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How to gain muscle mass quickly in a month?

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Presse Santé

When looking to gain muscle, it’s no secret that exercise and a good diet are key. Additionally, many factors contribute to the rate of muscle gain, including your training experience, gender, age, and the type of exercise you perform. So you might be wondering how much muscle you can gain in a month. This article looks at how much muscle you can gain in a month, including how to get started and which supplements may be worth taking.

In most cases, muscle gain is a slow and gradual process. It can take years instead of months to see significant results. That being said, beginner and some intermediate lifters can see little changes after just a few months of intense training.

Gain muscle mass faster if you are a beginner

Although it is almost impossible to determine exactly how much muscle you can gain in a month, some studies can give you a good idea. A study of 30 college-age men with prior training experience observed a 23% increase in the size of the vastus lateralis (one of the leg muscles) after 6 weeks of resistance training.

Similarly, a small earlier study observed a 5.6% increase in muscle size after 21 weeks of resistance training in 8 non-resistance trained athletes.

This suggests that people with no prior strength training experience have greater potential to gain muscle than athletes with training experience. Additionally, your genetic makeup may also mean that you are more responsive to muscle growth stimuli.

Although data is limited as to the exact amount of muscle you can gain in a month, these studies suggest that short-term muscle growth is modest in natural athletes.

How to start

When looking to gain muscle fast, there are a few factors you can focus on to get the most effective results for your efforts.

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High intensity resistance exercise

Arguably the most important factor is to focus on high intensity resistance exercises in the 8-12 rep range.

These exercises include compound movements such as variations of the squat, bench press, deadlift, overhead press, or snatch. These movements work several muscle groups at once, improving the efficiency of the exercise and stimulating muscle growth.

In addition to compound exercises, there are several isolation exercises for specific muscle groups. Unlike compound exercises, isolation exercises target one muscle group at a time. This allows for maximum stimulation and growth potential.

While cardiovascular exercise is important for overall health, it doesn’t play a big role in muscle gain.

a good diet

Another important part of gaining muscle fast is proper nutrition. For best results, it is recommended to eat 10-20% more calories than your metabolic rate, also known as total daily energy expenditure. . This means that you need to consume a little more calories than you burn, since building muscle is an energy-intensive process.

In addition to a calorie surplus, it is important to ensure adequate protein intake of 0.7 to 1 gram for every 1.6 to 2.2 grams per kg of body weight. Because protein is the main component of muscle.

Different Populations: Different Muscle Gains

One of the biggest factors in the rate of muscle gain is the age at which you train or how long you train.

Two other important factors to consider are age and gender, which can also have a big influence on muscle building.

beginners

When you’re just starting to train for strength and hypertrophy (muscle building), you have great potential for muscle growth.

This is because training is a new stimulus, and as muscles are worked, growth occurs to prepare them for future training.

That said, muscle growth remains limited during the early stages of resistance training, when most strength gains are due to neural adaptations. This means that as you train, your brain gets better at recruiting muscle fibers to contract during a particular exercise.

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So if you’re new to resistance training, you probably won’t see significant muscle gains in your first month of training, even if you do gain strength.

intermediaries

After regular training for at least a year and mastering the fundamental movements, we move on to the intermediate phase of training. This is usually where practitioners spend most of their time, and some never progress to the advanced phase.

During the late-beginner and intermediate-beginner phase of training, you have the greatest potential for muscle growth because you have passed the neural adaptation phase. At this point, you can perform most movements skillfully and stimulate significant muscle growth.

advanced learners

The advanced phase of training requires a lot of time and effort, usually at least two years for the most gifted athletes. At this point, most trainees have achieved most of their muscle and strength gains. Finding new muscle mass is difficult.

Progressing as an advanced trainee often requires advanced training techniques that provide maximum muscle stimulation. Even in the best of times, advanced trainees may not see muscle gain beyond a few pounds per year.

Men

In general, men have some advantages over women when it comes to gaining muscle. According to research old and new, men tend to have larger and more numerous muscle fibers, leading to larger overall muscles and greater strength potential.

Additionally, men have higher levels of testosterone, the main circulating male sex hormone that is responsible for masculine characteristics such as muscle development, body hair, and a deeper voice. Taking these factors into account, men tend to gain more muscle than women in a month.

Women

Women are at a slight disadvantage when it comes to building muscle and strength quickly due to genetic and hormonal differences. That being said, women do have an advantage over men when it comes to fatigue and recovery. They are often able to exercise more and recover faster.

This is mainly due to higher levels of estrogen, one of the main female sex hormones.

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So while men can gain muscle at a faster rate than women, women seem to recover more efficiently after exercise. This allows them to handle a greater volume of training over time.

older adults

Loss of muscle and strength, also called sarcopenia, is one of many factors associated with the aging process in both men and women.

