If you feel physically tired, know that there are steps to become physically strong, through these steps we can gain muscle mass, to avoid overdoing it, it is essential to have the help of a professional trainer! Don't forget to set aside time for your muscles to rest, this way, muscle recovery is more efficient!
Start practicing slowly
Weight training can help you gain strength, however, you need to be careful, when the muscle contracts there is a movement of the fibers, which favors the gain of muscle mass during the recovery period, with a slow recovery, the individual can have greater body awareness.
If possible, make a training plan to gain muscle mass sensibly, without harming your body.
Continue the exercise even if you are in pain
If there is a burning sensation, it is recommended to reduce the intensity of the exercises to avoid injury. If you are a professional athlete, see a physiotherapist and be sure to monitor your clinical health status.
Keep up a regular workout
To get the body used to it, it is recommended to train 3 to 5 times a week, especially for those who want to have more muscle mass. There are several types of training that can be added according to the goals of the individual who is training.
Moderation is always an ally, ask your trainer for help as he has the experience to show you the maximum limit that each person can train.
Consume proteins
Having a healthy diet rich in protein is important for any citizen who wants to be strong, so consume between 1.6 and 1.8 grams per kilo of weight per day. Foods with a high amount of protein are: eggs, chicken, fish, red meat, lentils and soy.
Before training, it is also necessary to prepare yourself to help your body. You can consume carbohydrates and fats, for example, as these are great sources of energy and can also improve your performance during physical activity.
Changing training should also be planned so that the muscles can adapt without injury. For each exercise, you should only use 65% of the maximum load. If necessary, consume nutritional supplements. For physical activities, the most recommended are: Whey protein, creatine or BCAA.
These should be consumed under medical supervision and by a nutritionist, you can consume them if it is really necessary!
So, now that you know the steps to becoming physically strong, it is important to be careful when exercising, so as not to cause injuries, remember health is more valuable than aesthetics, be moderate when practicing sports!