How Do Muscles Grow? It’s not just exercise alone!

Muscles, we’ve got over 600 of them. They make up roughly half a person’s body weight. They move us and make us capable
of performing a variety of actions Our bodies have become accustomed to most
daily activities. Just going through the physical demands of your daily life won’t
induce enough stress to cause muscle growth. You must also expose your body to additional stress such as resistance
training to stimulate new muscle growth This process is known as hypertrophy. With resistance training you create stress on your muscles causing them to
undergo microscopic tears. In response, the injured cells release signaling
molecules called cytokines Cytokines signal damage to the immune system which
in turn works to repair and replace the injured cells. The greater the damage you
caused to the muscle tissues the more the body will work to repair itself This cycle of damage and repair is what causes muscular growth. Proper nutrition,
gender, hormones, genetics, age and rest all play crucial roles in muscle repair
and growth process. Young men with more testosterone have a clear advantage and
some people just seem to have a better muscle building mechanism as their
bodies are better able to repair and replace damaged muscle fibers. You also need a proper diet rich in protein. Amino acids found in protein
provide the building blocks for new tissue. For muscle growth, you should
increase your protein intake to between one and two grams per kilogram of body
weight depending on your exercise program Active people also need to
consume enough carbohydrates. All exercise require carbs to some degree. The higher
the intensity of exercise the greater the reliance on carbs. And when carb
intake is insufficient your body will burn protein as energy. Most of the
repair process takes place while you rest especially at night when sleeping. How much sleep is adequate – it’s debatable but there’s one thing for sure,
you need plenty of it Remember that it’s the cycle of damage
and repairs that makes the muscle grow bigger and stronger. So train hard, feed
your body the right nutrition and give it plenty of rest and sleep to recover

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