what is muscle?
How do we build muscle?
What do we need to build
It’s finally summer! Are you ready to show-off at the beach? If not, you should go work out! And this blog will help you understand everything you need to know about muscle building
Muscle is the tissue of the Body which primarily functions as a source of power. There are three types of muscle in the body. Muscle which is responsible for moving extremities and external areas of the body is called "skeletal muscle." Heart muscle is called "cardiac muscle." Muscle that is in the walls of arteries and bowel is called "smooth muscle."
Muscles and nerve fibers allow us to move our bodies. They enable our internal organs to function. The human body has over 600 muscles, which make up around 40 percent of our bodyweight.
All muscles are made of a kind of elastic tissue.Each muscle consists of thousands, or tens of thousands, of small musculus fibers. Each muscle fiber is about 40 millimeters long. It consists of tiny strands of fibrils.Each muscle fiber is commanded by a nerve, which makes it contract. A muscle's strength depends mainly on how many fibers are present.
To fuel a muscle, the body metabolizes food to make adenosine triphosphate (ATP), and muscle cells turn ATP into mechanical energy.
Humans and other vertebrates have skeletal, smooth, and cardiac muscles.
Developing muscles through exercise
Developing muscles through exercise can improve cardiovascular health, bone health and overall wellbeing, and it can enhance strength and stamina.
There are different types of exercise.
Aerobic exercise: sessions are of long duration with medium-to-low levels of exertion. The muscles are used well below their maximum strength capacity. A marathon is an example of an aerobic activity with very long duration.
Aerobic activities rely mainly on the body's aerobic, or oxygen, system. They use a higher proportion of the type 1 "slow twitch" muscle fibers. Energy consumption comes from carbohydrates, fat, and Protein. The body produces high quantities of oxygen and produces very little lactic acid.
Anaerobic exercise: the muscles contract intensely at a level nearer to their maximum strength. Athletes who aim to improve their strength, speed, and power will focus more on this type of exercise.
A single anaerobic activity lasts from a few seconds to a maximum of 2 minutes.
Examples include weight lifting, sprinting, climbing, and jumping rope.
Anaerobic exercise uses more type 2 "fast-twitch muscle fibers." The main fuel sources are ATP or glucose. Less oxygen, fat, and protein is used. This type of activity produces high quantities of lactic acid.
Anaerobic exercises will make the body stronger, but aerobic exercises will make it fitter.
To maintain healthy muscles, it is important to get regular exercise and to eat a healthy, balanced diet.
The Academy of Nutrition and Dietetics recommend doing muscle strengthening exercises for the major muscle groups - legs, hip, chest, abdomen, back, shoulders and arms - at least twice a week.
This could be through lifting weights, using a resistance band, or everyday chores such as gardening or carrying groceries.
Protein, carbohydrates, and fat are necessary for building muscles. The Academy suggests that 10 to 35 percent of total calories should be protein, but not more.
They recommend good-quality, low-fat carbohydrates, such as wholemeal bread and low-fat milk or yogurt. While fiber is important, they suggest avoiding high-fiber foods just before or during exercise.
3-What do we need to build muscles? ( aside from exercises):
ou want to pack on some serious muscle. It’s understandable, but a lot harder than simply working some squats and deadlifts into your daily routine. You not only need to have the discipline to develop and stick to a weight lifting regimen, but you also need to fuel your body with the elements you need to build muscle. That means lots of protein, and very little, if any, sugars, fats, and foods dense in empty calories and carbs. In fact, since you plan on gaining mass, you need to be eating more calories than you need — so that your body can build on top of what you already have.
Here are seven of the best foods you can eat for building some serious muscle.
You can easily make eggs a staplethey’re relatively cheap, packed with vitamins and protein, and can be cooked in a number of ways. If you really want to get after it, you can just go for the egg whites, which will lower the calorie content, but also means you miss out on some nutrients. Still, eggs are one of the most complete whole foods you can get your hands on, and for those of you looking to pack on muscle, a fresh carton should always be close at hand.
Some people are grossed out by cottage cheese. It may be a texture thing, or maybe they just don’t like the taste — but it’s hard to deny that cottage cheese is one of the best foods you can buy for building muscle. If you stick to low-fat or fat-free cottage cheese, you can get an enormous amount of protein, with relatively little calories. There are many brands and types, so try some out and see what you like. There’s nothing better for a post-workout snack, or for a midday pick-me-up.
Again — if you’re looking for a lean food with huge levels of proteins, salmon is it. Plus, you get the benefits of essential amino and fatty acids, which your body needs to keep you healthy (and your brain firing on all cylinders). The big knock here is that salmon can be pretty expensive, especially if you want to keep a lot of it around. If you’re breaking the bank, substitute salmon for tuna — it’s cheaper and delivers many of the same benefits.
Chicken breasts are a staple of many people’s diet, and for good reason. They’re lean, protein-packed, and can be prepared in a huge number of ways. Basically, it’s one of the most versatile and cost-effective cuts of meat that you can get. You can pair a grilled chicken breast with just about anything, but the biggest knock against them is that people tend to get sick of eating them day after day. Get creative, though, and use the relative inexpensiveness of chicken to your advantage.
5.Oatmeal ( I highly recommend it)
Need a break from your daily intake of eggs? Try oatmeal. It’s easy to make, cheap to buy, and you can customize it in a thousand different ways so don’t be afraid to throw some fresh fruit in there for an extra punch of vitamins and minerals. Oatmeal can be a good source of healthy fats and carbs, too, to help you refuel if you’re feeling fatigued or tired. It also has some good protein content.
People who eat fruit and vegetables as part of their daily diet have a reduced risk of many chronic diseases. USDA's MyPlate encourages making half your plate fruits and vegetables.
Vegetables are important part of healthy eating and provide a source of many nutrients, including potassium, fiber, folate (folic acid) and vitamins A, E and C. Options like broccoli and spinach, tomatoes and garlic provide additional benefits, making them a superfood!
Potassium may help to maintain healthy blood pressure. Dietary fiber from vegetables helps reduce blood cholesterol levels and may lower risk of heart disease.
Folate (folic acid) helps the body form healthy red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy need adequate folate to reduce the risk of neural tube defects and spina bifida during fetal development.
- The nutrients in vegetables are vital for health and maintenance of your body.
- Eating a diet rich in vegetables may reduce risk for stroke, cancer, heart diseases and type-2 diabetes.
- One to four cups of vegetables are recommended each day, depending on how many calories you need
here is a reason why whey protein supplements are the most popular supplement in the fitness industry: they provide a fast and convenient source of protein at an affordable price. Bodybuilders normally use them when they wake up, right after their workout, and mixed with some of their meals. For the rest of us, a scoop in our shakers right after our workouts can be very effective for muscle mass gains. It’s important that you still get high quality protein from whole foods and use whey protein as a boost.
To build muscle you need to invest both your money and time, exercise (Depending on what kind of muscle you want to build) and plan a healthy diet
P.S: My friend is a trainer and he can make a free workout plan for you, just leave a comment.