Many people start workout routines to appear toned or lean. However, building muscle is a very slow process.
It is useful to understand the factors that influence your ability to get stronger, leaner and fitter from weight training.
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To build big muscle you need 2 things:
Anabolic ( mTOR - protein = positive balance): Positive protein balance allows you to direct the surplus protein to muscle allowing it to grow
Catabolic (mTOR - protein = negative balance): Negative protein balance breaks everything down and makes you lose your gains.
This myth is usually followed with “X makes you fat, not calories”. That X is usually a macronutrient such as carbs or fat. Sometimes it’s a chemical found in the foods.
The rationale behind this myth is the fact that when you eat, your energy expenditure goes up during digestion.
The problem with this myth is that the amount of extra calories you burn during digestion is directly correlated with the calories you consume. That means eating ten 200 Calorie meals increase the metabolism at the same rate as eating two 1,000 Calorie meals.
Although there are many potential health effects of diet sodas and artificial sweeteners, weight gain is not one of them. Your body can’t store fat out of nothing.
For some people, consuming certain beverages may trigger a craving for another food. If you know when you drink diet soda, you are going to crave some other food, avoid it.
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