Muscle
 Muscle is a pillar in the human body, along with joints and bones, and is divided into two types, voluntary muscles and involuntary muscles. The involuntary muscles are the muscles that operate automatically and can not be controlled by man, unlike the voluntary muscles that man can control. The involuntary muscles are the muscles of the heart. The voluntary muscles are the external muscles of the body, such as the thigh and the legs. In this article we will talk about how to strengthen the muscles of the voluntary body.

Muscle strengthening exercises

The squatting exercise

This exercise helps to tighten the muscles of the thighs and strengthen them quickly.

• Stand on the ground straight.
• Keep feet apart from each other.
• Replace the arms in parallel with the shoulders.
• Go down until the thigh is parallel to the ground, keeping the knees bent forward.
• Get out of the ground, and return to normal calmly.
• Repeat the exercise ten times for three rounds.
• Take a 2 minute break between each tour.

push up

This exercise helps to strengthen the muscles of the upper body, namely the muscles of the chest and muscles of the shoulders and stomach.

• Lie down on the ground, face down and back up.

• Place the hands on the floor forward and shoulder-width wise.
•  Pressure on the shoulders.

• Lift the body up until the elbows are separated, taking into account that the front is closest to the ground, not the chin, so as to prevent harmful impact on the muscles of the neck.

• Repeat the exercise ten times for three rounds, taking a minute break between each round.

Squeezing exercise with one leg

• Stand on the ground straight.
• Positioning on the right foot only.
• Stretch the left foot forward, keeping in mind that it is not touching the ground during exercise.
• Bend the right knee down, until the rear of the ground approaches.
• Stretch the entire right leg again, taking into account the use of the right hand force on the table in lifting the body up.
• Repeat the previous steps several times.
• Change the base on the left foot.
• Repeat the exercise ten times for two rounds.

Tips to strengthen muscles

• Keep away from harmful and bad habits, such as smoking, and alcohol abuse.

• Minimize the intake of stimulants and soft drinks.

• Sleep for adequate amounts, not less than eight hours, rest is important for the growth and strengthening of the muscles, while the lack of sleep leads to fatigue and fatigue.

• Keeping away from all that causes anxiety and tension, muscle strength and development need a quiet psychic and high temperament; because tension and pressure affects the muscles negatively.

• A healthy diet that contains all the nutrients the body needs from proteins and amino acids is a key element in building and strengthening muscles. It can be eaten through red meat, fish, eggs, white meat, milk, legumes and grains.

• Avoid excessive intake of harmful fats and saturated cholesterol, it causes a heavy burden on the heart and arteries and all vital organs in the body.

• Take therapeutic supplements such as fish oil capsules.

• Exercise that helps build and strengthen muscles.

• Persistent eating fruits and vegetables frequently because they are rich in vitamins and minerals such as iron, zinc, potassium, iodine and sulfur.

Amplify muscles

Many men, especially young people, are looking for ways and means to amplify and amplify their different body muscles; to keep up with fashion, imitation, desire, and other reasons. There are many ways and means to work, but we will focus on exercise Which help it, along with a range of different tips that help to achieve the best results.

Exercises to inflate muscles

• The squatting exercise: one of the oldest and best exercises that help to build the body specifically muscles: It includes a large body of muscles, but on the other hand need to certain situations to avoid the incidence of many problems, and the most prominent muscles that work to amplify are the neck, thighs, shoulders Add Glutis muscle.

• Pressure: Stimulates the muscles of the body different, the most important trilogy of the head, shoulders, and chest muscles.

• Dumbbells: Help build and inflate chest muscles, add back to the shoulders, and biceps, but must be exercised here regularly and regularly; to get bigger and stronger muscles.

• Shoulders: Shoulder exercises help greatly amplify them and can be practiced in the gym to ensure optimum results.

Tips For Muscle Amplification

To focus on only one muscle during weekly training, either shoulder, back, chest, or legs.

• Take adequate rest, try to relieve pregnancy and lift weights during the days of exercise free; in order to rebuild muscle cells quickly and significantly.

• Perform some exercises in a simple and calm manner such as weight loss, called a negative movement.

• Take care of exercises that involve the use of heavy weights.

• Take care of exercises that involve the use of heavy weights.

• Exercise time should not be more than seventy-five minutes, and it is best to be less. The latest research and studies have shown that testosterone levels are as high as possible after about 60 minutes of muscle-flexing exercises and then begin to decline.

• Not to look at the prominent and huge muscle owners, and try to compare them with them; because the sense of anxiety in terms of inability to achieve desirable leads to frustration and lack of achievement, even if it can be done.

It is also worth mentioning that there are many foods that help in this matter, specifically rich in proteins that work mainly on building different tissues and muscles of the body.

Bodybuilding: Many people wear their shoes early in the morning and go for a walk.

However according to our physique we need to know when is the right time to exercise.

