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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 make it to the advanced stage.

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.

In addition, 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 higher 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

6 questions you should ask yourself for a 100% effective diet

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Presse Santé

Your weight loss success largely depends on your willingness to rise to the challenge. If you take the plunge before you’re ready, your weight loss program could fail at the first hurdle.

Knowing that you need to make changes in your life and actually making them are two different things.

Use these questions to assess your readiness to lose weight.

Are you motivated to make long-term changes to your lifestyle?

Successful weight loss depends on making permanent lifestyle changes, such as eating healthy, low-calorie foods and including physical activity in your daily routine. This could represent a significant departure from your current lifestyle.

You may need to revise your diet to eat more whole grains, fruits, and vegetables, for example. It will be important to eat a variety of healthy foods. You’ll also need to find time for physical activity, ideally for at least 30 to 45 minutes, or more, most days of the week.

Find your motivation and focus on it:

Your true motivation is the best guarantee of success, but what is it? To make these changes, ask yourself first why you want to lose weight, all these changes to:

  • have better health,
  • better appearance
  • feel better about yourself
  • better way
  • start a new love story

Have you identified anything in your life that might distract you from your weight loss goal?

If you’re dealing with major life events, such as marital problems, work stress, illness, or financial worries, you may not want to add the challenge of reviewing your eating habits and time spent being physically active. It may be better to wait until the right time to embark on your weight loss program to limit the risk of failure due to external factors that are too heavy.

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Do you have a realistic picture of how much weight you will lose and how fast?

Reaching and maintaining a healthy weight is a lifelong process. Start by making sure your weight loss goal is safe and realistic, such as losing 5 percent of your current weight.

Try to start losing 0.5 to 1 kilogram per week until you reach your goal. This means burning 500 to 1,000 more calories than you consume each day, through diet and exercise.

You could lose weight faster if you change your habits significantly. However, be careful. Radical changes that are not sustainable are unlikely to be effective in the long term.

Have you resolved emotional problems related to your weight?

Emotions and food are often intertwined. Anger, stress, grief, and boredom can trigger emotional eating. If you have a history of disordered eating, losing weight can be even more difficult.

To prepare for challenges, identify emotional issues related to eating.

Do you have support around you?

Any weight loss program can be difficult. You may face moments of temptation or discouragement. Having someone around you to offer encouragement can help. If you don’t have friends or loved ones you can rely on for positive help, consider joining a weight loss support group.

If you want to keep your weight loss efforts to yourself and not tell anyone about it, it will be more difficult. But maybe you’re ready to be responsible to yourself: set up dates with yourself then. With summary about:

  • – regular weigh-ins
  • – monitor your diet
  • – track your physical activity
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Have you really accepted the weight loss challenge?

If you don’t have a positive attitude toward weight loss, you may not be ready. And if you fear what’s to come, you’re more likely to find excuses to veer off course.

Instead, try to take a nice view of your new lifestyle and stay positive. Focus on how good you will feel when you are more active or weigh less. Imagine celebrating all the successes along the way, whether it’s enjoying a new food, completing another workout, or losing your first few pounds.

If you answered yes to most or all of the questions

You are probably ready to make lifestyle changes that will help you lose weight permanently. Get ahead with healthy eating and regular physical activity, starting today!

If you think you need help, see a dietitian or join a reputable weight loss program. If you have a significant amount of weight to lose, you may benefit from follow-up with a therapist or obesity specialist.

If you answer no to more than one of the questions

You may not be ready to embark on a weight loss program right now, and that’s okay. Explore what’s holding you back and face those obstacles.

Consider seeking help from a professional weight loss tracker to help you deal with any roadblocks. Then, reassess your readiness for your weight loss program so you can get off to a great start.

Ready, set, let’s go

If you can’t answer every question with a simple yes or no, but overall you feel positive and confident with your answers, consider starting now.

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You may never have definitive answers in life. Don’t let this rob you of the opportunity to achieve your weight loss goals.

* 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

The 9 benefits of oats

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Presse Santé

There are so many health benefits to enjoying a bowl of oatmeal every morning. Loaded with fiber, protein, and vitamins, rolled oats are a perfect way to start your day. Along with its nutritional content, oats also have amazing cosmetic benefits that you may not be aware of. Keep reading to know more!

