The Pattern of Food

At the time doing weight training, minor injuries can occur in areas that would improve muscle and build muscle when resting period. But in case of a serious muscle injury, can result in muscle can not repair themselves. The trainers recommends exercise in different muscle groups every day, to provide recovery time for muscles that have been previously trained. 

For example:
        The first day: Exercise on the chest muscles, triceps and shoulders.
        Day two: Exercise the muscles of the lower body (pelvis, thigh, hamstring, gluteal and calf).
        Day three: Exercises on back muscles, biceps and stomach.
    If muscle pain, rest for 1-2 days or training in other muscle groups.

    Drink plenty of water before and after exercise

    Adequate hydration is important for building muscle. Therefore, in addition to drink 8-10 glasses of water a day, Dr. Spero Karas from Emory University suggested to increase intake of 12-16 ounces of water before exercise and an additional 8-10 ounces every 15 minutes of exercise a sweat. Electrolyte drinks can be consumed if the training does more than 1 hour or when the body loses electrolytes concern.

    The pattern of food

    Muscle building exercises require a balanced intake of carbohydrates, fats and proteins as well as additional vitamins and minerals that can be obtained from food.

    Avoid a strict diet of carbohydrates that can cause insulin levels down and prevent the formation of a hormone that stimulates muscle growth. And if a muscle is the primary goal, then you should not do a strict diet, because your body will not be able to provide for the establishment of the extra muscle when the lack of calories. Note also the fat intake should be no more than 30% of total caloric intake, but it does not need vitamins and minerals by consuming lots of vegetables and fruits.

    Increase your protein intake

    "If you want to form muscle mass, then the key dalah protein, protein & protein" according to dr. Karas. "The muscle consists of protein and we will need the essential amino acids as the building block of proteins" he added.

    If there is no time to cook, it is advisable to consume foods high in protein such as cottage cheese, cheese sticks, a protein drink or snack high in protein.

    Get plenty of rest

    Insufficient sleep, but was associated with high blood pressure, depression and other health problems, it can also inhibit the formation of hormones that are essential for muscle formation. Recent studies also have linked lack of sleep with the incidence of obesity and overweight.

    Having a personal trainer

    If you need information or motivation to practice, may be considered for hiring a personal trainer, no need for long-term at least until we get used to the routine exercise and learn some of the variations in practice are required.