5 Basic Requirements for Muscle Development
There is more to muscle development than what you do in the gym. Lifting weights is only part of what is required for your body to change.
How to Build Muscle
First, you must be consistent. For example, you don’t get calluses from raking the yard every once in a while. At first you get a painful blister. Over time your skin heals and returns to its normal condition. You only form calluses when the skin is consistently being worked and given time to repair and rebuild. The more you do it, the more your body will adapt so it can handle the task. In the case of raking your yard, it means you get stronger skin to protect your hands. In the world of fitness, it means you get stronger muscles.
The next component to muscle development is your program must be challenging. You only get blisters if you give your body more than it can handle on a regular basis. If you had only raked a small portion of your yard, I doubt you would get a blister at all. Even if you raked the yard for thirty seconds every day, I doubt it would be challenging enough for your skin to build up much of a callus at all. Consistency, combined with a challenging task, are both necessary components to producing change.
A musician understands this probably more than anyone. Not only does regular practice keep a pianist’s fingers nimble or keep calluses on a guitarist’s fingertips, but a musician understands each musical piece must be more challenging than the last to improve in skill. If a musician were to play the same thing over and over, there would be very little chance of improvement.
As we break muscle down during a workout, it’s important to build it back up by getting the fuel our body needs to rebuild and repair. This is why taking protein supplements, like Adaptogen, is so important. Getting ample protein in your diet aids in muscle repair so you can continue to get stronger.
The best times to take protein, besides getting it in whole foods throughout your day, is post workout and before you go to bed. Our body is most receptive to absorbing protein within 30-40 minutes of your workout, so you want to have a protein shake right after your workout. This is also the optimal time to replace glycogen stores in the muscle, which is like putting gas back in the tank after running your car out of gas.
The other time to refuel and repair is at night. Our body does most of our muscle repair while we sleep, so a slow digesting protein (like the Casein protein that’s in About Time Recovery Formula) is the best type of protein to take before you go to bed at night.
If you do most of your repair while you sleep, it makes sense that you need to get ample sleep while you are training. There is no reason to waste your hard work, tearing down your muscle in the gym, if you aren’t willing to invest the time necessary to allow your body to rest and rebuild.
Lastly, the same way blisters don’t appear overnight, you can’t expect muscles to pop up overnight either. Weight training requires patience, which many of us lack – including me! I want results now – doesn’t everyone? Giving up is simply not an option. Your body is more predictable than you think. Reshaping your body is not smoke and mirrors, it is basic science, it takes time and it works.
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