Looking at starting a strength training program? Human performance experts have noted that resistance training and other body-revving activities aid in maintaining healthy body weight and increasing lean muscle.
Before plunging headlong into a workout program, though, it is crucial to know how the body works in response to a training regimen, and how nutrition fits into the equation. Take note, for instance, of an eye-opening research that points to how lighter weights can help increase lean body mass as much as heavier weights.
The finding was uncovered by researchers from McMaster University in Ontario, Canada. Alongside the finding is the timely reminder fitness experts dish out: simply lifting weights will not necessarily result in gaining muscle mass.
Robert Morton, the lead author of the study and a graduate student in kinesiology at McMaster University, stated that it is not a matter of weights being lifted, but more on “how much effort you’re putting in.” Morton, who happens to be a weightlifting coach, and co-author Sara Oikawa assessed 49 men who had been lifting weights for at least two years.
The men were divided into two groups that engaged in full-body training four times a week. One group lifted lighter weights with 20 to 30 repetitions and the other handled heavier weights for eight to 12 repetitions. The participants took a quick break in between sets and lifted weights until they could not handle another repetition.
No outside exercises were done. After a three-month period, researchers found that both groups’ muscles developed to a similar extent. The study is the latest in a body of work that challenges the conventional idea that muscle building requires lifting heavy weights.
The Importance of Nutrition
Efforts of fitness enthusiasts just starting to work out may peter out after continuously breaking down macronutrients. Nutrition experts advise reading up on basic nutrition guides to better comprehend the overall picture and properly structure diets.
The trick is to avoid cutting out a vital source of nutrition, whether it be carbohydrates or healthy fats, that may lead to nutritional imbalances. Eating the right clean healthy foods each meal alongside a workout plan tailor-fitted to one’s physical requirements is the way to go.
It may be a challenge, considering that we are living in the “fast lane” where fast food restaurants everywhere entice people. Dr. James Rouse, ND, author of the books Think, Eat, Move, Thrive: The Practice for an Awesome Life who has advocated for the anti-inflammatory diet (including antioxidant-rich fruits and vegetables), says mindfulness and adopting other positive daily rituals are the keys to wellness.
Building Blocks for New Muscle Tissue
Fitness buffs need to supply your muscles with the right fuel at the appropriate time to provide them with the proper signals and building blocks to build new muscle tissue. Eat foods high in the amino acid tyrosine such as lean beef and lamb, chicken breast, seeds & nuts. It can help build proteins around the body.
A study published a few years back in the journal Medicine & Science in Sports & Exercise showed that the amino acids found in high-quality whey protein activate certain cellular mechanisms. These include a mechanism called mTORC-1, which in turn promote muscle protein synthesis.
The finding is supported by previous research, demonstrating that consuming protein or amino acids near the HRT (high resistance training) session is that which plays the key role in increasing muscle protein synthesis in the post-exercise period. Armed with the right information, people can benefit much from strength training – from developing muscle tone and definition to substantially increasing strength, to lessening the risk of serious ailments like osteoporosis and diabetes.