{"id":16337,"date":"2017-11-09T12:08:48","date_gmt":"2017-11-09T06:38:48","guid":{"rendered":"http:\/\/zovon.com\/?p=16337"},"modified":"2018-08-06T10:54:27","modified_gmt":"2018-08-06T05:24:27","slug":"build-muscle-foods-exercises-supplements","status":"publish","type":"post","link":"https:\/\/zovon.com\/?p=16337","title":{"rendered":"How to Build Muscle: Foods, Exercises and Supplements"},"content":{"rendered":"<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\">Everybody especially youth nowadays craves for the macho image gaining that muscular physique in no time. And a few of them leave no stone unturned to achieve so. They truly believe that more muscles represent more strength. But it takes a lot to gain muscles including your diet, dedication and determination are literally required. So, here we are to guide you through a few effectively useful tips to gain the muscle mass. With the rising health and fitness awareness, day-by-day people have started giving their every possible bit to look good and stay fit at the same time. So, this is where these tips come at your disposal.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\">Building more muscles is often related to lifting weights but it is also related to a well-balanced diet along with the proportionate amount of proteins and carbs supplements. Moreover, hormonal level in the body plays a significant role in gaining muscles, therefore it is highly advisable that in order to gain weight, one should take proper care of all these factors.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\">Muscle growth is majorly dependent upon the nutritional intake, type of exercises, level of hormones in the body. Further, a person can have supplements during the advance muscle building phase. Some of the hormones that modulate the growth of muscles are listed here:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Growth hormone<\/strong><\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Parathyroid hormone<\/strong><\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>IGF-1 (Insulin Growth Factor)<\/strong><\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Cortisol<\/strong><\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Testosterone and<\/strong><\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Beta-endorphin<\/strong><\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-34747 size-full\" src=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-how-to-build-muscle-foods-exercises-and-supplements-01-2017-11.jpg\" alt=\"how to build muscle foods exercises and supplements\" width=\"700\" height=\"470\" srcset=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-how-to-build-muscle-foods-exercises-and-supplements-01-2017-11.jpg 700w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-how-to-build-muscle-foods-exercises-and-supplements-01-2017-11-300x201.jpg 300w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-how-to-build-muscle-foods-exercises-and-supplements-01-2017-11-696x467.jpg 696w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-how-to-build-muscle-foods-exercises-and-supplements-01-2017-11-626x420.jpg 626w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\">There are three basic things that people should implement in muscle building: Food, exercise and supplements.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Foods to Gain Muscle Mass:<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\">What you eat, pays a lot. Your eating habits and the food intake play an important role and in fact, are the foundation in muscle building. Protein is the major ingredient in building muscles and that we can get through our diet as protein contains amino acids that build body tissues. The right amount of food is a key to a good muscle building process. What to eat, what not to eat, when to eat and how much to eat, all these are the factors that are taken care of, before starting muscle building process. Apart from protein, there are a lot more our body requires in order to gain muscles.<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Eggs: <\/strong><\/span><span style=\"font-size: 12pt;\">Eggs are a popular source of protein and good cholesterol, and yes, the fat as well is required to support in muscle growth which is present in the egg yolk along with the cholesterol content.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-34743 size-full\" src=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-eggs-2017-11.jpg\" alt=\"eggs\" width=\"700\" height=\"470\" srcset=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-eggs-2017-11.jpg 700w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-eggs-2017-11-300x201.jpg 300w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-eggs-2017-11-696x467.jpg 696w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-eggs-2017-11-626x420.jpg 626w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/span><\/p>\n<ul>\n<li><span style=\"font-size: 12pt;\"><strong>Beef (From Grass-fed Cattle): <\/strong><\/span><span style=\"font-size: 12pt;\">Beef is a very rich source of protein, Vitamin B complex, zinc, iron and cholesterol. Beef from grass-fed cattle contains a high amount of CLA, that is Conjugated Linoleic Acid, which helps in building lean muscles and reducing body fat.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-34742 size-full\" src=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-beef-from-grass-fed-cattle-2017-11.jpg\" alt=\"beef from grass fed cattle \" width=\"700\" height=\"470\" srcset=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-beef-from-grass-fed-cattle-2017-11.jpg 700w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-beef-from-grass-fed-cattle-2017-11-300x201.jpg 300w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-beef-from-grass-fed-cattle-2017-11-696x467.jpg 696w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-beef-from-grass-fed-cattle-2017-11-626x420.jpg 626w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Brown rice: <\/strong><\/span><span style=\"font-size: 12pt;\">Termed as slow digesting whole grains, which provide you energy throughout the day.