Many people start exercising to look thinner or thinner. Lifting weights can help you achieve these goals, but it is important to start a new exercise plan with the right expectations.
Building muscles takes longer than most
people realize. A slow - almost slow - slow process makes you feel frustrated
when you don't see the definition of the desired muscle.
Here you will learn how much time it takes
to build muscle and what factors affect your ability to become stronger, leaner
and stronger with weight training.
How does muscle develop?
Building muscle involves repairing
microtraumas in your muscle fibers. The downside to this highly complex process
is:
1. Every muscle has thousands of small
muscle fibers.
2. When you lift weights (or do body
weight exercises), your muscles have minor injuries to their fibers.
3. Then, when you relax your muscles,
your body begins to repair your damaged muscle cells.
4. The repair process involves tying the
torn muscle fibers together as well as laying new proteins in each muscle cell.
5. As a result of the repair process, your
muscles become bigger and stronger.
Remember that the above is a very simple
prescription that actually happens to your body after weight training exercise.
In fact, it involves more than just your muscles. Your nervous system,
circulatory system and endocrine system all play a key role in repairing and
developing muscles.
How long does it take to build muscle?
There is no single timeline for building
muscle, as a number of factors affect your ability to build muscle mass,
including:
Your protein intake: While all microscopic
elements have their own roles, protein is the king when it comes to building
muscle. Your muscles need adequate protein to repair themselves after weight
training stress. Without enough protein, muscle growth stops.
Your calorie intake: If you don't eat
enough calories on a daily basis, you won't build muscle even if you eat a lot
of protein. To build muscle, your body must make new tissue, and it can't make
anything. Excess calorie fuel speeds up muscle recovery and growth. This is one
of the reasons why many people never reach their muscle development goals -
they are not prepared to deal with the extra body fat that accompanies the
muscle development phase.
Your Sleep Schedule: Losing weight while
losing weight is not a smart strategy. You may see some benefits, but you
certainly can't improve muscle growth when you don't give your body a chance to
fight to recover.
Your lifting routine: If you are trying to
build muscle, you should know about two key strength training concepts:
frequency and volume. Frequency refers to how often you train a muscle or
muscle group, while volume refers to the total load on your muscles.
For example, if you perform three sets of
10 reps on squats using 100 pounds, your total volume is 3,000 pounds. High
volume and high frequency are usually equal to the maximum muscle, until you
reach the maximum.
Your training age: The more advanced you
are, the less muscle growth you will see (yes, it seems backward). Each has the
greatest genetic potential for muscle development, and the harder you go, the
harder it is to build muscle.
Your actual age: Like many things, as you
get older, muscle formation becomes harder. Sarcopenia, or muscle mass and lack
of work, is actually a big problem in older adults. This is one of the reasons
why it is so important to stay active, as you get older.
Other important factors include your
genetic ability to build muscle (which is impossible to quantify without lab
testing, and yet, like desire) and your testosterone levels - which is why they
are common in men. Have more muscles than women. Other hormones, including
human growth hormone and insulin, also play a role in muscle development.
The process of building your muscles
begins when you challenge your muscles to do something. In fact beginners can
see muscle development within six weeks of starting a resistance training
program, and can see results within six to eight weeks of changing their
advanced strength training routine.
Regardless of fitness level, building
muscles takes several weeks, even when your diet, sleep and training routine
are designed’ to improve muscle development.
Can you prepare your muscles for cardio?
It depends on the definition of your
cardio and the age of your training. Most people will not build more muscle
than traditional cardio, such as walking or jogging
However, cardio, which includes
high-intensity exercises such as plyometric (think jump squats) or
high-intensity weight training, can help you build muscle to some extent.
Springing in the hills, hiking, skiing and other outdoor cardio can also
contribute to a small amount of muscle mass, especially for beginners. People
with a long training history may not see much success with cardio.
While cardio can improve your overall
fitness and help build muscle in selected scenarios, strength training is the
best way to build muscle mass.
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