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Physical Exercise and Bodybuilding

8 Ways to Help Any Man Build Muscles and Improve His Cognitive Skills.

Muscles are the best clothes any man can wear.

1. Strength Training

Do strength training exercise for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance heavy enough to tire your muscles.

Over time you will notice improvement in strength and muscle mass.

2. Focus on compound exercises

Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. These include the deadlift, squat, press, row, and pullups.

They allows you to get a full-body workout in less time and keep your heart rate up.

3. Progressive Overload

One major key to muscle-building is pushing your muscles to handle progressively greater challenges. Don't simply aim to add weight on every set of exercise, but do work to improve in some way on every set of an exercise

Aim to improve every workout.

4. Don’t neglect your legs

Even if your goal is just to have a big chest and arms, don't forget to train your legs. Heavy compound lower body exercise like deadlift will have a great impact on your overall muscular development and upper body.

5. Eat protein with each meal

You need protein to build and maintain muscle. To achieve this, you should be looking to eat at least 1g per 454g of body-weight.

The easiest way to get this amount is to eat a whole protein source with each meal. Include eggs ,red meat, fish.

6. Keep a food journal

Training hard won’t translate to new muscle unless you’re eating enough calories. Keep a food journal to track your nutrition intake .

Write down everything that you eat and drink, along with the time of the day.

7. Drink enough Water

Strength training causes water loss through sweating which can impair muscle recovery and thus, it won’t help you increase your muscle mass. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you’re hungry.

8. Sleep

Getting enough sleep is important for anyone hoping to build muscle. One needs 7 to 8 hours of sleep for cells to enter a phase of repair and recovery.

Without adequate sleep, the process of repairing damaged tissue is less effective and can lead to possible injury.

Content created and supplied by: Eduh (via Opera News )

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