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Fitness alert: Effective tips to build muscle the right way

Building muscle has many immediate benefits, like better bone mineral density and protection against musculoskeletal injury.

skincare, skincare tips, physical activities and skincare, exercising and skincare, skincare at home, how exercising helps with skincare, indian express newsIf you have just started muscle building, start easy. (Photo: Getty/Thinkstock)

Building muscle is not as simple as just going to the gym every day, you need to understand your body and know what you are doing,” said Dr Batul Patel, medical head – The Bombay Skin Clinic. 

As such, she shared the “main things” one must do and avoid while working to build muscle. Take a look at the suggestions below:

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🏋 Start out the light

If you have just started with muscle building, go easy. Give your body enough time to acclimatise to the new workout. Try lifting a few different weights and do some repetitions to see how your body reacts. Once comfortable, amp it up with heavier weights and more repetitions. Remember, a workout is supposed to be challenging but not overly challenging.

🏋 Rest in between sets

While working out, we all want to go all out and give our absolute best. But, resting in between your workout is as important as the workout itself. Taking intervals in-between sets can improve repetitions over multiple sets, increase overall strength and even promote more muscle power.

Resting in between your workout is as important as the workout itself. (Photo: Pexels)

🏋 Drink enough water

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Water is vital to any workout. While exercising, you tend to sweat — the body’s natural way to maintain your body temperature. But this also means that you are losing fluid, so it’s important to replenish. Also, water can prevent you from getting too hot.

Don’ts

🏋 Overdo it

You might feel compelled to go to the gym to get rid of stubborn fat. But remember, rest days are important for any workout, so don’t skip them. Instead, one can look to supplement their workout with muscle-building technologies. “A revolutionary machine, it reduces fat and builds muscle at the same time by contracting muscles 20,000 times in just 30 minutes–a lot more than what you can do in the gym. The fat cells in the treated area are permanently destroyed, so they won’t come back,” said Dr Patel.

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Without stretching, you may feel sorer, delaying your return to the gym. (Getty Images/Thinkstock)

🏋 Forget to stretch

After every workout, it is important to take five to 10 minutes to stretch. Stretching keeps muscles long, flexible, and healthy. Without stretching, you may feel sorer, delaying your return to the gym.

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First published on: 02-03-2022 at 13:20 IST
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