American College of Sports Medicine recommends building muscle body at least to do regular physical exercise twice a week. A study reported in the Journal of Applied Physiology found that muscle mass increased 0.2% every day since 20 days of physical exercise. The formation of muscle mass also depends on age, at least the average person will lose 2 to 3 kilograms of muscle mass between the ages of 35 to 50 years. Any reduced muscle mass, you will lose the body’s ability to burn calories 35-50 calories per day, meaning that if you lose 3 kilograms of muscle mass at age 50, your body has decreased the ability to burn 50 calories per kilogram, so you should avoid foods containing 350 calories per day to avoid overweight. Find various tips on abs by visiting sportlifeadviser.com.
In addition to exercise, you also need carbohydrates and fats to build muscle. Carbohydrates are nutrients that act as body fuel when you do physical activity or exercise, make sure that your carbohydrate needs are met. Carbohydrates are converted into glycogen by the body, which is the body’s energy source of muscle. Instead, you choose low-fat carbohydrates such as whole grain bread and cereals.
Fat is also needed when doing physical activity. Fats function to supply energy for muscle during exercise. The amount of fat required is at least 15 to 25% of the total caloric requirement in a single day. Choose foods that have high unsaturated fats such as walnuts, olive oil, sardines, almonds, salmon, and avocados. Fat in the avocado is a monounsaturated fat so it will not make fat and it will actually help the process of burning fat in the body. If balanced with exercise, the formation of abdominal muscles will also be easier and the body was well nourished.
In addition, you can also consume apples. There are about 5 grams of fiber on a medium-size apple where this is what makes apples an effective fruit that stomachs the stomach. It was the result of an experiment in America and it was also found that someone who ate an apple 15 minutes before lunch gave the body an intake of fewer than 190 calories. The content of water in the apple is also high, which is about 85 percent alone so it will provide a satiety effect that is durable. Eating apples also make you chew quite a lot and thus your body feels like it’s full of food. Because only 47 calories in 1 apple, this fruit is safe to eat when trying to form the abdominal muscles.