Exercise can make us feel better - but in the morning the muscles are tight. This can be compensated for during exercise. Getting compensated for late exercise can affect sleep. And it can cause negative feelings.

Morning Uses
Doing regular exercise in the morning is sometimes easy.
When offset in the afternoon and evening workouts it will be blocked due to other responsibilities.
They think that the whole day's work affects the morale of the workers.

The goal of the gym is to help Jim deal with it.

Morning workouts are a major issue in dealing with stress.
Exercise increases heart rate and body temperature. Exercise during the evening (after 8 pm) can disrupt sleep.

Exercise at 7 am will increase sleepiness, according to a study.
Lunchtime benefits

Many people think that morning sweats are good.
Exercise in the evening does not eliminate sweat.

Studies show that we get sick the usual time we go to the gym.
If we go to the gym every day at 4pm, we will get used to that time immediately.
Other times it is said that you can exercise better if you go to the same 4pm.

Studies have shown that specific physical training time can be effective.

Better performance, higher oxygen consumption, and lower fatigue sensitivity are the benefits of those who practice specific physical training time.
However, exercising a variety of times and exercising can be a complicated issue.

The core temperature of the body is an important factor in determining the quality of exercise.
A cold body makes the muscle hard, ineffective, and susceptible to sprains.

However, high body heat makes the muscles more flexible and produces better results.
Body temperature usually increases throughout the day, so when the body temperature is high, the muscle gains strength.

The main part of the exercise

Time resolution is more important than when to exercise.
Exercise in the morning is great.
From sleep to cold and tight.
Make sure the muscles are warm.
There is nothing wrong with exercising in the evenings.
However, it is necessary to observe the same time.
Find a friend to exercise with.
Always keep a gym bag in the car.

How to build and inflate muscles
Can be built and amplified through a strong training program, accompanied by healthy nutrition and supported by proteins, and other nutrients, and show the results of the exercise after full commitment within a few weeks to several months, the mechanism that is gaining muscle mass as follows: [1]

• When muscles are subjected to intense effort through an exercise, such as weight lifting, there is a shock to the muscle fibers, which indicate injury or muscle muscle malaise. This disorder triggers a type of cell known as satellite cells ) Located outside the muscle fibers, and the satellite cells attempt to repair damage by joining together, and dangling muscle fibers, leading to increased muscle mass, and amplification.

• Resistance exercises stimulate the body to release growth hormone from the pituitary gland. The amount of hormone secretion depends on exercise intensity, which stimulates metabolism and helps convert amino acids into proteins to increase muscle mass.

Aerobic exercises
Aerobic exercise, known as aerobic exercise, such as walking, jogging, and cycling, increases heart rate and breathing. It also plays an active role in muscle growth, but a strong effort is required, intense during performance and repetition for a certain period of time, In order to build muscle in the best way, and researchers say aerobic exercise should be done to gain muscle as follows: [1]

• The rate of heart rate is 70-80%. The heart rate is calculated by subtracting the heart rate at the person's resting state from the maximum heart rate during exercise.

• Continue the exercise for 30-45 minutes at a time.
• Perform the exercise four to five days a week.

push up
Stress exercises affect the arms, chest, hips, legs, and shoulders. A wall or floor must be provided for the body to push. The pressure exercise is as follows: [2]

• Holding hands on the ground, the body becomes vertical and straight.
• Start climbing up and down while taking care not to touch the head of the ground.
• Start with a few and increase the number of ups and downs gradually.

Power exercises
One of the most common methods of muscle building, strength training involves the involvement of all muscle groups in the effort. Muscle building and enlargement takes several weeks or months of coordinated and continuous activity until muscle changes appear, according to For Physical Activity Guidelines for Americans, adults must participate in muscle strengthening exercises involving all major muscle groups at least twice a week. Power exercises include: [3]

• Raise free weights
• Use of fixed weight machines
• Resistance exercises
• Exercises push, squat.

Tips for beginners when building muscle
The use of correct techniques to build muscle, reduce the risk of injury, and strengthens the ability of muscles, and during exercise should consider the following: [3]

• Warm up for 5-10 minutes before engaging in exercise.
• Start using light weights, weight gain, or resistance level gradually.
• Perform the exercises properly, and the right way.
• Some pain and muscle fatigue can be experienced after exercise, especially in the early stages, due to the intensity of the exercises, their repetition, and their length.

