## Why is it important? The muscular system distributes the load on the skeleton, especially the spine. Stronger muscles mean better posture, a taut stomach, and a thin waist. Lean muscle burns more calories than fat, even at rest. Therefore, people who do not do weight training regularly often consume fewer calories and gain weight more easily. ## How to train Incorporate these simple but effective exercises into your schedule to build your muscle. You can do them daily as a standalone set or as an addition to your regular exercise routine. 1. Perform planks by positioning yourself parallel to the floor, arms bent at right angles in the elbows, and resting on the forearms and feet. Elbows exactly under shoulders, feet together. Tighten your abdomen and tense all muscle groups. Remain in this position for 20 seconds to several minutes. Gradually increase the time. 2. Make the plank more difficult by ===alternately raising each leg, while keeping them straight, slightly above shoulder level. The side plank is also very useful for building core muscles. Rest on the forearm and the leg on the same side. Keep the core taut with the side not sagging and a free hand at the waist. 3. Lie on your stomach and extend your arms and legs along the mat. Pull them off the floor, bending at the waist. Tense all your muscles and slowly lift your chest. Stay in this position for 5-15 seconds. Slowly lower yourself, and rest. Do 4-8 sets of these exercises. 4. Walk on your buttocks by sitting on the mat, bending your knees a little, tensing your abs, and interlocking your hands in front of your chest. Lift your buttocks together with the leg, "step" by shifting your body forward slightly, and keep your back straight. Take four "steps" forward, then go back. Repeat 4-8 times. ## What to eat Nutrition should focus on increased protein intake for muscle building and recovery after exercise. To maintain and build muscle mass, you should consume approximately one gram of protein for each pound of weight. The menu should include products of animal origin like lean beef, chicken, and turkey. Cook meats by boiling, baking, or frying without oil. Be sure to include fish in your diet, as it is not only an excellent source of protein but also omega-3 fats. Combine legumes with cereals — together they give you the perfect combination because they are rich in protein and amino acids. Drink more water before, during, and throughout the day. ## When to eat Three main meals and 1-2 snacks in between are considered optimal. However, depending on your lifestyle and sense of hunger, you can eat up to 6 times a day and preferably at the same times each day. The body gets used to a certain regime, and the gastrointestinal tract works better this way. You should eat 1-2 hours before the workout to have enough energy and progress in physical performance when exercising. > The last meal should be 2-3 hours before going to sleep, which will help improve the quality of sleep and ensure the body is better rested and restored. ## What supplements to take __Whey protein__ replaces the missing amount of protein coming from food. __Glutamine__ is an essential amino acid that improves immunity as well as helps muscles grow and recover from workouts. __L-carnitine__ is an amino acid that accelerates weight loss and improves endurance. When the body lacks energy under the influence of L-carnitine, it begins to receive it from the accumulated fat deposits. It makes sense to take it only during intensive physical activity. __Omega-3 fatty acids__ have a positive effect on muscle growth and endurance as well as shorten recovery periods after workouts.