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Article Summary: The only way to build muscle is by causing damage to the muscle that needs repairing.
In part one, Fitness Success After Forty: Know Your Body Type, we learned about how the three different body types affect how you train and gain muscle. In Fitness Success After Forty, Part Two: Muscle Building Basics, Sue Wilkerson will give you insight into how muscles grow and what to expect when embarking on a muscle-building journey. You can, however, get a leg up on the learning curve by educating yourself on the basics of muscle physiology and how it applies to the amateur bodybuilder, or anyone wishing to firm, tone or build more lean mass. Following is a primer which will walk you through the five fundamentals and give you a heads-up on what to expect and how to get the most bang for your buck when it comes to working out. These Five Fundamentals Will Give You A Heads-Up On What To Expect When It Comes To Working Out. When you are working a muscle, for instance while doing a dumbbell bicep curl, as you get to your failure point your muscle has depleted its oxygen and will start to release lactate, which it then uses for energy. According to exercise physiologist George Brooks, UC Berkeley Professor of Integrative Biology, training teaches the body to efficiently use lactic acid as a source of fuel on par with the carbohydrates stored in muscle tissue and the sugar in blood. In turn, this stimulates satellite cells which lay outside the fibers to start repairing these injured fibers. Keep in mind however, that this damage is microscopic, so it is going to take repeated injury to see noticeable muscle gains.
After a work-out, increased soreness, or no soreness at all doesn't necessarily mean you did too much or not enough. This process causes the cells to swell in their compartment and put pressure on nerves and arteries, producing pain.
Some trainers recommend stretching after your work out as a means to lessen the DOMS, but there are mixed schools of thought on this and there is no solid research indicating that the level or length of the soreness will be lessened. Arnold used to say that he believed that his muscles were growing while he was working (more like torturing) them. There have been studies conducted which conclude that an injured muscle fiber takes from five to seven days to repair itself.
However, research has proven beyond a shadow of a doubt that rest is imperative to muscle growth.
The major role of growth hormone in stimulating body growth is to stimulate the liver and other tissues to secrete IGF-I. The good-no, great-news is that you can feed your beastly muscles in great quantities and they in turn will not only grow, but help you slay the fat monster. That said, while you must feed your muscles, that does not give you license to chow down on cheeseburgers and chocolate cake.
Your daily protein intake needs to be approximately 1.5 grams of protein per one pound of body weight. Then, if you had scrambled eggs, hash browns and toast for breakfast, and a tuna sandwich and pretzels for lunch, followed by a carton of yogurt mid-afternoon, you will still be hovering at the 100 gram mark. It is virtually impossible to get all the protein your body is going to require from foods. Your 12-Week Daily Video Trainer - Thursday, Week 3: Meal Frequency!Kris Gethin is your own Daily Personal Trainer!
A study published in the American Journal of Clinical Nutrition looked at the effects of regular meal frequency on fat burning (your internal thermostat), insulin sensitivity, and cholesterol in healthy obese women. What they found is that those people who consumed six meals at approximately two-hour intervals had increased thermogenesis.


