Hard work and the right diet are paramount for a well-conditioned and muscular body. We'll clue you in on the most crucial aspects for reaching those training goals with the help of an effective workout and proper nutrition.
What exactly happens during muscle growth?
Human muscles are made up of individual muscle fibres. From the moment of birth, our body determines how many muscle fibres each muscle contains. This means that targeted strength training does not build additional muscle cells but rather increases the size of the muscle fibres. Responsible for this process are the amino acids, or in other words, degraded proteins that are stored in the muscle cells. This process is also known as muscular hypertrophy.
What are the benefits of building up muscles?
A muscular body is not only visually appealing but is also important for one's overall health and well-being.
- Important tool for combatting pain: Many people suffer from headaches that can be traced back to a poor posture. The right exercises for building muscles strengthens the back muscles and helps diminish tension headaches.
- Furthermore, muscles are the number one fat burner, as stronger muscles increase the body's so-called basal metabolism rate! Meaning the more muscle mass a body has, the more energy it burns.
- Muscles protect your bones and joints. Many joints are secured through muscles. The strength of the muscle surrounding the joint ensures, for example, that you are not consistently dislocating your shoulder or twisting your ankle.
What constitutes an effective workout?
In order to ascertain each person's individual training areas for a specific exercise, the maximum possible physical exertion for this exercise is used as a basis. In other words: With which maximum weight/resistance can an exercise be performed once (one repetition maximum).
This results in the following categories for muscle training:
Intensity: The weight, or rather the resistance, is based on the amount of repetitions that can be implemented until tired. 10 to 15 repetitions constitute one “rep”.
Ideal workout time per training session: For those new to working out one rep per exercise is recommended. After eight weeks the strength training can be increased to two reps per exercise. The focus should lie on the body's most important muscle groups. Approximately eight to ten different exercises are therefore necessary.
Training frequency: Ideally at least twice per week.
Which types of food support a fast muscle formation?
Weight training on its own is not enough for fast and effective muscle formation - nutrition also plays an important part! As detailed above, muscles need protein in order to grow and maintain their mass. Muscle growth requires the so-called building blocks of the proteins, the amino acids. The body cannot produce essential amino acids by itself, but must absorb it through nutrition. Good sources of protein, for example, include meat, fish, dairy products, pulse and nuts.
The key to success: Regeneration during muscle formation
Equally important as muscle training is the recovery time. Without recovery there will be no real results! The muscles need time to regenerate, nutrients need to be replenished and metabolic products need to be diminished. Overtraining is when the muscle is not given enough time to recuperate. The Organic+ Magnesium Oil is ideal for allowing the body to better recuperate after sports. Instead of absorbing magnesium through food, which is often not fully utilised, magnesium oil is sprayed onto the skin where it can unfurl its soothing effect. Getting a toned body is no easy feat and requires time, discipline and self-motivation. As Arnold Schwarzenegger once said: Stop whining! So, overcome your inner couch potato and start your workout today!