Muscle Mass

[vc_row][vc_column][vc_column_text woodmart_inline=”no” text_larger=”no”]Broadly speaking, muscles are soft tissue in the body that contract and expand to generate force. The force generated by our muscles is used in almost every movement, from running up and down a field to turning your head to look in a different direction. Medical experts break down muscle tissue into three types: cardiac, smooth, and skeletal. Cardiac and smooth muscle tissue are found in your heart and other internal organs respectively.

As the name implies, skeletal muscle tissue attaches to your bones with tendons. This group is what generates the power and motion to create all movement in the human body. When you read or hear about “building muscle” or “lean muscle,” it’s a reference to skeletal muscle mass.

By putting your muscles under stress with resistance training, it’s possible to increase both the size of your muscles (also called lean body mass) and the amount of force they are able to generate. There are specific muscles that correlate to strength in certain movements – for example, gluteus and hamstring muscles are prominently involved in generating force in the lower body, which is used in explosive leg motions like jumping and sprinting as well as everyday movements like walking up a flight of stairs.

Yes, muscle looks good, but its value goes well beyond how it looks. Here are seven ways muscle supports your body and mind:

Functions

Helps to maintain blood sugar

High-carb diets combined with sedentary lifestyles created an epidemic of diabesity (obesity and diabetes). About two-thirds of the population is overweight or obese, and prediabetic or diabetic.

Obesity and diabetes aren’t always paired together, however. About 20 percent of those with diabetes or prediabetes are at a healthy weight.

To fix the blood sugar problem, you could eliminate carbs entirely by following a ketogenic diet. Or, you could eat a more moderate amount of carbs and create space to store them by building muscle.

Your liver and skeletal muscle store glucose as glycogen. However, if you don’t exercise regularly, and more specifically, train with weights, you lose your ability to store carbs. When you don’t have any place to put them, blood sugar rises, the pancreas secretes insulin, and you store fat. The more muscle you have, the more storage space you create for glucose.

There’s also plenty of evidence to show that blood sugar and insulin dysfunction leads to cancer, cognitive problems, heart disease, and accelerated aging.

Increase strength and stamina.

During your first few months of a weight-training program, you gain strength without much of an increase in muscle tissue. In this adaptation phase, your nervous and muscular systems get better at using the muscle you already have, even when you don’t have much.

You gain considerable strength without building any muscle. Then, after you’ve pushed your strength limits with your existing muscle, you start to build more muscle. After a few more months of consistent weight training and a high-protein diet, you notice a little more shape to your body, and your strength continues to improve. You also notice that you can handle harder workouts and you recover faster than you had in the past.

Although it’s fun to see how much your strength improves, the real benefit is how it impacts your everyday life. You can skip up the stairs without getting short of breath. You can carry your groceries without needing a cart. You can throw your grandson in the air and watch a smile cover his face.

The strength and stamina come from the growth of new muscle fibers, as well as new energy-producing machines called mitochondria  you produce energy more efficiently.

Your ligaments and tendons, as well as your muscles, gain strength. And your nervous system gets better and better at coordinating different muscle groups to make your movement more fluid and effective.

Whatever strength you have today, if you don’t intentionally work to improve upon it, you’ll be weaker a year from now. If you’re not building muscle and strength, your body will break it down.

Supports your joints.

One of the primary reasons people avoid weight training is joint pain. Ironically, the reason many of those people have pain is because they don’t weight train. The better route is this: Figure out how you can weight train in a way that doesn’t make your joint pain worse. Eventually, the weight training will alleviate your joint pain.

That’s not to say that someone with osteoarthritis in the knee, where there is no cartilage between the bones, will feel good doing squats. They might have to find an alternative movement.

At the same time, you don’t need to let any one body part keep you from exercise altogether. There are plenty of areas you can work on. Interestingly, increasing lean body mass has been shown to improve some forms of arthritis.

Muscle protects your joints from the effects of stepping off a curb the wrong way or slipping on some unseen ice. If you have the strength and coordination, you’ll catch yourself rather than crashing and getting hurt. Also, the hormonal effects of building muscle can help repair other tissues and alleviate some of the pain you feel.

Change your emotional state.

When you feel sad or depressed, you may unconsciously slouch, drop your head down, and turn your arms in. When you feel an emotion, you take on the posture of that emotion.

Research shows it works in reverse as well: When you take on the posture of that emotion, you begin to feel that emotion. How do most people sit while at work or while using their smartphones? In the very same position they sit in when they’re depressed.

You can do a lot to improve the ergonomics of your workstation, but you can also combat some of the effects of poor posture by building muscle in a balanced way. For example, when designing upper-body exercises for clients, we often select about 60 percent upper-body pulling or back movements, and about 40 percent upper-body pushing movements. Clients can then focus their muscle-building movements on improving their posture and unwinding the effects of sitting and scrolling.

The research shows that when people improve their posture they can also improve their emotional state.

