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cilexin  Massages help you recover in between workouts, and they also improve blood circulation. Don't work on enhancing the size of your muscles if you are taking part in a marathon or participating in extreme cardio workouts. While doing cardio is great for fitness, too much of it may negate your attempts to build muscle through strength training. If you are attempting to increase muscle mass, the majority of your efforts should be spent on strength-training exercises, not cardio. Eating ample amounts of protein is essential to building muscle. A good way to get all of the protein needed is to consume supplements and protein shakes. These supplements are most effective before or after a workout, as well as before bed. If you want to shed pounds while building muscle, have one serving a day. But, if you want to increase mass as well as muscle, it is okay to have three daily. It is important to eat healthy on the days you exercise. Eat more calories an hour before your workout. That doesn't mean you can overeat when you are scheduled for a workout, but just be sure to eat a bit more on those days and less on the days you aren't going to be weight training. Compound exercises are an excellent way to build muscles to their fullest extent. These types of exercises utilize many different muscle groups in one lift. For example, bench presses work out your shoulders, triceps and chest all at once. Repair and build your muscles by making sure to stretch post-workout. If you are under 40, hold your stretches for a minimum of 30 seconds. However, if you are over 40, hold the stretch for a little longer, 60 seconds at least. By doing this, you can ensure that your exercising will not cause any injury. Eat plenty of protein when trying to add muscle to your frame. Protein is the base of muscles, and if you don't get enough, your muscles will suffer. You may need up to one gram of protein per pound of body weight each day. Think about how often you plan to exercise before you start muscle building. Developing a reasonable schedule for working out will help you build muscles without hurting yourself. It is recommended that novice muscle builders workout only twice each week, while those with experience can do so three times each week..

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