Abdominal muscles
The abdomen (or stomach) is part of the muscles of the middle (Core Muscles), which is important not only to give an attractive view but to balance the body and strength, where not without any physical effort, whether the origin of exercises or activities daily use of the muscles of the center, The muscles of the stomach, the lower back, and the muscles of the two vertebrae, and if there is weakness in any of these muscles, it will lead to injuries in the body and great pressure on the bones and joints. [1] Tensile muscles of the abdomen is what most young men and women want, This area gives him strength to the body and an increase in moderation appearance, Of course, there are many factors that prevent the emergence of tight stomach muscles in most people, but with a little effort and in a short period can be exercise these muscles to appear better and over a long time

Causes of the disappearance of abdominal muscles

• When talking about the disappearance of abdominal muscles, it does not mean the disappearance of it exists and can not live without them, but the inability to see the details, and the reasons for non-appearance:

• The structure of the body. The body of the skeletal body (Endomorph) is difficult to show in the abdominal muscles (but it is possible), unlike the ectomorph, in which the details of the abdominal muscles can be seen on their own.

• The weakness of the abdominal muscles, as the weak muscle is small size and does not show details. [3]

• Increased body fat. Excess fat in the body (especially in men) is stored in the abdominal area in front of the muscles. These muscles hide behind them. [4]

• Water retention in the abdominal area. This is due to the diet, where it caused and some foods that contain high rates, such as Al-iran to the water in different areas of the body, including the abdomen, and this is not always, but disappears after a few weeks by reducing salt rates in Diet. [5]

How To Tighten Your Belly Muscle Fast

First, attention must be paid to the quality of the daily habits. Th
e lack of regular sleep, lack of movement and the types of food intake are the first and most important factor in the lack of success of the exercises and the desired effect. [6] Salty foods help to store water in the body, The appearance of tight stomach muscles, as well as foods that contain saturated fats such as fried or fast meals in general, are very harmful to the body, and a major reason to increase the proportion of fat in the body. [7] Therefore be committed to reduce salt foods, Sugars, and saturated fats, and replace it with fruits, vegetables, unsaturated fats, and lean meat free of grease.

There are two major simultaneous phases that must be performed to show abdominal muscles: burning fat, and tightening the abdominal muscles with exercises. Without fat burning, the details of the abdominal muscles will not appear, however strong. The abdominal muscles will not be detailed and tight in case of non-exercise. The abdomen will be flat and smooth, so the stages are important and can not be dispensed with.

Burn fat
The body fat is burned by reducing high-calorie foods such as chocolate and sweets, and foods containing saturated fats such as fried potatoes, which contain high. [9] To burn fat more calories must be burned by exercise such as running, In order to burn large amounts of fat, it is not enough to run or swim for 10 minutes.

Tighten the abdominal muscles with exercises

As for abdominal exercises, there are several types of exercises that must be practiced for at least a month to get the best result in record time. It should be known that abdominal exercises alone are not enough and may cause muscle damage. Exercising is a complete system to strengthen the muscles of the body, [11] while maintaining plenty of water to drink at least two liters of water a day, as well as the body gets water in other foods and beverages, [12] and be careful to avoid smoking Eat soft drinks or alcohol, preferably EC R of eating foods that contain high proportions protein such as chicken, eggs, fish, Protein is the nutrient responsible for building muscle in the body.

It is recommended to exercise the muscles of the abdomen every two days, so as to leave the day to restore the muscles to build itself in it, and when the exercise should strain the muscles of the abdomen to benefit (to the degree of burning sensation in the muscles), but not excessive to avoid the occurrence of the most popular exercises to build the abdominal muscles

• Sit-ups, where the person lies on his back and raises his knees, and begins to sit down and then lie down, repeating it until the fatigue of the muscles of the abdomen.

• Weighted Sit-ups. This is a difficult exercise, similar to the practice of sitting, but the person carries a free weight with his hands while keeping it elevated throughout the exercise and can be performed on a sloping seat.

• The person lying on the floor, as if he wants to do the pressure exercise, but he installs his body using the elbows, and stays in this position for at least 30 seconds, while maintaining the integrity of the back.

Amplify the abdominal muscles
The muscles of the abdomen are the most important muscles that are sought to amplify and divide those who care about the fitness and appearance of both women and men, as it is the center of fitness first, especially in the absence of a large belly or belly, and abdominal muscles are amplified by following a diet Healthy exercise and a range of exercises that rely on weights often, and through this topic we will remind you ways to amplify the abdominal muscles through exercise.

How to inflate abdominal muscles

• Exercise the cable: Hold the cable with both hands and sit on your knees, and then start using the abdominal muscles and stabilize the position for several seconds before rising slowly.

• The crunch: Sit on the crunch and climb using the abdominal muscles only without the hands or chest muscles and stabilize the position for several seconds before returning slowly.

• Exercise Blink: Lie on your belly and lift yourself using your hands and abdominal muscles, stabilize the position for 45 seconds, then rest for 30 seconds and repeat the exercise.

• Exercise with weights: Stretch on the board and hold the bar with your hands, then rise and descend slowly using the abdominal muscles.

• Lifting exercise: Hold the bars from the top and lift your legs up at a 90 degree angle, then slowly lower them.

• Lifting exercise: Hold the bars from the top and lift your legs up at a 90 degree angle, then slowly lower them.