Here are 10 reasons to add oatmeal to your routine:

  1. They are full of nutrients.

Rolled oats are a good source of fiber, vitamins, and minerals, including 27% RDA manganese, 7% RDA phosphorus and copper, 10% RDA zinc, 4% RDA iron, 5% RDA magnesium, and vitamin B1. .

  1. They help reduce cholesterol levels.

Oats are often touted as a health food, and for good reason. Not only are they a good source of fiber, but they can also help lower cholesterol levels. The soluble fiber in oats binds cholesterol in the intestine and prevents it from being absorbed into the bloodstream. In addition, oats promote the excretion of bile acids, which are made from cholesterol.

  1. They stabilize blood sugar levels.

Anyone who has ever experienced hypoglycemia knows that it can be a real ordeal. He feels irritable, shaky and generally in a bad mood. Rolled oats are a great way to stabilize your blood sugar and avoid those dreaded lows. The soluble fiber in oats slows the absorption of glucose into the blood, providing a more regular source of energy. Additionally, rolled oats contain nutrients such as magnesium and chromium, which help the body to better process glucose.

  1. They are filling and satisfying.

One of the reasons oats are so filling is because they contain a type of fiber called beta-glucan. This soluble fiber forms a gel-like substance in the stomach. This helps slow down the digestion process. Therefore, oats can help you feel full longer.

  1. They can help you lose weight.

Its high fiber content makes oats a healthy food that promotes weight loss. Fiber helps keep you full longer, which prevents overeating. Plus, oats are a complex carbohydrate, which means they take longer to digest and provide long-lasting energy throughout the morning. Eating oatmeal for breakfast can also help regulate blood sugar and prevent cravings later in the day.

  1. They keep you regular.

The high water content of rolled oats helps keep the intestines hydrated. This helps reduce constipation. Beta-glucan can also help absorb excess water in the intestine, making stool softer and easier to pass.

  1. They protect against heart disease.

Rolled oats have long been considered a heart-healthy food, and for good reason. Studies have shown that rolled oats can help lower cholesterol levels and reduce the risk of heart disease. One of the main nutrients in oats is a type of active ingredient called avenanthramide. This special component helps prevent the body from absorbing cholesterol and also has powerful antioxidant properties. Let’s not forget about our beloved beta-glucan, the soluble fiber that helps lower LDL cholesterol levels.

  1. They are beneficial for your skin and your hair…

Oats are often used in beauty products as they are believed to relieve dry skin and scalp conditions such as dandruff. They are also said to soothe itchiness caused by poison ivy or sumac rashes. In local application, in the form of a mask or compress, oats would relieve the inflammation and redness of eczema or other inflammatory skin conditions.

  1. An infusion of oats can help eliminate acne.

Applied topically, oats can help relieve itching, inflammation, and dryness. Infusion of oats is another way to harness the power of this humble cereal. Made by infusing rolled oats in hot water, oat tea has the same skin-benefiting properties as topical oat products.

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Likewise, an infusion of oats can help detoxify the skin and eliminate acne. Its antioxidant and anti-inflammatory compounds work together to reduce redness, irritation, and breakouts. For best results, drink oatmeal tea daily, then apply a gentle cleanser and moisturizer. With regular use, you should start to see a noticeable improvement in the appearance of your skin.

* 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

How to behave better with your teenager? Here are 8 phrases to ban

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Presse Santé

Teenagers can be a difficult audience. They are in that middle phase of life where they are not quite children, but not quite adults. Therefore, they can be very sensitive and overreact to the slightest thing. Therefore, as a parent, it is important to choose your words carefully when addressing your teen. With that in mind, here are 8 phrases you should avoid saying to your teen:

  1. “You are exactly like your father/mother.”

As teens get older, they try to figure out who they are and their place in the world. They often look to their parents for advice and support, but can sometimes feel that they are being compared to their parents in a negative way. If you find yourself telling your teen “you’re just like your mom or dad,” try not to do it. This statement can make you feel that you are not good enough or that you will never measure up to your parents’ achievements. Instead, focus on praising her unique qualities and strengths. This will help you gain self-confidence and feel good about yourself.

