“Golf Healing” column by “Lieutenant General Somsak Thengkiat, Orthopedic Physician at Phramongkutklao Hospital and Ramkhamhaeng Hospital. More than 30 years of patient care experience [email protected]”
“A good bastard is really trying to lose weight… so he let him go to the gym. Where has been buying a lot of food on the sly, chicken breasts, eggs, vegetables like this, how can it be reduced? Khun Chusa-nga made a long and drawn-out remark to the doctor to listen to him emotionally, but he was hurt by being tricked by the group into asking for money to apply for a fitness club. The doctor listened to the end and replied, “Right. I recommend it myself.” “Ah !!” HyeShu was confused!
If you want to reduce fat effectively It must keep the body in a state of calorie deficit and use more energy than is received. This is a technique for building muscle itself. So what should I do? Let’s listen to Dr. Khao’s advice.
– Why build muscle? Gaining muscle mass isn’t just helpful for people who want to lose fat. But everyone needs perfectly strong muscles. for our good health in many ways Because our body is made up of more than 600 muscles in different parts of the body in various activities and movements. The need for strength and power from many muscles is what follows. Muscle cells are destroyed where we cannot see and this is the beginning of the muscle building process within the body.
When muscle cells are destroyed Perhaps due to heavy use. What happened next was inflammation of the muscles.Damaged cells release cytokines, signaling a team to help repair the inflammation. During this time, the muscle is in a state called hypertrophy, where the tissues in the area gradually return to normal in an increasingly larger fashion. stronger than before To make it strong enough to be used in the next activity, the conclusion is a cycle. “Muscles are destroyed – inflamed – repaired – regenerated and bigger.” This is why our muscles are bigger. After the same continuous exercise.
This process, of course, involves many raw materials, especially proteins. Which is very important in muscle building as muscle fibers are made up of amino acids. There are also other substances such as testosterone and GIFs (insulin-like growth factor) and the most obvious way to see results is by lifting weights or lifting dumbbells. which has 5 principles as follows:
1. Lift weights to a level that makes your muscles feel tense and tired. When you do it often until the muscles begin to adapt. To gradually increase the weight little by little. to cause destruction and repair
2. Increase the number of reps of weight lifting. After adding the weight in the first
3. Increase the number of sets in weight lifting, for example 6 reps equals 1 set.
4. Increase the waiting time when lowering. To create resistance for 3 seconds but not more than 6 seconds because in research it could cause too much damage, not effective in building muscles.
5. Using the correct posture is the most effective way to destroy muscles.
If you want to lose fat, you need to add enough protein to build muscle. But the hardest thing is forcing yourself to get up to exercise regularly, which depends on our own discipline.
Cr. Dr. Kao Tonsomboon
