Ram's Fitness - PPT

1. Ram’s Fitness Muscle Hypertrophy The ultimate guide to build muscle

2. How does muscle grow in the body ? Muscle hypertrophy occurs when the fibers of the muscles sustain damage or injury. The body repairs damaged fibers by fusing them, which increases the mass and size of the muscles. Certain hormones including testosterone, human growth hormone, and insulin growth factor, also play a role in muscle growth and repair.

3. Building muscle through exercise People build muscle at different rates depending on their age, sex, and genetics. But muscle development significantly increases if exercise is : - Consistent - Challenge - Long term People also achieve best results when they follow exercise with enough rest.

4. Strength training It takes several weeks or months of consistent activity and exercise before muscle changes become visible. According to the Physical activity guidelines for Americans 2015 - 2020, adults should engage in muscle strengthening exercises that involve all major muscle groups at least twice weekly. Strength training includes : - Lifting free weights - Body weight exercises - High intensity interval training

5. Cardiovascular activity Cardio is vital for overall health. Current guidelines recommend that adults participate in at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity physical activity each week. For optimal muscle building, people carry out aerobic exercise : - For 30-45 minutes at a time - On 4-5 days per week

6. Diet and building muscles Eating a balanced and healthful diet is key to staying fit. For people who wish to build muscle, protein intake is especially important. Current guidelines that adult male and females consume 56 grams and 46 grams respectively, of protein every day. Sources of protein include : - Meat -Fish -Milk and Eggs