• Attachment exercise: Hang from your arms, taking into account the dumbbells using your legs, then lift them up so that the knees are at an angle of 90 degrees.

• Side-pressure exercise: Lie on the floor on one side, taking into account the dumbbells, then lift your body on the legs and one hand, taking into account the extension of the other hand and stabilize the position for several seconds before returning to rest.

• Exercise stand with weights: Stand upright with pressure on the back and abdominal muscles and load weights.

Note: It is recommended to work the previous exercises at a rate of three times a week maximum, and repeat each exercise 16 times divided into four rounds, and take a break of 20 seconds maximum between each round.

Tips for getting belly muscles twisted

• Drink plenty of water daily with at least 10 cups.

• Sleep for enough hours during the night and avoid sleep.

• Avoid tension and exposure to stress and nervous.

• Eat carbohydrate-rich foods.

• Minimize seating.

• Focus on the abdominal muscles when doing exercises.

• Leave drinking alcohol because it affects the muscles and lead to sagging.

• Follow a healthy and balanced diet and avoid over-eating.

Amplify muscles
Many men, especially young people, are looking for ways and means to amplify and amplify their different body muscles; to keep up with fashion, imitation, desire, and other reasons. There are many ways and means to work, but we will focus on exercise Which help it, along with a range of different tips that help to achieve the best results.

Exercises to inflate muscles

• The squatting exercise: one of the oldest and best exercises that help to build the body specifically muscles: It includes a large body of muscles, but on the other hand need to certain situations to avoid the incidence of many problems, and the most prominent muscles that work to amplify are the neck, thighs, shoulders Add Glutis muscle.

• Pressure: Stimulates the muscles of the body different, the most important trilogy of the head, shoulders, and chest muscles.

• Dumbbells: Help build and inflate chest muscles, add back to the shoulders, and biceps, but must be exercised here regularly and regularly; to get bigger and stronger muscles.

• Shoulders: Shoulder exercises help greatly amplify them and can be practiced in the gym to ensure optimum results.

Tips For Muscle Amplification
It is not enough to exercise here, but to follow a set of guidelines to help achieve results and muscle amplification, including:

• Focus on only one muscle during weekly training, either shoulder, back, chest, or legs.

• Take adequate rest, try to relieve pregnancy and lift weights during the days of exercise free; to rebuild muscle cells quickly and significantly.

• Perform some exercises in a simple and calm manner such as weight loss, called a negative movement.

• Take care of exercises that involve the use of heavy weights.

• Exercise time should not be more than seventy-five minutes, and it is best to be less. The latest research and studies have shown that testosterone levels are as high as possible after about 60 minutes of muscle-flexing exercises and then begin to decline.

• Not to look at the prominent and huge muscle owners, and try to compare them with them; because the sense of anxiety in terms of inability to achieve desirable leads to frustration and lack of achievement, even if it can be done.

It is also worth mentioning that there are many foods that help in this matter, specifically rich in proteins that work mainly on building different tissues and muscles of the body.

The importance of muscle building
The building of the body is a true building, which is very important, and it affects the life of the person in full, and must be keen on young people to have a strong body, and ordered us to do this, the Prophet peace be upon him: (strong believer is better and loved to God than the believer And muscle building is of great importance to young people, many young people seek to build their muscles to grow up and help them in the practice of some types of sports activities, especially combat sports that require strong muscles, and other sports such as swimming and other He needs muscles, and some young people wish a body full of b Muscles, until it gets a beautiful and attractive body.

But the problem is that many young people take the wrong ways to get into strong muscles, stay for years without getting what they want, despair and give up and get frustrated, and why he did not follow the correct methodology from the start, and only heard a proposal from a friend, or He read something on the web, in some forums, which are often confused and fraudulent.
The difference between muscle building and division
Muscle
Some young people mix between muscle building and amplification, which is what some seek, and the division of the body and delineation in a dream dreamed by many young people, the first depends on the increase of food mainly, and the second depends on the reduction of food and limited to certain types of it.

For calorie-burning exercises, such as running, playing football and swimming, these sports divide the muscles and demarcate them in the body rather than building and amplifying. The amplification runs counter to these sports in practice, because the process of burning calories not only consume part of the fat as some think, Part of the muscles as well, and therefore the young man should determine exactly what he wants, if he wants a strong and attractive, and the body of the muscle division without amplification, this is another subject, and we are now looking at how to amplify the muscles and build.
Steps to build muscle
The young man must realize that building muscles properly, without accumulation of fat, and at the same time without burning and weakening the muscle, depends on two things:

• The food is sound and balanced.
• Proper exercises that work to inflate muscles properly.