  1. “Don’t be a drama queen. »

Anyone who has been a teenager knows that life can feel like one big drama. From acne to heartbreak, it can feel like the world is constantly conspiring against us. So the last thing a teen needs is to be told they’re overreacting or being melodramatic. This not only invalidates their feelings, but it can also make them feel powerless to control their own emotions. When a teen is feeling overwhelmed, the best thing he can do is offer her support and understanding. And if you’re tempted to tell her, “Don’t be a drama queen,” bite your tongue and think about how you wish you’d been treated at her age.

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Photo credit: Freepik
  1. “I’m not mad, I’m just disappointed. »

When a teenager hears this phrase, it can feel like a stab to the heart. It’s hard enough hearing that a parent or guardian is disappointed in you, but feeling like you’ve let them down can be devastating. Unfortunately, this phrase is all too common and can do more harm than good. On the one hand, it indicates that the interlocutor is more concerned with her own feelings than with those of the adolescent. It also suggests that the adolescent has failed to meet an arbitrary standard and is lacking in some way. Finally, it sends the message that the teen can’t fix things. So think twice. Expressing yourself better or explaining yourself more can do a lot of good.

  1. ” You are punished. »

It is a phrase that no teenager wants to hear. And that is a phrase that parents should never say. Why ? Because punishing a teenager is often ineffective and can have such serious repercussions. When a teenager is grounded, he is often isolated from her friends and forbidden to do what she loves. This can lead to feelings of loneliness, frustration, and resentment. In addition, punishing a teenager causes conflicts between parents and children.

Instead of resorting to punishment, parents should try to find other ways to discipline their teens. For example, setting clear expectations and consequences for misbehavior, or removing privileges like the right to drive or use a cell phone. Punishment should be the last resort, not the first thing that comes to mind when a teen misbehaves.

  1. ” We’ll see. “

If you’re a parent of a teenager, you’ve probably heard the phrase “we’ll see” more often than not. It’s the answer when your teen doesn’t want to do something, whether it’s going to school or taking out the trash. And while “we’ll see” may seem like a harmless way to postpone a decision, it can actually be very damaging.

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Here’s why: This phrase sends the message that your teen’s wants and needs are not a priority. It indicates that her feelings are invalid and her opinions don’t matter. In other words, it’s a way of invalidating your teen’s experiences and postponing her needs indefinitely. The next time you’re tempted to say, “We’ll see,” try something else. For example, you can say “Let me think about it” or “I’m not sure yet.” These responses show that you take your teen’s concerns seriously and are committed to making a decision that works for everyone involved.

  1. “Fine, do what you want. »

When it comes to teenagers, this answer is never the right one. He communicates two things to a teenager: that you don’t care about his opinion and that he is not willing to compromise. The result is likely to be a teen feeling ignored and misunderstood, leading to more conflict later on. Instead, he tries to say something like, “I see you’re passionate about this, and I’m willing to compromise.” This sends the message that you respect their opinion and are willing to work together to find a solution that everyone can enjoy. Ultimately, this is the best way to avoid conflict and build a strong relationship with your teen.

  1. “I don’t care what others do. »

When you’re a teenager, you feel like everyone is watching you and waiting for you to make a mistake. So when someone says “I don’t care what anyone else does,” it can sound like they’re saying “I don’t care what you do.” Although that is not what it means, it can be painful. Teenagers are already under a lot of pressure: from school, from their parents, from their friends. The last thing they need is someone telling them their choices don’t matter. The next time you talk to a teenager, remember that they are just trying to figure things out. He will be patient and understanding, and let him know that he is interested in what he is doing.

  1. “Trust me, I know what I’m talking about. »

We have all been there. We try to give a teenager sage advice, but he won’t listen. So we utter those fateful words: “Trust me, I know what I’m talking about.” “Big mistake. These words are almost certain to trigger an immediate and provocative response.” Oh yeah? Well, you know nothing at all! The problem is that teens are programmed to push back against authority figures. Telling them to trust you will only drive them deeper.

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If you want to be heard, you need to find a way to connect with your teen on their level. Avoid using phrases like “when I was your age” or “you’ll understand when you’re older.” Instead, try to empathize with how they feel and explain things in a way that makes sense to them.

* 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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