Fortunately, resistance training has been shown to slow or even slightly reverse this effect in older adults. Although the rate of muscle gain tends to be slower in the aging population, improvements in muscle strength and functional mobility are still seen. This underscores the importance of following a regular exercise regimen that includes resistance training as one ages.

Are food supplements useful?

During your quest for muscle gains, various supplements can enhance your results. While many supplement manufacturers claim their products can help you gain muscle fast, only a few types of supplements have broad scientific backing.

Here are the bodybuilding supplements that have the most scientific backing.

protein powder

Protein powders are the isolated form of several types of protein, including milk protein like whey or casein or vegetable protein like pea or brown rice.

When looking to promote muscle gain, getting enough protein is key. Because they provide the building blocks of muscles.

Experts recommend consuming 20 to 40 grams of high-quality protein. That is, protein that contains all the essential amino acids and is easily digested, within two hours of resistance exercise to maximize muscle gains.

While protein powders aren’t necessary, they can be a great tool to help you meet your daily protein needs. Especially if you find it hard to get to them as part of your regular diet.

Sources

https://pubmed.ncbi.nlm.nih.gov/31166954/

https://pubmed.ncbi.nlm.nih.gov/12734759/

https://pubmed.ncbi.nlm.nih.gov/30971942/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6303131/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710320/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5434832/

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

To detoxify the skin, these 4 tips can bring better results!

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Presse Santé

Do you want to have a radiant complexion without spending a fortune on expensive skin care products? Skin detox is a great way to achieve a glowing complexion, naturally! Taking the time to detoxify your skin can help remove impurities that clog your pores and slow cell turnover.

In this article, we’ll give you four simple tips to detoxify and revive dull skin and give it an instant boost. Read on to learn more about the benefits of a skin detox, plus easy ways to get started today!

Detoxify your skin: is it necessary?

Skin detoxification is an important part of a complete skin care routine and can help:

  • Improves the general health and appearance of your skin.
  • Cleanse and unclog pores to remove excess dirt, oil, makeup, or other debris that can clog them. This helps prevent blackheads, whiteheads, acne breakouts, and other skin irritations.
  • Reduce inflammation by removing toxins and dead cells from the surface of your skin.
  • Promotes cell renewal and balances the oily or dry appearance of the skin.
  • Maintain a radiant complexion by increasing blood circulation, which brings more oxygen and nutrients to skin cells.
  • Stimulates collagen production, which can make skin firmer and smoother over time.
  • Reduces bags around the eyes, making us look more awake and fresh.
  • Eliminate any boredom that has built up over time due to environmental stressors like pollution or sun damage.

How often should you follow a Detox treatment for your skin?

Depending on your skin type, it is generally recommended to perform a skin detox at least once every three months. However, if you have particularly oily or acne-prone skin, it is recommended that you do it more frequently.

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Before beginning your detox, it’s always a good idea to see a dermatologist to make sure you’re using the right products for your particular needs. He will be able to advise you on the products that best suit your skin type.

The basis of a good detoxification of the skin is proper cleansing.

  • Start by cleansing your face with a mild cleanser twice a day using lukewarm water.
  • Avoid rubbing too hard, as this can remove essential oils and cause dryness or irritation.
  • Use a toner specially formulated for oily or acne-prone skin. This will balance the pH of your skin and remove any residue left behind by the cleanser.
  • Next, exfoliation is essential as part of a complete skin detox. Don’t exfoliate too often though, as this can lead to over-exfoliation, disrupting the skin’s natural protective barrier, leading to redness and increased sensitivity.
  • When it’s time to exfoliate, be sure to use an enzymatic exfoliator. This type of product gently dissolves dead cells without irritating the delicate tissues of the face.
  • Also, be sure to wear sunscreen after your facial, even if you’re detoxing indoors! Sun damage can be one of the biggest villains when it comes to maintaining healthy skin, so protection is key!

Never underestimate the effect of a facial sauna.

Whether used at home or in a spa, the facial sauna can help to deeply cleanse and purify your skin. Helps open pores, allowing for better absorption of face masks and serums. Not only do you get a cleaner, more radiant complexion, but the steam can also help detoxify the skin and reduce inflammation.

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Regular use of a facial sauna can reduce puffiness, minimize fine lines and wrinkles, as well as hydrate the skin for a healthier appearance. This is because the heat from the steam draws excess moisture from the deeper layers of the skin and brings it to the surface. Facial saunas also promote blood circulation, which helps improve your complexion by nourishing cells that would otherwise be starved of oxygen and nutrients due to clogged blood vessels or clogged pores.