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-34757 size-full\" src=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-brown-rice-2017-11.jpg\" alt=\"brown rice\" width=\"700\" height=\"470\" srcset=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-brown-rice-2017-11.jpg 700w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-brown-rice-2017-11-300x201.jpg 300w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-brown-rice-2017-11-696x467.jpg 696w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-brown-rice-2017-11-626x420.jpg 626w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Cantaloupe: <\/strong><\/span><span style=\"font-size: 12pt;\">A melon that is fast-digesting carb as it considerably has low fructose content. Especially, your morning should be started with this fruit and you can take it after workout as well.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-34741 size-full\" src=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-cantaloupe-2017-11.jpg\" alt=\"cantaloupe\" width=\"700\" height=\"470\" srcset=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-cantaloupe-2017-11.jpg 700w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-cantaloupe-2017-11-300x201.jpg 300w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-cantaloupe-2017-11-696x467.jpg 696w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-cantaloupe-2017-11-626x420.jpg 626w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Beets: <\/strong><\/span><span style=\"font-size: 12pt;\">Beetroot, a good source betaine, also called trimethylglycine, has been clinically researched to help in increasing muscle power and strength.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-34749 size-full\" src=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-beets-2017-11.jpg\" alt=\"beets\" width=\"700\" height=\"470\" srcset=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-beets-2017-11.jpg 700w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-beets-2017-11-300x201.jpg 300w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-beets-2017-11-696x467.jpg 696w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-beets-2017-11-626x420.jpg 626w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Orange: <\/strong><\/span><span style=\"font-size: 12pt;\">Take oranges, especially before workout as it is a good fruit to help in muscle gain, endurance and strength.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-34752 size-full\" src=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-orange-2017-11.jpg\" alt=\"orange\" width=\"700\" height=\"470\" srcset=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-orange-2017-11.jpg 700w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-orange-2017-11-300x201.jpg 300w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-orange-2017-11-696x467.jpg 696w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-orange-2017-11-626x420.jpg 626w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Omega-3 Fatty Acids: <\/strong><\/span><span style=\"font-size: 12pt;\">Omega-3 fatty acids are unsaturated fats, found in olive oil, nuts and fish. These fatty acids improve heart health, but some researchers indicate that, these kind of fats are also beneficial in muscle gain.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-34746 size-full\" src=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-omega-3-fatty-acids-2017-11.jpg\" alt=\"omega 3 fatty acids\" width=\"700\" height=\"470\" srcset=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-omega-3-fatty-acids-2017-11.jpg 700w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-omega-3-fatty-acids-2017-11-300x201.jpg 300w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-omega-3-fatty-acids-2017-11-696x467.jpg 696w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-omega-3-fatty-acids-2017-11-626x420.jpg 626w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Cottage Cheese: <\/strong><\/span><span style=\"font-size: 12pt;\">Cottage cheese is a rich source of casein, that is a slow-digesting protein, so cottage cheese should be eaten before going to bed so that it can prevent catabolism process (destructive metabolism), when you are fasting during sleep.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-34740 size-full\" src=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-cottage-cheese-2017-11.jpg\" alt=\"cottage cheese\" width=\"700\" height=\"470\" srcset=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-cottage-cheese-2017-11.jpg 700w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-cottage-cheese-2017-11-300x201.jpg 300w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-cottage-cheese-2017-11-696x467.jpg 696w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-cottage-cheese-2017-11-626x420.jpg 626w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Milk (Organic): <\/strong><\/span><span style=\"font-size: 12pt;\">Milk has both, casein and whey and is also rich in glutamine, an amino acid. Also, use organic milk as it has 70% higher amount of omega-3 fatty acids than the conventional one.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-34758 size-full\" src=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-milk-organic-2017-11.jpg\" alt=\"milk organic \" width=\"700\" height=\"470\" srcset=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-milk-organic-2017-11.jpg 700w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-milk-organic-2017-11-300x201.jpg 300w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-milk-organic-2017-11-696x467.jpg 696w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-milk-organic-2017-11-626x420.jpg 626w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Greek Yogurt: <\/strong><\/span><span style=\"font-size: 12pt;\">Greek yogurt contains more protein than the conventional one (20 grams per cup), fewer carbs and it is a rich source of protein as well.