10种方法来锻炼肌肉.doc

10种方法来锻炼肌肉 男生们看到别人那健壮的肱二头肌，和健硕的胸大肌，羡慕的不仅仅是他们穿什么衣服比较好看吧？我想是的，强壮带来的更多的是自信和吸引力。 One of the best aspects of your daily routine to apply a life hack to are your personal fitness goals. This is something we’ve covered in?past posts, but today we’d like to expand the list. By carefully selecting the time of your workout, the combination of techniques, and the proper post-workout snacks, you can maximize your workout to build muscle. Here are the essential tips you need to know. 1. Work out at the right time of dayThe time of day when you choose to work out can make all the difference when it comes to working out to your maximum potential. According to?Dr. Stuart McGill, an expert in back pain, you should avoid working out first thing in the morning. This is because the discs between your vertebrae fill with fluid during your sleep, making you more susceptible to injury in the morning. 2. Weights before cardioAccording to the minds behind?Dumb Little Man, “trainers, serious athletes and bodybuilders do weights first: this way, your heart rate goes up and when you lift, your body is in more of a fat burning mode. Doing the opposite means that your muscles are already tired by the time you get to weight-training.” 3. Eat frequently (and take in more calories)Keep your energy up and give your body plenty of fuel for building muscles by eating small meals every three hours or so. Make sure to eat plenty of protein, ideally the equivalent amount of protein in grams as your current body weight in pounds. For example, a 150-pound man would aim to take in 150 g of protein per day. Diet and Fitness Expert?Dr. Melina Jampolis adds, “Your body can build at most about a half-pound of muscle each week, so if you eat too many extra calories trying to build more muscle, you will gain fat, too. I would suggest consuming an extra 250 to 500 calories per day.” 4. Eat a snack immediately after your workoutAccording to?Nancy Clark, M.S., R.D., senior sports nutritionist at Healthworks Fitn