4 неожиданных способа быстро нарастить мышцы 💪

Summary

This video script discusses four methods to accelerate muscle growth, emphasizing the importance of muscle mass for metabolism and lymphatic movement. It highlights the necessity of protein intake, particularly animal protein, and provides a formula to calculate daily protein needs based on lean body mass. The script introduces creatine as an energy buffer for high-intensity workouts, cold exposure for brown fat activation, and intermittent fasting to increase growth hormone sensitivity. Lastly, it mentions arginine as a growth hormone booster, suggesting optimal intake before workouts for enhanced muscle growth.

Takeaways

• 💪 There are about 650 skeletal muscles in the human body, essential for movement, posture, and metabolism.
• 🥩 Two well-known ways to enhance muscle growth are intensive training and protein consumption, with animal protein like steak and eggs being the best sources.
• 📏 For muscle growth, consume 1 to 1.5 grams of protein per kilogram of lean body mass, not total body weight.
• 🔋 Creatine, particularly in supplement form, can indirectly boost muscle growth by providing energy for high-intensity, short-duration workouts.
• ❄️ Cold exposure, such as cold showers or ice baths, can promote muscle growth by burning calories and activating certain muscle-related genes.
• ⏲️ Intermittent fasting, with two meals a day and no snacks, can stimulate growth hormone and enhance muscle growth by improving insulin sensitivity.
• 🍽️ Intermittent fasting should be practiced by healthy individuals and combined with proper training to ensure sufficient energy levels.
• ⚗️ Arginine can increase growth hormone levels by inhibiting somatostatin, aiding muscle growth. It should be taken in doses of 3-6 grams on an empty stomach, preferably 30 minutes before training.
• 👵 Age, activity level, training intensity, and digestive health affect the optimal protein intake for muscle growth, with older individuals generally needing less protein.
• 🚫 Overdoing cold exposure or fasting can be counterproductive, so it is essential to balance stress levels for positive muscle growth outcomes.

Q & A

How many skeletal muscles are there in the human body?

There are approximately 650 skeletal muscles in the human body.

What are the primary functions of muscles?

The primary functions of muscles include moving body parts, maintaining posture, and aiding metabolism.

Why do muscles help with metabolism?

Muscles help with metabolism because they contain many mitochondria that assist in burning fat.

What is the role of muscles in lymph circulation?

Muscles help to pump lymph by moving and promoting its circulation when the body is active.

What are the two well-known methods to increase muscle growth?

The two well-known methods to increase muscle growth are intensive training and protein consumption.

Why is animal protein considered a better source for muscle growth compared to plant-based protein?

Animal protein is considered a better source for muscle growth because it is often of higher quality and more complete, with examples being steak and eggs.

What is the recommended protein intake range per kilogram of body weight for muscle growth?

The recommended protein intake range is from 1 to 1.5 grams of protein per kilogram of lean body mass.

How can one calculate their lean body mass for protein intake purposes?

One can calculate their lean body mass by subtracting the weight of body fat from their total body weight, with information provided at the bottom of the script to assist with this calculation.

What is creatine, and how does it indirectly support muscle growth?

Creatine is a substance found in food, especially meat, that acts as an energy buffer or substitute during high-intensity, short-duration workouts, providing energy for recovery or ATP resynthesis and thus supporting muscle growth.

How does cold exposure or cold therapy potentially enhance muscle growth?

Cold exposure forces the body to generate energy to maintain internal temperature, producing brown fat which activates white fat to burn calories, potentially increasing muscle gene expression and growth.

What is the role of arginine in muscle growth, and what is the recommended dosage for its consumption before workouts?

Arginine can significantly increase the level of growth hormone by suppressing somatostatin, effectively removing the growth hormone brakes. The recommended dosage is between 3 to 6 grams a day, preferably taken 30 minutes before a workout.

How does intermittent fasting potentially stimulate muscle growth, and what is the recommended approach?

Intermittent fasting can stimulate growth hormone levels and increase insulin sensitivity, which may enhance muscle growth. The recommended approach is to have two meals a day without reducing total caloric intake.