Learn more about health with this collection
Importance of rest and recovery
Effective workout routines
Proper nutrition for muscle building
Muscles stress
When you expose your body to stress, such as pushing something heavy, your muscles experience microscopic damage. In response, the injured cells release inflammatory molecules called cytokines that activate the immune system to repair the injury. This is when muscle-building happens.
The greater the damage to the muscle tissue, the more your body needs to repair itself. The cycle of damage and repair makes muscles bigger and stronger to adapt to greater demands.
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Hypertrophy, muscular atrophy and eccentric contraction
When your body has adapted to an activity, it won't produce enough stress to stimulate new muscle growth.
- Hypertrophy, an increase in muscular size through exercise, is possible by exposing your cells to higher workloads than they are used to.
- If you don't c...
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Muscles need attention to grow
We have over 600 muscles that make up between 1/3 and 1/2 of our body weight. They bind us together along with connective tissue and help us move.
Muscles need constant attention. The way you treat them on a daily basis will determine if they will wither or grow.
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Muscles need proper nutrition and sleep
Without proper nutrition, hormones, and rest, your body will not be able to repair damaged muscle fibres.
- Protein in our diet preserves muscle mass. It provides the building blocks for new tissue in the form of amino acids.
- Hormones such as ins...
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How muscle growth happens
Each muscle is made up of thousands of tiny muscle fibers. When you do body weight exercises, your muscles develop tiny tears in the fibers. When you rest, your body begins repairing your damaged muscle cells by fusing torn muscle fibers back together and laying down new proteins within each musc...
The Optimal Rate of Growth focuses on small wins
When you accumulate small wins and focus on one percent improvements, you nudge equilibrium forward. It is like building muscle: If the weight is too light, your muscles will atrophy. If the weight is too heavy, you'll end up injured. But if the weight is just a touch beyond your normal, then you...
Inflammation as a body response
Inflammation occurs naturally in the body as part of the body’s immune response: when your body is fighting an infection or injury, it sends inflammatory cells to the rescue. Things change if inflammation lingers without fully going away. This means your body is always in a state of high alert, a...
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