Make a Muscle
We all know that pumping iron builds muscles, but do you know how the process occurs? Resistance training — like lifting weights — causes microscopic tears and damage to muscle fibers. Satellite cells rush to bond to muscle fibers to repair them and eventually become new muscle fibers, creating larger and stronger muscle tissue. Exercise also stimulates the pituitary gland to release growth hormone — the more intense the exercise, the more hormone is released. Growth hormone allows the muscle fibers to absorb amino acids (which the body gets from protein you eat), which are used to build the proteins that create new muscles. Growth hormone also encourages the body to use stored fat as a source of fuel for energy, so you have the benefit of increased muscle mass and decreased fat storage at the same time.
Tip of the Day
Providing the Right Materials
A single session of exercise stimulates the muscles to begin synthesizing new muscle tissue two to four hours after the work is complete. That's why it's a good idea to eat something with protein and carbohydrates within four hours of your workout. The protein will provide the necessary amino acids to build the new muscle protein, and the carbs will give your cells the energy they need to create new tissue.
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DANIELLE'S COMMENTS: Now that you understand the benefits of using weights on a consistent basis, what are you waiting for? Also, now that you realize the importance of having protein with each meal and snack, add protein NOW. Evaluate your current daily nutrition. Are you eating all white carbs and barely any protein. Wake up!