Increase muscle mass and increase metabolic rate! The study found that: the 5 keys to correct "muscle gain", nutritional supplements can't actually stimulate muscle growth

 Increase muscle mass and increase metabolic rate! The study found that: the 5 keys to correct "muscle gain", nutritional supplements can't actually stimulate muscle growth

Muscle growth is not an immediate process, the result of a proper training stimulus. Proper stimulation must be applied plus sufficient time to produce results. If there is not enough time for the body to respond to the high-intensity training stimulus, then the body will not adapt. Likewise, if the intensity of the training stimulus is too low to activate the body's growth mechanisms, then even if you wait until the sea is dry, the body will not produce anything.

Studies have found that nutritional supplements such as protein powders, vitamins and minerals do not stimulate muscle growth, which often surprises many people.

In 1975, Alfred, a professor at Harvard Medical School. Goldberg conducted a study in the laboratory in which rats deprived of all food developed abnormal muscle growth, provided their muscles had been subjected to intense exercise beforehand. While this is just an interesting tidbit about mice, it conveys the fact that mammalian muscle tissue grows even under starvation conditions after being highly stimulated.

So, the first thing to get the best results out of your training is not running to the nearest health food store for supplements; it's making sure you're training hard enough that your body can produce the desired adaptive response. In general, if this is done, the muscles will grow, whether the subjects are mice or humans.

5 keys to building muscle:

1. Be mindful of needs

As an emergency room doctor who works on a shift basis, I know that my response to a workout, and my ability to recover, has a lot to do with my shift schedule. If I had two day shifts this week, two days from 5:00 p.m. to 1:00 a.m., one day from 3:00 p.m. very bad. This factor that contributes to poor recovery needs to be considered.

A regular sleep cycle, meaning you get seven to eight hours of sleep each night, can go a long way toward promoting recovery and your body's response to exercise stimuli. I think that's because the hormones we use to deal with stress, especially cortisol, are released on a specific diurnal cycle, with a peak around 2-3pm and another peak in the early hours of the morning. The drop in cortisol concentrations between two and three in the afternoon explains why many European countries have a napping habit around that time, when almost everything shuts down. If you can pay attention to these natural needs of your body, you can improve your ability to recover from the stimulation of exercise.

2. Get plenty of rest

Still, many trainees worry that they are "not doing enough" while waiting to be able to move on to the next workout. Their concerns are unwarranted, because the best thing a trainer can do during the rest period is to pay attention to the body's needs and ensure that the body is in the best state to respond as expected.

In order for the body to produce the desired response after training, it must ensure that the body has adequate recovery, and one of the biggest aids to the body's recovery after high-intensity training is adequate sleep. During sleep, the body recovers. At this time, the body is very relaxed, and the repair process can continue without interruption.

3. Stay hydrated

Adequate hydration has many benefits for the body. About 76 percent of muscle is water, and staying hydrated will maximize your circulating blood volume. This benefit allows the body to deliver the maximum amount of nutrients to the recovering muscles while recovering the waste products accumulated due to intense muscle contractions. Studies of strength trainers and athletes have shown that proper hydration can significantly improve recovery and muscle performance.

Another important added benefit of proper hydration is that the body's adaptation to the stimuli of resistance training is somewhat influenced by hormonal adaptations. If you are well hydrated, the hormones will cycle to the necessary receptors for an optimal response. If you don't stay hydrated enough, stress hormones will be released more intensely. Therefore, adequate hydration plays a leading role in the hormonal part of the recovery process.

How much water should a person drink to aid in the recovery process? A good rule of thumb for proper hydration is to drink about three liters of water per day.

4. Adequate nutrition

Adequate but not excessive nutrition is another key factor in enabling the body to respond optimally to the stimulus of exercise. Too much nutrition in the form of calories from food will only make you fat. The same goes for the calories contained in nutritional supplements, and many supplements have been shown to cause additional problems with stress on the body. As opposed to supplements, a balanced diet is important because it gives you the nutrients you need to help your body recover after training and provide the elements to build extra muscle during subsequent growth. More importantly, a good, balanced diet achieves this by using nutrients from a natural food matrix.

We may be able to isolate certain vitamins that are beneficial on their own, but eating them in the food matrix in which they belong is a better option because the myriad of potential cofactors that make them beneficial may be lost in the process of isolation. When a vitamin or mineral is removed from the environment it shares with other healthy cofactors, isolating it alone is not necessarily helpful and may even be a burden on the body, thus delaying recovery somewhat process. We still don't fully understand this aspect of nutritional science, even among nutritional supplement manufacturers. So at this moment, nature is better.

5. Examine sources of stress

To create a better metabolic environment for building muscle, the most worthwhile step for the most trainable person is to keep life's stressors to a minimum. This aspect is usually out of people's control, but in any case, the less stressful life is, the better. In modern society, people often fail to properly regulate their responses. The importance of small stressors is magnified, even to the point of triggering a fight-or-flight response. From an evolutionary point of view, such responses are generally only elicited in situations of aggression or life-threatening situations. For these reasons, you should learn to view these mundane stressors as secondary events and not overreact to them.

On your off days, always remember that the purpose of your training is to improve your functional capacity. So you need to recover adequately between workouts so you end up spending more time above baseline. To enjoy the benefits of resistance training, you want those benefits to be there for a few days, not just a few hours a day. Otherwise, what exactly is the benefit of training? Does it make sense to take one step forward and six steps back?

The immediate consequence of a proper session of strength training is that the trainee will become weaker, and this will last for many days , during which time the body is making up the energy deficit it creates, and at this time, the body will start to adapt. **Four to six days after training, your performance will technically be below baseline. **The ideal is to train in a way that allows enough recovery time so that over the course of the week you spend more time above baseline than below.

Trainers who live with the fear of "going back to the gym" need to develop a correction. You should be hoping to get the most out of your exercise program, meaning you want to be above normal for at least as long as you have been below normal in order to feel like you are at least breaking even. Remember, you have nothing to "lose" by extending your recovery period to eight, nine, ten, or even fourteen days. Training itself is debilitating and can bring your physiology down below baseline.

Knowing this, try to maintain a generally relaxed state of mind so that you don't worry about the training and recovery process.

All of the above suggestions prepare your body to build up the resources necessary to adaptively respond to the stimuli of training. Remember, you are asking the body to invest in a type of tissue it considers metabolically expensive. If any of these key points are neglected, the resources needed to build more muscle tissue will inevitably be inhibited. In conclusion, however, never underestimate the power of attention to basic principles in promoting recovery.