If the muscles of the human body are magnified 10,000 times, it will be found that the muscle tissue is bundled up like steel cables. These cables combine to form thicker and longer groups of ropes, and when the muscles exert force, they expand and contract like springs.
Each muscle fiber is composed of smaller muscle fibers. Each muscle fiber is, in turn, made up of two intertwined protein strands (myosin and actin proteins). This is the basic unit of muscle.
Muscular development is a symbol of strength and masculinity. Therefore, every male desires to have strong muscles, and females also appreciate muscular men. Thus, males enjoy exercising as it is the only way to develop muscles.
If you want to exercise your muscles, eat some cookies before exercise.
Cookies contain rich carbohydrates, which break down into glucose after entering the body. Glucose turns into blood sugar, providing energy to the body.
During exercise, a lot of carbohydrates are needed; if you want to lose weight, exercise is necessary to burn excess energy and prevent it from turning into fat, avoiding weight gain. It can also help burn existing body fat to achieve weight loss and weight control goals.
If you want to exercise your muscles, you can supplement some carbohydrates before exercising, for example, eating cookies, nuts, or other similar products rich in carbohydrates to prepare the body with energy. However, do not overeat, consume enough to meet your energy needs during exercise to avoid excessive gastrointestinal burden.
Drink a glass of milk after exercise to build muscles.
Muscle tissue development differs from other tissue cells, all developed muscle tissues require exercise for development.
Muscles stretch during exercise, and after relaxation, they form small holes that require a significant amount of protein to repair. After repair, the muscles become stronger. Therefore, engaging in physical activities in youth leads to a stronger body.
I once saw a trainer focusing on chest muscle exercises, repeatedly striking the chest to develop the muscles. Although this example is not professional advice, it has its logic. (For reference only, do not imitate.)
Repairing muscle tissue requires consuming a considerable amount of protein. Therefore, after stretching muscles during exercise, timely supplementation of rich protein is essential for muscle repair. Thus, it is common for individuals to drink milk after exercise, which is a professional practice.
In addition to milk, eating eggs, lean meat, or consuming soy milk are also beneficial as they are high-quality protein sources.
Longer exercise time does not always mean better results.
It’s important to note that longer exercise durations do not always yield better muscle development. Excessive exercise leading to muscle overstretching may not allow proper repair post-exercise, resulting in muscle soreness, which is not conducive to healthy muscle development. Overworking the body fatigues it and produces a surplus of metabolic waste, negatively impacting health.
For weight loss through exercise, opt for gentle aerobic exercises like running, swimming, etc., lasting around 40-50 minutes without extreme intensity.
If building muscle, choose high-intensity exercises such as speed running, pull-ups, sit-ups, squats with weights, divided into sets according to individual tolerance levels. Ideally, exercises should not exceed 30 minutes, best performed between 4 to 6 PM when stomach pressure is minimal. It is advised to avoid intense exercise within 2 hours after meals or before bedtime.
Youth can focus on building muscles, while in middle to older age, maintaining muscle is sufficient.
With age, the elastic fibers of the cross-striated muscle controlling bone movements are gradually replaced by connective tissues. Although connective tissues are sturdy, they lack elasticity, making muscles weaker and unable to contract strongly. Therefore, as one ages, muscle strength declines, reaction times slow down, and the body’s functional capacity reduces. Aging results in muscle weakening.
Thus, in youth, gym workouts can sculpt muscles, but in older age, maintaining regular exercise habits is key instead of attempting extensive muscle building.
