How do you improve the state of the muscles?
Improving the state of the muscles is essential not only for aesthetic reasons but also for health. Having a body with toned and firm muscle mass is necessary to prevent bone wear in adulthood, improve posture, and prevent future joint injuries. To improve the state of the muscles, both training and proper nutrition are needed. What are the most effective methods?
The most effective methods to improve the condition of the muscles are those that combine toning and increased resistance. Increasing strength and volume is essential. However, these indicators must play a secondary role in adulthood. As for food, the most important thing is to emphasize the ratio of macros: carbohydrates, proteins, and fats.
The first thing to improve the muscular state – How are they composed?
Before starting to improve the state of the muscles, it is necessary to know how they are composed. Human musculature comprises two muscle fibers: white (fast) and red (slow). The speed of contraction at which they work is the main difference.
The slow muscle fibers (red) are responsible for supporting homogeneous, static, and endless loads; they use fat as their primary energy source. The fast muscle fibers (white) have the function of making short but high-intensity movements; They use muscle glycogen and creatine for energy.
Aerobic exercises like running or walking act on slow muscle fibers. Fast muscle fibers are stimulated by weight training; the best-known example is a 3-day-a-week gym routine. To improve the condition of the muscles, the combination is ideal.
Workouts to improve the state of the muscles
First of all, it is crucial to consider physical training not only to burn extra calories but as a way to lose weight instantly. Improving the state of the muscles is applicable both to optimize the production of hormones necessary for a good mood, such as serotonin. As well as to normalize the levels of the stress hormone cortisol.
Ultimately, to improve the condition of your muscles, it is more important to incorporate the workouts smoothly and progress little by little with the performance. Don’t just choose the “most effective” exercises to burn fat and kill yourself hours in the gym. This approach will lead to burnout.
The best workouts to tone muscles are:
Burpee – An essential exercise to improve muscle
The burpee is an essential exercise to improve the state of the muscles. Combine the elements of squats, push-ups, and jumps. Doing this exercise works all the large muscle groups in the body. When doing burpees, the abdominal muscles, the legs, and the chest and upper back are involved.
On the other hand, we remember that dynamic body exercises use a large amount of energy. Although they allow to strengthen and improve the state of the muscles quickly, they should always be supplemented with a balanced diet.
Is it essential to eliminate lactic acid?
Lactic acid is a molecule formed as waste in the muscles after strenuous exercise, particularly in anaerobic mode. It has been confirmed that it is a thing of the past to associate muscle pain with the accumulation of lactic acid. (1) (2)
The actual cause of muscle pain is micro-damage to muscle fibers. Therefore making a direct relationship between improving muscles and eliminating lactic acid is a mistake. Although lactic acid can be formed after an intense training session, it is converted by the liver into pyruvate and muscle glycogen. (1)
Nutrition to improve muscle fitness
It does not matter how active the workouts are to improve the condition of the muscles. Nutrition that does not supplement can altogether delay muscle enhancement processes.
A high-protein, low-carbohydrate diet is convenient to speed up the toning processes. While the opposite, a high carbohydrate diet is a nutritional tool used by fitness professionals to increase volume.
The best diets to improve muscle tone are:
To improve the volume:
Supplements to improve the condition of the muscles
When it comes to sports supplements, the confusion is even greater. First, you have to know the accessories should be a supplement, not a replacement for meals. Improving the condition of the muscles by taking only an exclusive approach to protein powders is one of the most common nutrition mistakes.
Second, it is not true that they are all effective. The best supplements to improve the state of muscles are bcaa amino acids in the toning stages. And whey protein or gainers to increase the volume. In addition, cyclically taking creatine monohydrate improves the strength indexes, and it is considered safe.
Recovery methods to improve the condition of the muscles
Last but not least, muscle recovery methods are just as important as eating right to improve the condition of your muscles. Science has confirmed the positive effects of techniques such as myofascial release using foam roller massage.
Apparently, with intense exercise, the facial tissue becomes inflamed. This causes pain at specific points called trigger points. This significantly decreases the frequency at which an athlete can train. When the objective is to improve the state of the muscles, including this type of method is essential.
- To improve the state of the muscles, it is necessary to combine training, nutrition, and muscle recovery techniques.
- The best methods to achieve muscle toning are circular workouts, Tabata, and HIIT. When the goal is to improve muscle volume, weight training routines are best.
- Believing that emphasis should be placed on eliminating lactic acid to improve the condition of the muscles is a mistake. Pain after physical exercise occurs due to micro-damage to muscle fibers, not lactic acid.
- Including muscle recovery techniques such as myofascial release is essential to improve the condition of the muscles.