Food
To build muscle there is a need for a healthy diet containing many proteins, with some other elements that are indispensable to the body, it is mistaken to think that the body can dispense with carbohydrates and even fat, because they are important nutrients for the body, taking into account the reduction, and we can summarize The order is as follows:

• For example, 100 grams of chicken contains about 10 grams of protein, and eggs contain an average of 3.5 grams of protein, and the fish also have more than one ounce of protein. Containing 100 grams of protein, and milk contains 100 grams of protein in every 100 ml. Thus, increasing the proportion of meat of all kinds, and milk and its derivatives, increases the proportion of protein in the body , And concludes If the young man weighs 75 kilograms, he needs 150 grams of protein a day, and this is for those who want to build muscle and amplify it, but in normal conditions It needs half of its weight in kilograms of protein, which means that a kilogram of its body needs only half a gram of protein, and therefore a young man with a weight of 75 kilograms, needs only 37.5 grams of protein.

• With the increase in the proportion of protein in food, it is also necessary to take into account that the body needs other nutrients such as carbohydrates, which gives energy to the body to start the exercise, but should not be taken into account, because the increase in calories from the need to turn to fat, For example, it should not have a whole dish of rice, but enough is enough to stimulate its energy Just.

• Fat, like carbohydrates, is useful for many, and many harm, it is necessary to a small proportion of fat in food, for the need of the body, but if it increased even a little bit will become a problem for those who build muscle, because it will build muscle and fat together, It must be either skimmed milk, or at least low fat, and this applies to other foods that contain fat.

• It is necessary to increase the amount of food as mentioned above, in order to increase the size and size of the muscle, do not think that the reduction of food and regimens and others will build muscle, but reducing and regimens this is for those who wanted to reduce weight, and building muscle is an increase in weight, Because the weight of the muscle increases the greater the size of the muscle.

Exercises
In order to amplify the muscles and access to a strong body and large muscles, it is necessary to specific exercises strengthen each muscle in the body separately, and must be arranged in an orderly manner, each day requires the selection of a muscle to be exercised, and work correctly, for example if we put a simplified table is closer to the titles The petition enables the young person to choose what suits him, and change and change them as he wishes, without changing the main rules, and this table is as follows:

• On the first day, upper and lower chest muscle exercises, in the oblique bar and level, with the butterfly exercise, and the grouping exercises, on three sessions of each session 10 elevations, or decrease them up or up according to capacity, with weight.

• On the second day exercises the muscles of the arms "Albay and Triy", starts with the exchange exercise and then Horus and Hammer, and then the reverse exchange and then the mind and the rest of the exercises Altrai usual.

• On the third day, exercises of the back muscles, such as the saw, giraffe, gorse, and back bar exercises.

• On the fourth day exercises the muscles of the shoulders with the bolt, include various shoulder exercises such as the oblique bar, back and front and others, and lateral and posterior bolt exercises and frontal.

• On the fifth day exercises the muscles of the feet, exercises include the muscles of the form of seven and eight and one ten, standing or on the chair, and include the muscles of the thighs through the exercise to push up, in addition to the practice of the Samith Bar known.

• The sixth day is a general exercise for the muscles of the abdomen, with a little jogging to burn excess fat, it benefits a lot and works to build muscle in a divided and proper.

• The young man can take the seventh day to rest, and take into account during the rest day not to eat as much as the past six days, because this day there will be no need to increase calories in the body.

Muscle building is good, but excessive attention to it, leads to problems that can not be missed. If the young man is delayed and does not succeed quickly in inflating the muscles, he becomes sad and depressed, he must work continuously, and slow down waiting for results and not rushing. He must be patient with the fruit.

How to strengthen your muscles
Preparation of the body
Before starting any activities and exercises to strengthen the body must be able to do these exercises, by experimenting without the weight and weights that can tear the muscles in the event of the body can not carry, and should be graduated from the exercise easier to even harder under supervision Trainers and experts working in sports halls, schools to maintain body safety, get the best results. [1]
Exercise resistance exercises
The exercise of weight-bearing and weight-free resistance exercises and the use of gym weights in gymnasiums are the best and most effective way to get strong muscles. One study in the European Journal of Sports Science suggests that one gram of carbohydrates and 10 grams of carbohydrate Protein per kilogram of body weight as soon as exercise and weight lifting exercises are completed to rebuild the glycogen depleted muscle. [2]
Maintain the diet
The diet plays an important role in strengthening the muscles of the body, such as the role of resistance exercises. Therefore, people who seek strong muscles and a healthy body should add protein, complex carbohydrates and healthy fats to their diet routine for the following health benefits:

• Helps to repair body and muscle tissues.
• Complex carbohydrates, including fruits, vegetables, and whole grains are supplied with energy.
• Provides vitamins and minerals essential body energy that helps to rebuild muscles.
• Healthy fats reduce harmful fats in the body and restore the hormone balance in it.