Plus, they’re also great for reducing stress levels! The calming effects of heat and aromatherapy will not only relax the muscles of the face, but also create a feeling of maximum relaxation throughout the body.

Bet on the right active ingredients.

If you are looking to do a skin detox, it is important to choose the right active ingredients to effectively purify and cleanse your complexion. One of the best natural ingredients for this task is green clay, thanks to its powerful toning and purifying properties. It is also very effective in reducing inflammation and redness caused by acne and other skin irritations. Charcoal is another great option as it helps absorb excess oil, blackheads and whiteheads and is gentle enough on the skin.

Alpha Hydroxy Acids (AHAs) are chemical exfoliants that can be incredibly effective at replenishing the skin and removing impurities. Also, essential oils like tea tree, lavender, or citrus are great for their cleansing benefits. Vitamin C should also be a part of your routine, as it evens out discolorations, brightens skin tone, and helps build collagen, all of which contribute to a healthier complexion.

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However, whatever ingredients you choose for your skincare routine, always remember to use them responsibly so as not to harm your sensitive skin. Overuse of certain products can lead to dryness, irritation, or even new breakouts, something you should definitely avoid when doing a detox! Therefore, always read the instructions carefully before applying any product to the face or body, and be on the lookout for possible allergic reactions.

Arm yourself with detox food supplements for the skin.

Detox food supplements can be taken orally or applied topically, depending on the desired results. The oral forms of these supplements are often made up of natural ingredients like herbs, amino acids, vitamins, and minerals that help the body get rid of toxins more efficiently. Topical forms may contain antioxidants and other compounds that help remove harmful contaminants from pores.

Regular intake of detoxifying dietary supplements can improve skin health, reduce inflammation and a more radiant complexion. These supplements also work to reduce signs of aging, such as fine lines and wrinkles, as well as discoloration caused by sun damage.

When taking or applying any form of detox supplement, it is important to carefully follow the directions to achieve optimal results and to ensure safety. Do not hesitate to take the advice of your dermatologist.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

10 valuable tips to boost your metabolism

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Presse Santé

If you’re over 50 and looking for a way to lose weight, the key is to speed up your metabolism. It can be hard to stay motivated after 50, but following these 10 tips will help you on your journey to a healthier lifestyle and body. With tips ranging from exercise modification to dietary changes, this article will give you all the information you need to make lasting changes that will catalyze significant results in no time. So, what are you waiting for? Start losing pounds today!

It is important to understand that as we age, our metabolism slows and it can become more difficult to lose weight. The good news is that even after age 50, there are steps you can take to speed up your metabolism and help you lose weight.

oneAhem Tip: Get quality sleep.

It is essential to ensure that you get enough sleep on a regular basis. Lack of restful sleep can have a negative effect on hormone levels, which in turn affects metabolic rate. Try to sleep between 7 and 9 hours a night. Also, try to stick to a regular schedule; Going to bed and getting up at the same time every day will help you better regulate your hormones.

Tip 2: Focus on whole foods.

A great way to boost your metabolism and maintain your energy levels is to focus on eating whole foods. People in their 50s should avoid processed and refined foods that are typically lacking in important vitamins and minerals. Ils peuvent au contraire faire le plein de noix, de légumineuses, de protéines et de viandes maigres, de céréales complètes et d’aliments frais à base de plantes, like les fruits et les légumes, pour avoir de l’énergie tout au long de the day.

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Eating nutrient-dense meals helps maintain muscle mass, which improves your metabolism and keeps it working properly. By focusing on whole foods, you’ll boost your energy levels, helping you make healthier choices in the long run, an essential part of staying fit and energized into your golden years.

Tip 3: Opt for high-intensity interval training (HIIT) instead of long cardio sessions.

Recent studies have suggested that an easy way to do this is to engage in high intensity interval training (HIIT). High-intensity interval training involves doing intense bursts of exercise followed by a period of rest. This makes our body continue to work hard even after the initial workout is over, helping to increase our metabolic rate. But burning calories and fat isn’t the only benefit of HIIT. It also helps strengthen muscles, reduce joint pain, increase stamina, improve cardiovascular health and general well-being. So if you want to stay in shape after 50, consider trying high-intensity interval training!

Tip 4 – Make sure you exercise regularly.

Building muscle mass increases the number of calories you burn at rest by increasing the body’s basal metabolic rate (BMR). As you age, muscle mass naturally begins to decline, so it’s important to use strength training to counteract this process; aim for a minimum of two to three sessions per week.

Tip 5: Change up your exercise program from time to time.

If you do the same exercises over and over again, eventually your body will get used to it and you won’t see any more progress or benefits. Try adding new activities, like swimming or yoga, to always challenge your body in different ways.

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Tip 6: Eat smaller meals, but increase their frequency throughout the day.