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-34748 size-full\" src=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-greek-yogurt-2017-11.jpg\" alt=\"greek yogurt \" width=\"700\" height=\"470\" srcset=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-greek-yogurt-2017-11.jpg 700w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-greek-yogurt-2017-11-300x201.jpg 300w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-greek-yogurt-2017-11-696x467.jpg 696w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-greek-yogurt-2017-11-626x420.jpg 626w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Ezekiel 4:9 Bread: <\/strong><\/span><span style=\"font-size: 12pt;\">Made from organically sprouted whole grains, Ezekiel bread has legumes and grains. This bread is a whole protein pack in itself. It has all the 9 amino acids (required for lean muscles) that are required by our body as these amino acids cannot be synthesized in the body.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-34739 size-full\" src=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-ezekiel-49-bread-2017-11.jpg\" alt=\"ezekiel 49 bread\" width=\"700\" height=\"470\" srcset=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-ezekiel-49-bread-2017-11.jpg 700w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-ezekiel-49-bread-2017-11-300x201.jpg 300w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-ezekiel-49-bread-2017-11-696x467.jpg 696w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-ezekiel-49-bread-2017-11-626x420.jpg 626w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Apples: <\/strong><\/span><span style=\"font-size: 12pt;\">Apples contain polyphenols that help in boosting muscle strength and also, preventing tired muscles so that one can work out a little longer. Also, some researchers say that polyphenols can help in burning fat, so a good choice to make before workout.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-34753 size-full\" src=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-Apples-2017-11.jpg\" alt=\"Apples\" width=\"700\" height=\"470\" srcset=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-Apples-2017-11.jpg 700w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-Apples-2017-11-300x201.jpg 300w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-Apples-2017-11-696x467.jpg 696w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-Apples-2017-11-626x420.jpg 626w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Exercises for Muscle Growth:<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\">Exercise is another basic thing in muscle building as muscles develop with using them effectively in training. But the person needs to make sure what type of exercise and how to do exercise according to his\/her body requirement and other health factors. Here are some of them:<\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Running or walking:<\/strong> you just need a pair of running shoes and then start walking or running. All the athletes do this and they do not need any kind of gym machines or heavy weight lifts.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-34751 size-full\" src=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-exercises-for-muscle-growth-2017-11.jpg\" alt=\"exercises for muscle growth\" width=\"700\" height=\"470\" srcset=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-exercises-for-muscle-growth-2017-11.jpg 700w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-exercises-for-muscle-growth-2017-11-300x201.jpg 300w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-exercises-for-muscle-growth-2017-11-696x467.jpg 696w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-exercises-for-muscle-growth-2017-11-626x420.jpg 626w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Push-ups:<\/strong> It works on your shoulders, chest, core and triceps that is a whole workout process.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-34744 size-full\" src=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-push-ups-2017-11.jpg\" alt=\"push ups\" width=\"700\" height=\"470\" srcset=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-push-ups-2017-11.jpg 700w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-push-ups-2017-11-300x201.jpg 300w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-push-ups-2017-11-696x467.jpg 696w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-push-ups-2017-11-626x420.jpg 626w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Squats:<\/strong> It works on the lower body muscles.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-34755 size-full\" src=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-squats-2017-11.jpg\" alt=\"squats\" width=\"700\" height=\"470\" srcset=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-squats-2017-11.jpg 700w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-squats-2017-11-300x201.jpg 300w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-squats-2017-11-696x467.jpg 696w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-squats-2017-11-626x420.jpg 626w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Crunches:<\/strong> It works on the core muscle to build the core strength and works especially in mid-section.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-34754 size-full\" src=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-crunches-2017-11.jpg\" alt=\"crunches\" width=\"700\" height=\"470\" srcset=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-crunches-2017-11.jpg 700w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-crunches-2017-11-300x201.jpg 300w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-crunches-2017-11-696x467.jpg 696w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-crunches-2017-11-626x420.jpg 626w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Walking lunges:<\/strong> A very good exercise to work on the thigh muscles.