Rest and restore body energy
Sleep must be taken at least seven to eight hours a night for stronger and harder exercises the next day. If a person can not sleep, For eight hours at night he can take a nap for 45 minutes during the day to make up the difference. [4]

Supplements for bodybuilding
There are many supplements that are addressed by bodybuilders, the most important of which are the following supplements: [1]

• Vitamins and Minerals :Multivitamin and multimineral are important for bodybuilding because they ensure proper physical functioning. It is worth mentioning that the lack of minerals and vitamins harm bodybuilding athletes by slowing down Growth process.
• Fish oil: Fish oil contains omega-3 fatty acids that the body can not produce, which are important and necessary for the body. Omega-3 fatty acids play an important role in promoting heart health.
• Glutamine : Glutamine is one of the most abundant amino acids in the body. Its function is to reduce muscle deterioration. Glutamine supplements are sold in the market in the form of powder or pills.
• Creatine: Creatine products are the most widely used, safe and effective products used by bodybuilders. They give the body muscles enough energy and increase the body's ability to withstand, by increasing its strength.
• Glucosamine Sulphate :Glucosamine Sulfate (Glucosamine Sulfate) is an important supplement to cartilage health, and it maintains long-term health of the joints and is therefore important for bodybuilding.
• Zinc: Zinc is a mineral that helps to strengthen the immune system, and it also helps maintain cholesterol levels in the blood, so it is recommended to take it because of the great benefits of a bodybuilding player.
• Chromium Picolinate: (Chromium Picolinate) Chromium Picolinate is an important dietary supplement for bodybuilders. Chromium is a necessary mineral for the production of insulin, which is responsible for the stability of blood sugar levels. Its consumption helps increase body energy and burn fat. In the body.
• Whey Protein: Whey protein is a rapidly digested protein, usually used to strengthen muscles. This protein is sold as a ready-to-drink powder.
• Casein protein: Casein Protein is a protein that is quite unlike whey. It has a slow digestion process. It can be taken at night or before exercise. It also helps to release amino acids constantly into the muscles.

Eat protein
What commercials promote for protein powders is that it eliminates hundreds of grams of food and drink to build muscle. It does not mean that eating a large amount of food helps build muscle fast, because it can cause fat to store in the body. That it is necessary to eat enough protein to stimulate muscle growth and to meet the needs of the body only daily, and to achieve that should be consumed about 0.8 grams of protein per half kilogram of body weight. [2]

For example, if the body weight is 68 kg, it is necessary to eat 109 grams of protein almost every day, and foods rich in protein: beef, chicken, seafood, eggs, and casein protein, and research shows that the casein protein is one of the best powders Protein for muscle building. Eating it before going to sleep helps build muscle in sports players. [2]
A balanced diet
A balanced diet coupled with commitment to the special training program helps to get strong muscles. Nutrition provides the body with the essential elements and provides the necessary energy. It is important to ensure that the body grows properly, so a special diet should be obtained. (3) It is worth noting that the diet should include essential nutrients, which consist of proteins, fats, carbohydrates, minerals, and vitamins. [1]

Strong body
A strong body is a healthy body of diseases. It may come to mind that the strength of the body means muscle, but the muscles are part of the strength of the body only and not everything. The body that suffers from the disease is not a strong body. It is known that diseases weaken the body in many ways. Thinking strongly about muscles should make sure the body is healthy, the strength of the immune system, then start building muscles that give external strength to the body.
How to become a strong body

• Healthy food provides the body with what it needs to do vital processes, strengthens immunity, helps build the body, develops its organs in the growth stage, and compensates cells. The disease is damaged and prevents many diseases resulting from the lack of a particular food, such as osteoporosis, caused by lack of calcium and vitamin D, anemia is caused by iron deficiency and vitamin B12, and hyperthyroidism due to iodine deficiency and other diseases that weaken the body, Another Vizy Some foods also cause diseases such as high blood pressure caused by excess fat, obesity caused by sugars and fats, and resulting in negative effects on the heart, liver and pancreas and pressure on the bones and blood vessels in the leg because of the weight, the disease in general exhausts the body's strength becomes Poor.

• The sport strengthens the body by protecting it from many diseases, increasing its immunity, and strengthening the heart muscle responsible for pumping the blood that feeds all cells of the body. In addition to strengthening the muscles, and to strengthen the muscles in particular, exercise strength exercises such as exercises of the forearm, , Exercise pressure and other exercises that specialize in every muscle in the body, and add to exercise more protein intake, because it is the basic component of muscle building.

• Drink plenty of water. Water gives a sense of vigor, vitality and strength, and detoxifies the body, reducing the risk of disease.

• Take baits against diseases. Thieves help the immune system to resist disease, and baits are often serious diseases that lead to human life.

• Take plenty of deep sleep in a quiet, dark room to regain your balance and regenerate your strength and activity.

