feature image: https://www.flaticon.com/search?word=exercise

The simple process is when you working out lifting heavy weight your muscle tissue tear apart result in muscle ache. After working out a few hour you will eventually feel the pain. This is the first step to build muscle. And in order for muscle to grow it need some nutrition the nutrition mainly is protein. In biology human needs protein in order to grow to develop their physique, height, etc… So for you to build muscle you will need to consume more protein than your regular protein intake. But note that your body can only digest a limited amount of protein per-day. To much protein intake per day can affect your kidney because human kidney can hold only a limited amount of protein. So first go to google and search “How much protein should I consume per day” then there will be a calculator for you to input your weight height and age and will tell you a specific amount of protein per day. SO why consume protein? Because after consuming protein your body will use to to repair your muscle tissue and make it bigger because your muscle tissue don’t get back together it was filled with a new muscle tissue.

There are a lot of things to note here. Eating protein only will not increase the muscle mass definitely. To a certain point it would be ineffectively so you need to consume various of nutrient such as calcium found in milk, vitamin D, magnesium, etc… which can found in different food.

Aside from nutrition the most important things is SLEEP. Your body can grow only if you sleep enough. For example a child sleep 9-11 hours per day. Because they need those sleep to grow their height development in their body. It is the same to us if we want to grow muscle. If you only go to workout lifting weight and consume protein and sleep for only 5 hour a day you would not grow. Your body will need more hour to repair and to grow the muscle tissue and generate energy.

The next things is how you workout. You need to have a workout schedule planned out to track progress. You need to workout every muscle group to grow a proportion of size. Also don’t exclude a rest day maybe take a rest day after two work day. Don’t work your muscle to the extreme don’t just go in the gym and obliterate that muscle group your body need a certain training regime to follow. Most lifter say to grow your muscle mass you need to hit the hyper trophy state meaning you need to increase the weight every week. For example this week you life 10kilogram so for next week maybe add 2 kilograms to the bar. And lift it up. Just do 5 set of 5 rep each. Some people just life 10 rep of 5 set. Doing this may not grow your muscle. It would only thin out your muscle.

Also don’t allow yourself to be hungry all the time. If you want to increase muscle mass you need to eat some nutrition rich in protein good fat every 3 hours. Drink plenty of water. You are good to go. GOODLUCK on your progress.

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