GYM for beginner:
𝙝𝙤𝙬 𝙙𝙤𝙚𝙨 𝙢𝙪𝙨𝙘𝙡𝙚 𝙜𝙧𝙤𝙬 𝙞𝙣 𝙩𝙝𝙚 𝙗𝙤𝙙𝙮?

There are different types of muscles, such as cardiac muscle (your heart), for our concerns, we will talk exclusively about skeletal muscles.


Skeletal muscle is the .most adaptable'  tissue in your body. When you do extreme exercise, like weightlifting, your muscle fibers undergo trauma, or what’s called muscle injury. When your muscles are injured this way, satellite cells on the outside of the muscle fibers become activated. They attempt to repair the damage by joining together and, as a result, increasing the muscle fiber.
Certain hormones actually help your muscles grow, too. They control the satellite cells and are responsible for things like:
sending the cells to your muscles after exercise
forming new blood capillaries
repairing muscle cells
managing muscle mass
For example, resistance moves help your body release growth hormone from your pituitary gland. How much is released depends on the intensity of the exercise you’ve done. Growth hormone triggers your metabolism and helps turn amino acids into protein to bulk up your muscles.

Spending your whole day in the gym isn’t necessary to build muscle. Weight training for 20 to 30 minutes, two to three times a week  is enough to see results. You should try to target all your major muscle groups at least twice throughout your weekly workouts.
While you may not see results right away, even a single strength training session can help promote muscle growth. Exercise stimulates what’s called protein synthesis in the two to four hours  after you finish your workout. Your levels may stay elevated for up to a whole day.
How exactly can you tell if your muscles are growing? You may be able to see more muscle definition. If not, you’ll certainly be able to lift heavier weights with more ease over time.
Strength training activities include:
body weight exercises, like pushups, squats, and lunges
resistance band movements
workout, with free. Weight or even objects like soup cans
workouts with stationary weight machines, like a leg curl machine
When you lift, you should try to do between 8. and .15 repetitions in a row. That’s one set. Wait a minute in between sets to rest. Then complete another set of the same length. Take approximately 3 seconds to lift or push your weight into place. Then hold that position for a full second and take another slow 3 seconds to lower the weight.

𝙧𝙚𝙨𝙞𝙨𝙩𝙖𝙣𝙘𝙚 𝙫𝙨.𝙧𝙚𝙥𝙨



You should aim to lift weight, also known as resistance, that’s heavy enough to challenge yourself. A good guide is to select a weight that tires your muscles after  twelve up to fifteen  rep or repetition. When` you find that weights feel too easy, try gradually increasing+ the weight to the next ⏭️ level up.
Even a single set of 12 reps with a heavy enough weight can help build your muscles versus 3 sets at a lighter. weight.

𝙬𝙝𝙮'𝙨 𝙧𝙚𝙨𝙩 𝙞𝙖 𝙞𝙢𝙥𝙤𝙧𝙩𝙖𝙣𝙩
It’s important to give your body plenty of rest as you begin a strength training program. Without taking days off, you may injure yourself and have to take time off from exercise, slowing your progress.

𝙙𝙤 𝙬𝙤𝙢𝙚𝙣 𝙗𝙪𝙞𝙡𝙙 𝙢𝙪𝙨𝙘𝙡𝙚 𝙖𝙩 𝙩𝙝𝙚 𝙨𝙖𝙢𝙚 𝙧𝙖𝙩𝙚 𝙖𝙨 𝙢𝙚𝙣?



Men and women build muscles differently. That’s because testosterone plays a big role in muscle development. While both sexes have testosterone in their bodies, men have more of this hormone. However, studies like this. One  from 2000, have shown that both men and women have similar responses to strength training.
Muscle growth is also affected by:
body size
body composition
hormones
Overall, more noticeable changes in muscle mass tend to happen for people of either sex who have more muscle mass to begin with.

𝙙𝙞𝙚𝙩 𝙖𝙣𝙙 𝙢𝙪𝙨𝙘𝙡𝙚𝙨

The foods you eat may help you build more muscle, too. Your protein intake, in particular, plays an important role in fueling your muscles. How much protein should you eat? The current guideline is around 0.8 gram.(g) per kilogram (kg.) of your body weight each day if you’re over 19 years old.
For example, a 150-pound woman would need to take in around 54 grams of protein a day. (68 kg x 0.8 g = 54.5 g.) A 180-pound man, on the other hand, would need to take in around 66 grams of protein a day. (82 kg x 0.8 g = 65.6 g.)
Stuck on what to eat? Look for protein-rich foods that are also rich in the amino acid leucine. You can find leucine in animal products like:
beef
lamb
pork
poultry
fish
eggs
milk
milk products, like cheese
Non-animal sources of protein include foods like:
soybeans
beans
nuts
seeds


Source healthline

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