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How to build a strong body



How to build a strong body

Eat a healthy diet

The following points explain some of the things that can be followed to have a healthy diet:

  • Make sure to eat foods rich in nutrients beneficial to the body, and give up eating mozzarella sticks, potato chips, sweets, ice cream sandwiches, and processed meats, and replace them with healthy foods, such as vegetables, fruits, nuts, lean meats, fish, legumes, and whole grains.
  • Eat a nutritious breakfast every day; Such as high-fiber oatmeal with low-fat milk and berries, or wholegrain toast with peanut butter; It gives the body the energy it needs to do work better.
  • Eat a small meal every two to three hours during the day to keep energy levels stable and metabolism up.
  • Avoid high-calorie drinks and replace them with calorie-free water, which hydrates the body, and it is usually recommended to drink 8-10 cups of water daily.


Eat balanced food

Do strength training exercises

Before starting strength exercises, it is necessary to warm up by walking briskly, or practicing one of the other aerobic activities for five or ten minutes to avoid muscle injury, and to choose appropriate weights and heavy enough to strain the muscles after repeating the exercise (12-15) times, and it is possible to gain weight or Gradual resistance when feeling easy to exercise for specific training, and studies show that repeating the same exercise twelve times per session using the appropriate weight can build muscle for most people with an efficiency equivalent to three sessions of the same exercise.

Be sure to take a day’s rest between exercises for each muscle group. To give the muscles time to recover, and strength exercises should be stopped if these exercises cause pain to the body, in addition to reducing the weight used, and trying to pre-exercise again, and the person can notice an improvement in his strength after two or three training sessions of carrying weights for a period of (20) -30) minutes a week.

build a strong body

Doing martial arts exercises

Martial arts aids in self-defense and protection, and has many health, physical and mental benefits. It increases physical fitness and is a good way to strengthen muscles, increase body flexibility and agility, and help to reduce weight by burning calories, maintaining healthy body weight, and it increases the body’s stamina, and among these exercises: karate, judo, And kung fu.

drink water

Drink enough water

Eating sufficient amounts of water helps to keep the body in a healthy state, so, adults should drink an amount ranging from 11 to 15 cups of fluids daily, i.e. at a rate (2.7-3.7 liters), and this rate includes all types of fluids that a person consumes. Including water to avoid dehydration.

Perhaps one of the most important healthy habits that benefit the body is to drink fluids, including water, before or during meals, but this does not mean that all fluids are beneficial to the body, as drinks that contain high levels of caffeine or sugars may harm the body. Therefore, you should reduce them and replace them with water, and avoid drinking soft drinks completely.

Eat a healthy diet

Eat balanced food

Muscles need large amounts of calories to counteract the strenuous effort that you do during exercise, so you should add between 250 to 500 more calories a day, to help build muscle, and among the ideal foods for building muscle is protein. Some experts say you should eat a gram of protein for every kilogram of your body, so it’s a good idea to eat a protein-filled snack within half an hour after completing a workout, to help build and replenish muscle fibers.

the immune system

Strengthening the immune system

It can be said that the strong immune system is an essential role in maintaining the health of the individual, and the immune system consists of: Organs, cells, tissues, and proteins all work together to fight pathogens, such as viruses, bacteria, and foreign bodies that cause infection or disease, as when the immune system comes into contact with pathogens, the immune response in the body is stimulated Then, the immune system secretes the antibodies that bind to antigens for foreign and pathogenic bodies and kill them, and eating some foods helps maintain the immune system and make it strong, and the following is a list of some foods that strengthen the immune system:

  • Citrus fruits: Citrus fruits contain vitamin C, which helps build the immune system, and some believe that it increases the production of white blood cells important to fight infection, and thus the body needs it to maintain health, but, it should be noted that the body A person does not produce vitamin C and cannot store it. Rather, he gets it from the diet, and citrus fruits are a rich source, and among these citrus fruits are grapefruit, oranges, lemons, and clementines.
  • Broccoli: Broccoli is a vegetable rich in vitamins and minerals, such as; Vitamin A, Vitamin C, and Vitamin E, in addition to containing many antioxidants and fiber.
  • Garlic: Garlic is known for its ability to fight infection, due to its high concentration of sulfur-containing compounds such as Allicin, in addition to that garlic may also help lower blood pressure and slow arteriosclerosis.
  • Green tea: Green and black tea are also rich in flavonoids, which are one of the types of antioxidants, in addition to green tea specifically containing the compound Epigallocatechin gallate, which works to strengthen the immune function in the body, and green tea is a source of the amino acid L-theanine, which may help increase the production of antimicrobial compounds found in T-cells in the body.
  • Turmeric: Turmeric is known to be effective as an anti-inflammatory and is used to treat both; Osteoarthritis and Rheumatoid arthritis, and curcumin, found in high concentrations in turmeric, helps reduce muscle damage caused by exercise.

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