Of course, the power of the body is also strong mind. A person who does not have the ability to deal with conditions and situations and endure difficulties and adversities is a weak person, even if he has good health and twisted muscles.

eat the food
The body needs a surplus of calories to build muscle. The body and muscle site recommends eating at least one gram of protein per half kilogram of body weight per day, plus 2.5 grams of carbohydrates and 0.25 grams of fat At least, you should focus on chicken, lean meats, tuna, eggs, peanut butter, potatoes, milk, brown rice, oats, fruits and vegetables. If you weigh 113 grams a week, you can add 200 calories To the amount consumed per day. [1]
Exercise
A person can schedule strength exercises three times a week, with one exercise lasting up to one hour, leaving one or two days of rest between exercise sessions, allowing muscles to have time to recover, and reducing the risks of over-training, which can hinder (2) The person must be sure to focus on intensifying the exercise instead of procrastinating. He should also take a break between exercises for less than a minute and try to limit small side conversations with other gym members. [3]
Drinking water
Water is an important element in improving the strength of the muscles, and the body usually holds water if the person does not drink enough of it; so it is advisable to drink water; to avoid the retention in, which helps to recover muscles, and prevent the drought resulting from strength exercises, Less than 3 liters of water for males, and 1.5-2 liters of water for females. [4]
Get some rest
The person should take some rest after exercising, in order to relax the muscles, and even use the body different nutrients to rebuild the muscles that become stronger and larger, and the person should not pressure the body during exercise, so as not to feel tired, and The desired results are achieved as a result; you should get a rest to strengthen your muscles. [4]
Eat supplements
The person can take some supplements to get the body of the largest muscle, for example Creatine, which provides energy for muscles, and is produced naturally in the body, and can be taken as a dietary supplement; to increase the content of creatine in the muscle by up to more than 40 % Of its normal levels. Many studies have shown that creatine benefits in increasing muscle mass, increasing its strength, creatine increases the amount of water in muscle cells, and increases the levels of hormones associated with muscle growth, such as IGF-1, Research has shown that creatine can For the breakdown of proteins in muscle. [5]

Dietary supplements also include beta-Alanine, which can increase the effectiveness of aerobic exercise and muscle mass during exercise. One study found that eating 4 grams of beta-alanine daily for eight weeks increased body mass The placebo supplementation of wrestlers and football players, and another study showed that adding supplemental beta-alanine to a six-week intensive training program increased the lean body mass by 0.45 kg more than the placebo, and more was needed Research on the role of beta-Alany N in muscle gain. [5]

Weight loss within a week
A person can lose about 5 kg within one week, but this loss will not be a body fat, but it is often water in the body, and it is not recommended to lose a large amount of weight in a short period; because it may be dangerous to health, where The health loss is between 0.5 and 1 kg per week. [1]
Reduce carbohydrates and increase proteins
Studies have shown that a low carbohydrate diet is an effective way to reduce and improve human health. People who follow this type of system get quick results because reducing carbohydrates reduces water storage in the body. Carbohydrate-rich foods can be replaced with low-carbohydrate vegetables , And the person should increase the amount of protein because it helps to reduce appetite, and increase the rate of metabolism; where can eat fish, eggs, and lean meat. [2]
Exercise weight lifting exercises
Exercise helps to burn fat and improve the appearance of the body. For example, weight lifting exercises help lose weight as well as aerobic exercises. It also increases muscle mass and strength. It also increases the metabolism of the body. Body; thus losing weight. [2]
Increase the amount of fiber
Fiber contributes to a feeling of fullness for a longer period of time and therefore less calories. It slows the digestion process and helps to eat fewer meals, but you must make sure that the amount of water you drink is increased. Eating too much fiber can cause constipation. Water keeps digestion of fiber intact. [3]
Stay away from fast food
You need to stay away from junk food, because it lacks the nutrients the body needs, it contains a large amount of calories, carbohydrates and salts, and it takes longer to digest them. Examples of fast food: sweets, sugars, baked goods, 1]
Change lifestyle and increase movement
Simple changes in lifestyle, such as climbing the stairs, riding a bike to work, walking, or cleaning the house, can help burn a lot of calories. For example, performing tasks manually away from the office can cost about 1,000 calories, 90-120 minutes in a high intensity exercise, so increase the daily activity that helps to burn calories, and lose weight. [2]

