4 Keys to Strength Building and Muscle Mass

Muscle is harder to build and maintain as we age. In fact, most of us start losing muscle between ages 30 to 35. Physically inactive people are at particular risk and can experience anywhere from a 3% to 8% loss of lean muscle mass every decade after that. This is due to lower testosterone levels in men and lower estrogen levels in women - both hormones that help build muscle. Changes in nerve and blood cells and how the body converts proteins into muscle tissue are other factors. Muscle loss doesn't have to be inevitable, though. For adult men and women, regular resistance training exercises are key to building and keeping muscle. Men and women should participate in muscle strengthening activities that work the major muscle groups (legs, hips, back, chest, abdomen, shoulders and arms) at least two times each week. Examples of muscle strengthening activities include lifting weights, Prime Boosts Official Website using resistance bands and doing push-ups, pull-ups, sit-ups and some types of yoga.

Even everyday activities such as carrying groceries, yardwork and gardening can strengthen muscles. An important way to support strength building is with good nutrition. Foods that provide protein, carbohydrates and fat play a major role, as does getting enough calories throughout the day. Read on to find out how each macronutrient can help you - and an estimate of how much to eat every day. When building muscle, the more protein the better, right? Not necessarily. Protein should make up 10% to 35% of total calories for adults. While you're working to build muscle with physical activity, your needs may be on the higher end of this range. Keeping muscle mass, on the other hand, requires less protein than building new muscle. Aim for three servings of low-fat or fat-free dairy and 3-ounce equivalents of protein foods (such as beans, fish, poultry or lean meat) each day, to provide quality sources of protein to help reach that goal.

Grains, especially whole grains, also provide some protein but typically not enough to meet protein needs on their own. Carbohydrates are another important group of foods for fueling your muscles. That's because carbs are partially converted to glycogen, which is a form of energy stored in muscles. Check this out energy helps to power your workouts. Men and women need about half of their calories from carbohydrates per day. Try focusing on good quality carbohydrates that provide dietary fiber, such as whole-grain breads and cereals. Many dairy products, including milk and yogurt, also provide carbohydrates. Choose low-fat or fat-free dairy foods and beverages in order to limit sources of saturated fat. Fruits and vegetables also are good options. When timing your meals and snacks, you may wish to avoid foods high in dietary fiber immediately before or during physical activity. Your body relies on fat to supply energy to muscles during some types of activity. How much fat a person needs can vary. As a general guideline, fat should make up 20% to 35% of your total calories. For overall health and muscle strength, focus on sources of heart-healthy fats, including vegetable oils, such as olive oil and canola oil, and avocados. Nuts and fatty fish such as salmon, herring, sardines and trout, are all good sources of protein that also provide heart-healthy unsaturated fat. Eating a variety of healthful foods each day can help you meet your nutrient needs. For a customized eating plan, consult a registered dietitian nutritionist in your area.

If you’re serious about weightlifting, you’ve probably heard the term "progressive overload" before. But what exactly is it? Progressive overload is the steady increase of stress placed on your muscles during exercise over time. You can achieve this through various methods, including increasing weight, reps, or sets. Mind you; this method is not for the faint of heart. As the name suggests, it demands more and more from your muscles. The line that sits between what is within the limit and beyond the limit is extended. Curious? Keep reading to find out more about it. What is Progressive Overload? Progressive overload is a fundamental principle in weightlifting that involves increasing the demands on your muscles over time. This means you need to lift heavier weights, perform more reps, or do more sets to continue progressing. The concept of progressive overload is based on the idea that you need to challenge your body continually to see continued progress and improvements in strength and muscle growth.

When you lift weights, your muscles experience micro-tears, which heal and grow stronger during rest periods. Progressive overload ensures that your muscles are continually challenged, which means they will continue to grow and adapt to the increasing demands you place on them. By gradually increasing the demands on your muscles, you are forcing them to adapt. As a result, they will grow stronger. This is why simply doing the same workout repeatedly without any changes will lead to a plateau. Why is Progressive Overload Important? Progressive overload is essential for building muscle and strength. Without it, your muscles will eventually adapt to your current workout routine, www.PrimeBoosts.com and you will stop seeing results. By gradually increasing the demands on your muscles, you can continue to progress and achieve your fitness goals. To effectively implement progressive overload, you need to track your progress and make changes to adjust to your workout routine regularly.