Protein is the key to building muscle and strength. There are animal and plant forms, both of which provide important functions. The various amino acids are a requirement in the protein synthisis process.
Weightlifters Need Protein
When we go to the gym to train intensely it is to produce micro-tears in our muscles. When the muscles heal they will be larger and stronger in order to adjust to the new stress. The muscles grow while they are resting, not while they are in the gym. They must be given sufficient nourishment and rest to recover fully.
Although there are numerous recommendations on the amount of protein one requires I suggest 1 and ½ grams per pound of body weight. Your muscles, organs and immune system are made up mostly of protein. They should be spread out over the course of the day while optimally eating some every few hours. The best sources are lean beef, poultry, fish, eggs, dairy products, nuts, seeds and legumes like black beans and lentils.
It is important to keep the body in an anabolic state. Frequent meals with protein insure the body burns fat as opposed to muscle for it's energy requirements. If the body goes into a catabolic state it will burn muscle if the glycogen stores are empty. It is best to have the "metabolic switch" where the body switches to the fat burning metabolism. This is termed Lipolysis, the breakdown of fat for energy.
Proteins are the principal constituents of protoplasm of all cells. They have a high molecular weight and consist essentially of amino acids in peptide linkages. Of the 22 amino acids, your body can synthesize 13 of the 22. The other nine are designated the essential amino acids. You must intake these from the foods and supplements you consume.
Your muscles store carbohydrates (glycogen) to use as energy (fuel) during a workout. A low-carb diet will result in your body synthesizing the glycogen in the muscle and then turn to the stored fat for energy. This is the best of both worlds and is the ideal situation for a weightlifter looking for more shape and separation. Bodybuilders have used the low-carb diet for many years to get their skin thin.
I have always been an advocate of short, intense workouts. This means hitting each major muscle group one time during the span of a week. Try to keep the time for each session around an hour and train three times weekly. We have been following Sean Nalewanyj routine for the past several months with excellent results. You can read about our progress on our blogs at the site. There are also free ebooks, including Sean's 8 Things You Must Do To Build Maximum Muscle.
Here's to a leaner, healthier YOU!
Recumbent Bikes For A Seasoning Population
With more and more baby boomers reaching their mid-60's it becomes critical they stay active. This will give them a better quality of life and take some of the burden off our already burgeoning Health Care System.
Stamina Elite Total Body Recumbent Bike and Why To Buy It.
For a wonderful variation of the standard recumbent bike look at the Stamina Elite Total Body Recumbent Bike.
The Lifespan Fitness R3 Recumbent Bike Reviewed.
With an overweight and aging population the Lifespan Fitness R3 recumbent bike is ideal. It was specially built with a heavier person in mind.
