10 Useful Tips For Building Muscle

Build muscle

Muscle is a fabric of flexible fiber that enables the organism to move through its systolic and expands, and is referred to as the swelling of the muscles and its strength is a sign of beauty and manhood according to the popular notebook between the guys and in this article we will know how to build muscle in safe ways and healthy.

Ways to build muscle
10 useful tips for building muscle

• Avoid eating foods that contain large amounts of fat.
• Exercise primarily focusing on engaging the muscles like: squat exercise, pushups, helping both stimulate growth of testosterone in the body, and thus stimulate muscles effectively.
• Sleeping enough hours, preferably for at least eight hours a day.
• Use of the tonics sold in pharmacies.
• Weight lifting exercise, preferably three times a week at least, the exercise helps to improve muscle strength.
• Take enough foods that contain carbohydrates.
• Exercise that focus on the muscles of the chest, legs, helping them to strengthen and develop muscles effectively.
• Weight control, preferably early in the morning and before you start eating.
• Eating healthy foods which contain all the body needs.
• Take enough foods that contain fiber such as: black bread, brown rice, etc.

Most foods that help to build muscle

• Fat-free beef: beef contains a high percentage of protein, zinc, and iron components, which in turn help to strengthen muscles and protect it from damage and atrophy.
• Chicken filet: chicken fillet contains low fat, compared to other chicken parts, it also contains a high proportion of the important proteins for healthy muscles.
• Turkey: Turkey contains a high percentage of protein, so it is recommended to be taken for who practice aerobics.
• Eggs: eggs of most foods contain amino acids, and contains a high percentage of protein, which is instrumental in maintaining healthy muscles and thus shield them from damage and atrophy.
• Yogurt: one dairy products that contain a high percentage of protein and thus helps to strengthen muscles.
• Olive oil: olive oil contains a moderate proportion of unsaturated fats, which in turn prevents cracking of the muscle tissue, so it gives.
• Almond: almond is more nuts contain vitamin e, so it helps build muscle tissue and strengthening.
• Tuna: tuna contain omega-3 element, which strengthens the muscles and keeps them, it also helps dissolve fat accumulated around the muscle.