Muscle Building
The question about the time it takes to build muscle is one of the most common questions when a person begins to build muscle. The answer may vary because of several factors. For example, muscle mass and strength decrease in age, especially in men. They lose muscle faster than women of similar age, However, the stronger the muscles with the start of training, the faster the changes occur. The muscle response to resistance exercises varies among men and women for many reasons: body size, composition, and various hormones. Muscle building may take weeks or Month depending on many different factors. [1]
Double the amount of protein that is ingested
Increasing the intake of protein is the best option to build, where you can increase between twenty to thirty grams of protein per serving of food, and in general should focus on eating two or three times more than the protein, and when the person intake of one gram of protein per Half a kilogram of body weight, it is not necessary in this case to multiply this quantity; because it is the appropriate amount. [2]
Exercise weight lifting exercises
Weight training is the most effective way to build muscles. It can be exercised at least twice a week. Exercises include all major muscles such as shoulders, arms, chest, legs, back, abdomen, hips. The exercise is performed on two or three groups Movement between 8 to 12 times, be careful to rest between 30 to 60 seconds between each group, and take a break of at least 48 hours between exercises in order to allow the body to repair tissue and build fat-free muscle afterwards. [3]
Aerobic exercise
Aerobic exercises may help muscle build-up, but recent studies have shown the opposite. Aerobic exercises can help muscle growth, increase exercise capacity, increase heart rate and strengthen the cardiovascular system, and recommend Scientists practice intensive aerobic exercise between 30 and 45 minutes for four or five days a week. [4]
enough sleep
A person should have adequate rest and sleep. Muscle and tissue repair are done during rest and sleep. Insufficient sleep and lack of rest may delay muscle building and may lead to injuries and injuries. [5]

The muscle concept refers to a fibrous tissue characterized by its multiple abilities, such as incontinence, constriction, movement, and muscle division in the human body into three main sections: a planned skeletal muscle such as trunk and limb muscles, smooth muscles; rectangular fibers such as intestines, blood vessels, To control it as a heart muscle

Many people look for ways to strengthen their body muscles, such as bodybuilders, and people interested in a healthy lifestyle.

Definition of bodybuilding

Bodybuilding can be defined as the use of weight training to improve the muscles of the body. The individual can be defined as a bodybuilder when practicing the sport and transforming it into a lifestyle. It can be practiced in local gyms. It can also participate in national and international bodybuilding competitions. The concept of bodybuilding is concerned with getting a specific muscular body, not focusing on health or sport. [1]

Old bodybuilding

The bodybuilding was initiated by Greeks in ancient times and inspired many people later. Modern bodybuilding competitions were initiated by European theaters and circus shows since the late 19th century. The first bodybuilder competition was held in 1903 in New York City by a specialist Physical education Bernard McFadden, won by the "Trilwar" and called it "the most sophisticated man in the world." [2]

Born in Austria, Arnold Schwarzenegger is the greatest figure in the history of bodybuilding. He won the title seven times (1970-1975), Mr. Olympia, and helped his physical fitness, charm, and passion. Filmmaking in the promotion of bodybuilding activities in American society, Arnold's celebration became an annual celebration in Columbus Ohio, and bodybuilding competitions for women began to appear since the seventies, and won Ms. Corrie Everson six times Miss Olympia. [2]

Bodybuilding competitions


Bodybuilding competitions are popular; more than 200 amateur bodybuilding competitions were held in 2013 in the United States. Bodybuilding preparations include a significant reduction in body fat level and muscle mass maintenance. This is achieved by applicants through : Reducing the amount of calories consumed, intensive training of muscles, increased cardiovascular training, and participation in many strategies and supplements. [3]

Bodybuilding Supplements
Many bodybuilders supplement to help build muscle. Examples of these supplements include: [4]

• Protein supplementation: Muscle building needs to consume more protein in amounts higher than the natural body needs to perform normal processes. Protein can be obtained from rich foods. Protein supplements can also be used. Examples include casein, soy protein , And whey.
• Weight gain supplements:These supplements help you get more calories and protein, and help people with weight problems. Each of these supplements contains 75- 300 grams of carbohydrates and 20-60 grams of protein.

After exercise, the first thing one looks for is a diet. Many people continue to search for the best types of diets that enhance body performance and help burn fat and build muscle, but many people fall into error due to the spread of some Misconceptions, and the following are the most common mistakes that most people make regarding diet during exercise.

Avoid meals before and after exercise
Many believe that avoiding meals before and after exercise helps to burn fat more efficiently. Although it seems logical, the calorie balance gained and consumed at the end of the day should be taken into consideration. And after exercise does not work to convert calories to fat in the body, but eating meals without a physical effort is working on the formation of fat body.
fructose
Many people avoid eating fruits because they contain high sugar levels. In fact, anyone who does not eat fruits for this reason should review it, since the sugar in the fruit is normal sugar and does not increase blood sugar. And fruit fructose inhibits liver saturation of glycogen, which in turn promotes energy production in the body.
Herbs
Many believe that herbs are completely natural recipes, have no side effects and will not be harmful in any way. In fact, this should be reconsidered as a common mistake. It is advisable to research the properties of the herbs to be used and to determine their suitability. Do you have any genetic effects before you start taking them?
Calories
Although the number of calories gained is the most important and determines whether or not one loses weight, the type of foods that are gained from calories have a major role in determining how difficult it is to burn and how difficult it is to control appetite. Calorie intake of natural and fresh foods helps one not to crave fast food and ready-to-eat foods. Eating a diet consisting of fast food only increases the pressure on the body to control blood sugar levels, which leads to stress. Throughout the day, and thus works on the starch limit What I can do.