This means eating four or five small meals instead of two or three large ones in a 24-hour period. Eating smaller portions helps control both caloric intake levels and food cravings, which helps with weight loss over time.

Tip 7: Stay hydrated!

Drinking plenty of water helps us stay full longer, which means fewer between-meal snacks. In addition, water facilitates bodily functions, including digestion, which helps to optimize our metabolism. Try to drink at least 8 glasses a day, adding extra fluids if you are physically active.

Tip 8: Reduce your stress level as much as possible.

Chronic stress can lead to an increase in cortisol levels in the body, which not only leads to the storage of unwanted fat, but also significantly reduces our metabolic rate. Find techniques like meditation or breathing exercises that work best for you and use them daily. Even 10-15 minutes a day can make a big difference in the long run!

Tip 9: Incorporate spices into your diet.

Chili peppers contain capsaicin, a compound that has been found to temporarily boost metabolism by 25%, not to mention add delicious flavor!

Tip 10: Take supplements.

Certain vitamins, minerals and natural compounds have been found to slightly increase our metabolic rate, but combining this with sensible dietary habits will give you even greater results over time! Look for ingredients like cayenne pepper extract (capsaicin), green tea extract, or garcinia cambogia extract, for example.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

A simple change could help you fight acne and signs of aging

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Presse Santé

If you are one of the millions of people around the world who suffer from acne, you know how difficult it can be to find relief. From over-the-counter products with potentially harmful chemicals to prescription creams and pills, the fight can seem endless. But what if there was a new way to fight acne without resorting to all those traditional methods? Enter: The anti-acne pillowcase!

Designed with advanced technology to combat blemishes and acne breakouts, this pillow claims to give you smoother skin overnight, without any drugs. Read on, let’s explore this revolutionary product and find out if it really delivers on its promises or not!

We all know how full of bacteria our pillowcase is. But did you know that it is partly responsible for our acne?

It has been scientifically proven that bacteria on pillowcases can be one of the main causes of acne. Acne is a common skin condition that is estimated to affect up to 95% of people at some point in their lives. It can cause redness, inflammation, and even scarring if not treated properly. Bacteria on the surface of your pillowcase can penetrate your skin while you sleep, transferring oils and other substances that can clog pores and cause breakouts. In addition, sweat and saliva produced by night movements on the pillowcase provide a moist environment for bacteria to grow.

To minimize damage, it is recommended that you wash your pillowcase frequently with hot water and detergent or replace it regularly. Consider using a hypoallergenic fabric like cotton for added protection against bacteria buildup. Also, be sure to keep your face clean by washing it at least twice a day with a mild soap or cleansing lotion to prevent further outbreaks of bacteria.

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With all these tips, it’s possible to beat acne fast, but there’s more good news for you!

A silk pillowcase can be extremely beneficial for those with acne-prone skin. Silk is a natural hypoallergenic material that helps reduce chafing and skin irritation, which helps reduce breakouts. The breathable fabric is also gentle on delicate facial skin, making it an ideal choice for those with acne-prone or sensitive skin. Also, since silk is not as porous as other fabrics like cotton, it helps wick moisture away from your face while you sleep, which can help prevent sweat rashes.

Its ability to resist allergens and maintain skin hydration levels.

The silky smooth surface of a silk pillowcase prevents your face from absorbing too much moisture while you sleep, which can lead to dryness and clogged pores. In addition, it can also reduce redness due to irritation, since silk does not absorb facial oils like other fabrics would.

Silk is also naturally resistant to dust mites and other allergens, making it a great choice for those with allergies or sensitive skin. Finally, compared to other materials like cotton, silk doesn’t generate static electricity on your face, which could make breakouts worse. All of this makes the silk pillowcase a must-have accessory for people with acne-prone skin!

Even for mature skin, a silk pillowcase can slow the signs of aging.

Aside from its antimicrobial and hypoallergenic properties, a silk pillowcase is also a great option for mature skin types. The smooth, slippery surface helps reduce friction between your face and the pillow, which can lead to fewer wrinkles and folds in your skin. Additionally, silk’s breathability allows for greater airflow than traditional cotton fabrics, helping your skin stay cool and dry throughout the night.

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did you know

Silk has the amazing ability to stimulate keratinocytes, which are the cells responsible for forming and maintaining the structural components of the skin. This is especially beneficial for people with dry, sensitive, or aging skin. Silk has a unique structure made up of proteins and amino acids that can penetrate deeper into the skin than other tissues, making it very effective in activating these vital cells.

Studies have shown that keratinocyte activation leads to increased collagen production, increased elasticity, and an overall healthier complexion. The soft feel of silk on the skin also helps relax the nerves and reduces stress hormones in the body.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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