Understand your body
Understanding your body and knowing what body type you have is very important in the process of training and building muscle, technically we have the following body types:
Skinny people: People in this group find it very difficult to gain muscle mass.
Mesomorph - people with muscular bodies: People in this group can gain and lose both muscle and fat easily.
Endomorphs: People in this group can easily gain both muscle and weight but have difficulty losing weight.
According to fitness and women's health coach Ruchika Rai (Mumbai, India) - founder of the combat yogini program, to know which body type you belong to, rely on your body's metabolic index.
Weight training properly
To build muscle you need to do weight training exercises, choose the right weight, suitable for your body to help your muscles develop well and you will soon achieve the desired body shape.
Don't overdo cardio
To build muscle, you need to avoid excessive cardio, these exercises only help you lose weight and do not help in gaining muscle.
“Most of us do cardio the wrong way. If you want to lose weight, I recommend HIIT and slow running. Those who want to gain muscle should do sprints,” says trainer Ruchika Rai.
Pay attention to your exercise posture
To build muscle, you need to do the right postures as instructed by your trainer. Otherwise, no matter how hard you work out, it will be difficult to build muscle.
Get plenty of rest
After exercise, your muscles will develop microscopic tears. Muscle recovery is the process by which your muscles repair these injuries and grow larger.
For the same muscle group, the practitioner should not train continuously for 2 days but should have a minimum rest period of 48 hours. If the muscle group is trained with high intensity, the rest period of that muscle group should be up to 72 hours. In other words, the practitioner should not train that muscle group for the next 2 days and should only train it again on the third day.
