Increasing muscle mass is the desire of most men and women, although, among women, many fear being masculine. The term muscle definition, widely used by laypeople is nothing more than a gain in muscle mass with consequent loss of fat.

body muscle

To get “big”, to have muscular hypertrophy, as some say, it is not enough to do weight training in an unplanned way, it is necessary a lot of discipline and a set of factors from the genetic load, training period, to the food that is eaten. Still, load control is essential. if the training is excessive we can face the loss of lean mass.

Therefore, for the positive results of your training to gain lean mass, it is necessary to have careful planning of training and nutrition, according to the objectives and individuality of each one. Following an appropriate training program will provide the gain of lean mass that is the basis of a series of health benefits.

How Muscle Gain Works

It is a combination of several factors, not just limited to training.

It starts with the levels of hormones in the body, especially anabolic ones, with more influence on testosterone, predominant in men, but also found in women. This hormone is synthesized from fats and stimulated by heavy training.

There is also rest time. Here we talk about the main rest period in which the body’s tissues regenerate, which is sleep. During sleep. several hormones are also released, one of which is GH which is the main responsible for muscle regeneration and growth.

Age needs to be taken into account. We know that from the age of 30 onwards there will be declines in the body, and by the age of 35, we will start to have a loss of lean mass. Thus, gaining muscle mass from this age is more difficult, but well-planned training is able to achieve this goal without problems.

Here also comes the individual’s biotype. So, in addition to age, your genetic load has a lot of influence.

Apart from these points to be taken into account, we have the two most known ones, which is food in a good training program.

The benefits of gaining muscle mass

Acceleration of metabolism;

Use of fat as energy to keep the body functioning, since bigger and stronger muscles need more energy;

Joint protection. stronger muscles can promote greater joint stabilization.

With more developed muscles, you have more strength and less muscle loss (sarcopenia), which with natural age is natural;

Prevention of various diseases such as diabetes, osteoporosis, heart attacks, arthritis, etc;

Prevents or relieves back pain;

Release of endorphins, leaving the individual in a better mood and with better physical disposition, combats depression;

Improved posture;

Improves self-esteem;

Depending on the way the exercises are performed, the cardiorespiratory system can be stimulated for individuals with low respiratory capacity.

How your student’s metabolism reacts to muscle mass gain

The metabolism must function in a balanced way, neither too slow nor too fast. Either of the two extremes can lead to a decrease in physical activity making it impossible to gain muscle mass.

But speeding up the metabolism a little, that is, the reactions that occur in the body under its own conditions bring benefits for the gain of lean mass and for the elimination of body fat. This is achieved through physical activities.

Here too, it is recommended not to over-train. This can produce high levels of catabolic hormones (break down muscles) such as cortisol and glucagon, as well as causing the body to save energy instead of expending it, leading to metabolic slowness.

Muscles are metabolically active and affect the way the body handles nutrients, for example, people with a higher proportion of lean body mass (combined with a healthy diet) usually have better control of insulin and other hormones that regulate the body’s functions.

Diets With High-fat Food