At a time when everything seems to be in automatic mode, people tend to be impatient. Even when it comes to weight loss, many want to get things done right away and expect changes and improvements in their bodies in a jiffy. As a result, many people tend to rely on crash diets and quick fixes in order to get their desired weight and body shape. However, the problem with these instant solutions is that the weight losses they achieve are often temporary. Furthermore, many of these crash diet programs are harmful because instead of fat, the reserve muscles are the ones being lost.
It is important to note that muscles are important because they help in speeding up metabolism and the conversion of body fat into energy. The right amount of muscle mass in the body is also crucial in slowing down the aging process, according to several studies. Lastly, experts believe that the muscle mass loss can be associated with the high risk of getting diabetes, heart problems, obesity, metabolic syndromes, and even osteoporosis. In order to maintain a healthy muscle mass, you have to bear in mind these four important tips:
Be Mindful Of What You Eat
If you want to build muscle, you have to eat right amounts of protein, since this is the building block of muscles. Protein is also crucial in muscle repair after strenuous activities and workouts. However, it is important that you choose your protein source. Make sure that you eat only lean meat and other healthy protein-rich food, such as fish, chicken (without the skin) and even soy products. Aside from protein, you also need to consume carbohydrates. Just make sure that your choice of carbo foods are restricted to oats and whole grain foods. Lastly, do not forget to eat plenty of vegetables and fruits, because these are your sources of essential vitamins and minerals.
Cardiovascular Exercises Are Not Enough
Aerobic and cardiovascular activities are important to make sure that your heart is in tiptop condition. It is crucial to get plenty of cardiovascular exercises each week. In fact, it is advisable to get at least 30 minutes of workout (even just brisk walking) everyday.
However, if you are interested in building your muscles, you have to do some weight training as well. In fact, many fitness trainers suggest that if you are going to do strength training and cardiovascular exercises the same day, it would be best to start with the weight training because muscle fibers can be damaged by cardiovascular routine, especially if you overdo it.
People who are not fond of going to the gym should find ways to incorporate strength training in their everyday activities. Stair climbing, lunges, sit-ups, Pilates and the use of some exercise equipment are alternative ways to build and tone your muscles.
Manage Your Stress Well
If there is one thing that is abundant in our society today, it is stress. A lot of people seem to be plagued by this problem. However, it is important to manage your stress levels well. You need to know that stress is the number one cause of premature aging, heart problems, obesity, sleep problems, and even the breakdown of your muscle mass. Effective ways to reduce stress is by meditation, positive thinking and doing exercise. Furthermore, addressing the cause of your stress (i.e. problems at work, miscommunication with your spouse, or financial problems) can help a lot in minimizing your stress levels.
7-Keto DHEA
Studies have shown that 7-Keto DHEA is a substance that is important in promoting healthy metabolic rate and lean muscle mass. On top of eating judiciously and weight training, an increased metabolic rate will surely help you lose your flabby tummy and improve your muscle mass in a more natural and healthier manner. One weight-loss supplement that contains 7-Keto DHEA is Phenocal. For more details about this product, log on to
How To Increase Muscle Mass
If you are serious about building muscle then listen up, I'm going to share with you two critical moments crucial for fast and healthy muscle building. This article alone can save you years of wasted effort. Armed with this knowledge virtually anyone should be able to make tremendous gains and add pounds of drug free muscle to their physique.
I won't explain things like stable isotope tracer technology, immunohistochemical muscle fiber typing or powerful microarray methods but I want you to know that although I'm not scientist myself all I'm saying here is backed up with hardcore muscle building science. There is huge the difference in results of those who use scientifically proved results and those who don't. Science is contributing enormously to a better understanding of the factors that ultimately control the size of muscle mass growth.
Why muscles grow at all?
Stimulating muscle protein synthesis process underlines changes in the size of muscle mass. High stimulation of muscle protein synthesis is absolutely essential to gaining muscle. It does not sound like incredible, scientific revelation, isn't it? Well, maybe it doesn't sound so but be sure, it's essential factor for generation of new muscle tissue and I will explain why. Without a doubt, muscle mass growth is complex subject matter. There are many, many factors that influence the muscle growth process including, but not limited to, physical activity, hormones, disease, age, genetic factors as well as the quality and quantity of nutrition.
But I'm going to show you how to utilize scientifically proved facts to your advantage. This can really save you months or even years of wasted time, particularly if you are one of those guys or gals that have to work their butt off just to add a molecule of muscle to their frame. If you really want to build muscle and transform your physique an ultra-high (24h long) stimulation of muscle protein synthesis is the name of the game you need to play. Many experts like Paul Delia explain that "muscle is protein and protein is muscle" and although that is fact there are other factors that work against your ability to build muscle.
You should keep in mind that constant synthesis and breakdown of muscle tissue is a process that never stops in our bodies. Even if you perform no physical activities at all, muscle proteins are constantly being broken down and regenerated (scientists call this process protein turnover).
As I have explained, this process never stops but it can speed up or slow down in response to various circumstances. For example, dieting (calorie restriction) slows down this process. Aging also slows down protein turnover, or the rate at which new muscle proteins are regenerated. Alternatively, after you've hit the gym for your expertly planed workout system, protein turnover is accelerated, enormously.
What's happening within your muscles has an enormous impact on the entire body. You see, muscle tissue is the body's largest reservoir of bound and unbound proteins (it constitutes 50-75% of all proteins in the human body), this means that muscle protein turnover is synonymous with whole body protein turnover. In other words, muscle is drawn upon constantly to supply the amino acids that are required for a vast array of physiological demands, every single day. Same thing like with the bank account, if you don't make some rather substantial deposits, the balance just keeps diminishing.
Scientific keys to rapid muscle building
What we need is to increase the synthesis rate of muscle proteins so that it runs faster than they are broken down. We need complete program (nutrition and exercise program) which is design to boost up the muscle protein synthesis. Science has confirmed that lifting weights has the potential to cause a tremendous increase in muscle protein synthesis but regular training diminishes this response, therefore the most important question is what type of weight training program is most effective at providing a high stimulation of muscle protein synthesis? Good point, is it not? Off course it is, but so many people fail to use results from scientific studies and therefore often fail in their attempts. For you muscle research buffs, seminal work completed by Baar & Esser confirmed that the degree of overload placed on muscle correlates with the magnitude of stimulation of muscle protein synthesis and the subsequent increase in muscle mass.
In other words, muscle mass gains are directly proportional to the stimulation of muscle protein synthesis which, in turn is proportional to the amount of overload placed on muscle. Inanse muscle gain program is a complete answer for all man and women because it is based on hardcore muscle building science. It is not for those who wait for magic beans or mambo jambo to happen. This is quite clear formula folks: "High & proper overload = high stimulation of muscle protein synthesis = more muscle ". If your muscle building program is based on this principal than you are on good track and you do have already excellent results without steroids usage. Just stay away from any weight training program and technique which deviate from this fundamental rule.
So if you want to build muscle, there are two rules that you must understand.
The first is, the stimulation of muscle protein synthesis is the critical regulatory event that leads to muscle growth. The second is that the intensity and method of overload placed on muscle determines the magnitude of stimulation of muscle protein synthesis.
Both Janet Martin & Sadhu108 are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Janet Martin has sinced written about articles on various topics from Womens Health, Pregnancy Problems and Asthma. Janet Martin is an avid health and fitness enthusiast and published author. Many of her insightful articles can be found at the premier online news magazine.
