Building Muscle and Strong Bones

Building Muscle and Strong Bones FOOD FOR THOUGHTWhether your goal is to get bigger and stronger, or improve power and explosiveness for sports or just be keep your body healthy fit and strong as we get older .
Building muscle and strong bones efficiently requires more than just putting in time at the weight rack.

1. Perform Multi-Joint Exercises
Resistance training is the most efficient way to build lean mass especially if you pack your workouts with big, compound (multi-joint) moves like the squat, bench press, lunge, and pull-up.

2. Don’t Just Lift Heavy
When you lift heavy weights or do explosive exercises like sprinting, you target the type II muscle fibers. But studies show that type I fibers (a.k.a. slow twitch the kind used in endurance activities) also have growth potential, so don’t ignore them.

Once every week or two, target those type I fibers with low-weight, high-rep work

3. SLEEP
Shoot for a minimum of seven hours a night. Getting less than that on a regular basis can cause you to rack up sleep debt, which can put the brakes on protein synthesis
(aka muscle growth) and increase protein ( muscle) degradation

4. Increase Weight Responsibly
You need to challenge your muscles to trigger growth, but you also need to be smart about how you go about it. If you increase the amount of weight you’re lifting too quickly, you’ll increase your risk of injury.

5. Allow Time for Recovery
Muscles grow between workouts, not during them, so make recovery a priority. In practice, that means eating healthier, consuming more protein, and not overtraining. Take at least one to two days off per week to allow your muscles to fully recover.

6. Eat More Protein
Now that you’re lifting weights, you need to consume more protein to promote muscle repair, recovery, and growth since amino acids (the building blocks of protein) are necessary to build muscle tissue.