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-34750 size-full\" src=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-walking-lunges-2017-11.jpg\" alt=\"walking lunges\" width=\"700\" height=\"470\" srcset=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-walking-lunges-2017-11.jpg 700w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-walking-lunges-2017-11-300x201.jpg 300w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-walking-lunges-2017-11-696x467.jpg 696w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-walking-lunges-2017-11-626x420.jpg 626w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Triceps dips:<\/strong> It works on the back of the arm that is always left while exercising.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-34756 size-full\" src=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-triceps-dips-2017-11.jpg\" alt=\"triceps dips\" width=\"700\" height=\"470\" srcset=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-triceps-dips-2017-11.jpg 700w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-triceps-dips-2017-11-300x201.jpg 300w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-triceps-dips-2017-11-696x467.jpg 696w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-triceps-dips-2017-11-626x420.jpg 626w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/span><\/p>\n<p><span style=\"font-size: 12pt;\"><strong>Supplements which boost the muscle growth:<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-34738 size-full\" src=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-supplements-which-boost-the-muscle-growth-2017-11.jpg\" alt=\"supplements which boost the muscle growth\" width=\"700\" height=\"470\" srcset=\"https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-supplements-which-boost-the-muscle-growth-2017-11.jpg 700w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-supplements-which-boost-the-muscle-growth-2017-11-300x201.jpg 300w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-supplements-which-boost-the-muscle-growth-2017-11-696x467.jpg 696w, https:\/\/zovon.com\/wp-content\/uploads\/2017\/11\/img-supplements-which-boost-the-muscle-growth-2017-11-626x420.jpg 626w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Creatine:<\/strong> A molecule that is produced in the body and provides energy for your muscle and tissues. Creatine can help in gaining muscle mass, so is the very good supplement to build muscles.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Protein supplements:<\/strong> there are various protein supplements available in the market and some of them are whey, soy and casein protein.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Weight gainers:<\/strong> Weight gainers (a mixture of protein and high calories) are for those who try harder to gain muscles instead of eating protein at large.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Beta-alanine:<\/strong> These are the amino acids that help in increasing the work out capacity and preventing workout fatigue.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Branched-chain amino acids (BCAAs):<\/strong> It consists of 3 essential amino acids: valine, leucine and isoleucine and it aids in muscle gain and reduces muscle loss.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Beta-hydroxy beta-methylbutyrate (HMB):<\/strong> It is produced in the body but can be taken as a supplement when beginning the workout plan as it helps in breaking down of muscle protein.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify; margin: 10px 0 0 0;\"><span style=\"font-size: 12pt;\"><strong>Other supplements:<\/strong><\/span><\/p>\n<ul>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Testosterone Booster:<\/strong> Testosterone-boosting supplements are D-aspartic acid, DHEA, Tribulus terrestris, ashwagandha and fenugreek. Especially for those people who are low on their testosterone levels.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"font-size: 12pt;\"><strong>Conjugated linoleic acid (CLA):<\/strong> A group of omega-6 fatty acids that helps in muscle gain.<\/span><\/li>\n<li><span style=\"font-size: 12pt;\"><strong>Glutamine and carnitine:<\/strong> Especially beneficial in increasing muscle mass in elderly people.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Everybody especially youth nowadays craves for the macho image gaining that muscular physique in no time. And a few of them leave no stone unturned to achieve so. They truly believe that more muscles represent more strength. But it takes a lot to gain muscles including your diet, dedication and determination are literally required. So, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":34745,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[12655],"tags":[],"class_list":{"0":"post-16337","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to"},"_links":{"self":[{"href":"https:\/\/zovon.com\/index.php?rest_route=\/wp\/v2\/posts\/16337","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zovon.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zovon.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zovon.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/zovon.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=16337"}],"version-history":[{"count":0,"href":"https:\/\/zovon.com\/index.php?rest_route=\/wp\/v2\/posts\/16337\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zovon.com\/index.php?rest_route=\/wp\/v2\/media\/34745"}],"wp:attachment":[{"href":"https:\/\/zovon.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=16337"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zovon.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=16337"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zovon.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=16337"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}