Generally speaking, increasing muscle mass can be achieved through a combination of diet changes and exercise. The important thing to understand, however, that not just any diet restrictions and any exercises will contribute to your efforts. This article will take you through both aspects and explain why and how each one will contribute to an overall healthy physique.
Before considering exercise, a change in diet is necessary in order to begin the initial steps of body transformation. These steps begin on a cellular level. Cells utilize various nutritional compounds to perform a host of tasks which sustain the entire organic total body.
Two of these cellular processes which effect the building of muscle are fat metabolism and protein metabolism. Storage of fat decreases the the building of muscle which occurs via increased protein synthesis. So to a certain extent these are countering processes.
In order to enhance the cellular process of protein synthesis and as a consequence muscle tissue, the cell must be provided with an apt amount of the building blocks of protein. These are, of course, amino acids. The human body makes only some of the twenty amino acids which are needed for protein synthesis, the rest must be obtained through diet. Intuitively, a diet rich in amino acids will provide cells with plenty of material to boost protein synthesis.
In other words, a diet rich in protein will build protein. In conclusion, you must abandon a diet rich in fats and carb: such as dairy and bread, and turn to a diet rich in meats and fish. Once this kind of diet is adopted and maintained, the new body will begin to not only lose fat but also to gain muscles. In other words, it will not simple look smaller, but it will being to look more fit as well. It is impossible, however, to reach the full potential of the process without exercise.
The type of exercise that most effectively is anaerobic exercise. Here, the body utilize the fast twitch movement and burns fat faster. On the flip side to burning fat, anaerobic exercise increases insurance, strength and builds fibers. Anaerobic exercise involves very intense physical exertion and as such it cannot last for long periods of time. For this reason, many individuals will do what is called interval training.
Interval training involves short bursts of high intensity exercises followed by rest. Another form of anaerobic exercise is strength training, also knowing as weight lifting. This type of exercise is very focused on specific muscle groups and builds bulk and strength by injuring the tissues in small ways and allowing them to heal.
The healed tissues is generally larger and stronger. People find that they build muscle most effectively by combining a diet high in protein with various types of anaerobic exercises. The key concept is always to reduce fat content and increase body mass.