So, when you eat small meals throughout the day, you get a slow, steady burn effect from your food. A mid-morning snack of an apple, a slice of cheese and a handful of almonds can count as a meal. Burning in the muscle is normal and as you strengthen your muscles the burning will lessen. Muscle growth requires injuring the muscle fibers, which triggers growth as the repair process takes place.
Your muscles need rest during the repair period to grow, and you should never work a muscle group that is still sore.
You need to feed your growing muscles five or six small, regular meals high in protein and nutrients. You now have the basic knowledge that will allow you to safely and realistically start training and adding muscle to your physique.
Sue is a writer and fitness consultant who loves to see people transform their bodies from soft, flabby marshmallows into toned, sexy works of art. Find out here and learn how to get the most bang for your buck when it comes to working out!
Now that you know your body type, you need to know a few basic elements that are involved with adding lean mass.
Ask any long time bodybuilder how long it took them to learn it all and they will tell you they are still learning.
The burning feeling will subside during your between-set rests, peak sooner with each progressive set, and be gone from your muscles within an hour of exercise.
Efficient use of lactic acid, or lactate, not only prevents lactate build-up, but also creates more energy from the body's fuel. But there is one undisputed fact when it comes to muscle growth: the only way to build a muscle is to injure it.
These satellite cells fuse together along with the muscle fibers, causing hypertrophy, or muscle growth.
Also, as we age, the repair period and the forming of new myofibrils may be affected due to decreasing hormone levels.
Labeled Delayed Onset Muscle Soreness, or DOMS, the word Delayed is due to the lapse in time between the actual damage to the muscle fibers and the point in which a signal is sent to your brain that they have in fact been injured.
More than likely he was just enjoying a massive pump combined with the release of lactate and it indeed felt like the muscles were growing right before his very eyes.
While that may be true, I can honestly say I have never known anyone who remains sore seven days after even the most intense work out. Picture those poor little worker satellite cells frantically rushing around rebuilding the structure that you just put through an earthquake. Growth hormone is a chemical substance produced in the pituitary gland that, along with the thyroid hormone, supports proper growth, development, and repair in our bodies.
IGF-I stimulates proliferation of chondrocytes (cartilage cells), resulting in bone growth.
A safe rule of thumb is to get seven to eight hours of good sleep at night, take at least two days off per week from working out and rest three to four days between working the same muscle group. You probably already know that past age-forty our metabolism starts to slow and hormones cause us (women especially) to start to accumulate fat around the middle. What your muscles need to grow is quality lean protein, nutrient-rich vegetables and whole grains such as brown rice, sweet potatoes and oatmeal.


This will keep your metabolism ramped up as your body will always be burning the calories consumed, and you will be supplying your muscles and organs with a constant flow of protein and nutrients.
People who ate small, frequent meals (about six a day) were compared to people who ate less regularly throughout the day. The opposite is true when you binge or eat several huge meals; your body starts storing fat for fuel later on. And when you do sit down to a meal, your protein portion should be the size of your palm and your carbohydrate the size of your fist.
As you hone your bodybuilding regimen and gain lean mass, you will adjust the caloric intake accordingly.
Keep these five points in mind throughout your workout regimens--as well as in between workouts--and you will be armed with knowledge that takes some bodybuilders years to learn! One of the first things we need to do is look at the special concerns associated with training someone who is older.
Much of what we learn is from the physical act of doing; as with anything we undertake, trial and error can be the best teacher. It is simply your body signaling you that your muscle has reached its threshold and needs to rest. When you work a muscle properly and challenge it, you are causing trauma to the muscle fibers. But most will differentiate (the process cells undergo as they mature into normal cells) and fuse to muscle fibers to form new muscle myofibrils in their effort to repair damaged fibers. The main thing to remember is that moderate soreness means your muscles are doing precisely what you want them to do. As discussed above, muscles grow when they are repairing themselves, and this process takes place while the muscles are resting. They need energy to accomplish their work, and if you are tired and have no energy, neither will your cells.
It may not sound like a lot, but compared to the average person's daily consumption, believe me, it is. For now, concentrate on eating a clean diet high in protein, greens and fiber and let your body do the rest.
Not that you should hurt so much that you can't get out of bed, or go to work, but the muscle soreness we examined in number two on this list is a sign of muscle growth.
Black beans, pinto beans and lentils make a great side dish that is fairly high in protein (about 7 -10 grams per cup).
Supplement with two to three of these per day and you should be able to reach your protein requirement. The only food on your plate that is going to supply you with measurable protein is the steak.
Chicken, fish and lean red meat contain high protein counts, and dairy products are also fair sources. You may garner a few grams if your salad has some cheese and kidney beans sprinkled in, but they won't account for much.




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