Builds bone too.

Physical tension or resistance stimulates the growth of muscle mass and bone density. After experiencing the stimulus, your body uses amino acids to build and repair muscle (along with other micronutrients), and uses protein, calcium, magnesium, and vitamins D and K to build bone.

Although calcium, magnesium, and vitamin D and K are necessary for bone health, your body won’t build bone unless you give it a reason to. You have to stress your bone with resistance training.

If you’re losing muscle, you are almost assuredly losing bone density. And if you do what’s necessary to build muscle, you’ll very likely improve bone density, too. Strong muscles almost always translate to healthy bones.

Aid to control body fat.

Muscle burns about three times as many calories per pound as body fat does. So, as you drop body fat and add muscle, your scale weight might not change, but you’ll create a significant shift in how you look while also increasing your resting metabolic rate.

Like muscle loss, metabolic rate drops as you age. However, it doesn’t have to be that way. Your exercise and diet choices are a much more significant factor than age itself. In fact, a fit 70-year-old could have a metabolic rate that far exceeds that of a sedentary 30-year-old.

It’s important to note that if you’re doing a lot of cardio and eating a low-calorie diet to try to burn off excess body fat, you’re actually going to speed up the loss of muscle and slow your resting metabolic rate. Use cardio sparingly, and instead, rely on strength training and a high-protein diet to build lean body mass.

Build confidence.

There are few things more exciting than experiencing a physical transformation or accomplishing new personal bests slipping into a new pair of pants, seeing the definition in your shoulder, reaching a new PR on the squat and deadlift, doing 10 real pushups in a row, or completing your first bodyweight pull-up.

These physical accomplishments can supercharge people’s self-confidence in ways that help them achieve many other things in their personal lives and career.

The loss of physical strength has a direct impact on your mental strength as well. A weak body and a weak mind often go hand in hand. So, if you need to be mentally tough for your job, business, relationship, or family, do whatever it takes to get physically strong(er).

The confidence you gain from becoming more fit gives you the confidence to accomplish many other things as well.

How to gain Muscles

EAT HEALTHY BREAKFAST

This gives you an immediate burst of energy and helps you to stay full until your next meal or snack. It also sets the trend: you’ll tend to eat healthier if your day starts with a strong and healthy breakfast. Your best bets if your trying to build muscle mass are omelettes, smoothies and cottage cheese.

Consume HEALTHY FATS

Healthy fats improve fat loss and health as they digest slowly. Make sure you balance your fat intake, eat healthy fats with every meal and avoid artificial trans-fats and margarine.

DRINK enough WATER

Strength training causes water loss through sweating which can impair muscle recovery and thus, it won’t help you increase your muscle mass. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you’re hungry.

EAT EVERY THREE HOURS

Eating the right thing at the right time is crucial for helping you boost your muscle mass. The easiest way is to eat your breakfast, lunch and dinner as usual, interspersed with meals post workout, pre-bed and with two snacks in between. By keeping your food intake up, it will mean you won’t be as hungry, because eating smaller meals more often versus a few big meals will decrease your stomach size. You’ll feel full more quickly and your waist will trim, while you’ll also have fewer cravings. Not eating for long periods can cause you to over-eat at the next meal or topping yourself up with unhealthy snacks from the vending machine. So to stop any cravings, eat at fixed times every day and your body will get hungry at those fixed times.

Eat more protein

You need protein to build and maintain muscle. To achieve this, you should be looking to eat at least 1g per 454g of body-weight. That’s 200g/day if you weigh 91kg. The easiest way to get this amount is to eat a whole protein source with each meal. These include:
• Red meat. Beef, pork, lamb, etc.
• Poultry. Chicken, turkey, duck, etc.
• Fish. Tuna, salmon, sardines, mackerel, etc.
• Eggs. Don’t believe the cholesterol myths. Eat the yolk.
• Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc.
• Whey. Not necessary but great for easy post workout shakes.
• Try vegan options too, such as lentils, tofu, seeds and nuts.

EAT FRUIT AND VEGETABLES

Most of them (not all) are low calorie: you can eat your stomach full without gaining fat or weight. Fruit and vegetables are also full of vitamins, minerals, antioxidants and fibre which helps digestion, but just be careful to check the sugar content of some fruits.

Consume CARBS

While you need carbs for energy, most people eat more than they need. Limit your carbohydrate intake to after your workout only.
• Eat fruit and vegetables with all meals. These contain few carbohydrates compared to whole grains with the exception of corn, carrots and raisins.
• Another Carbs Post Workout Only. This is rice, pasta, bread, potatoes, quinoa, oats, etc. Avoid white carbs and eat whole grain.

EAT WHOLE FOODS

To really get the results you want and to boost your muscle mass significantly, 90% of your food intake should consist of whole foods.

• Whole foods. These are unprocessed and unrefined (or little refined) foods that come as close as possible to their natural state. Examples: fresh meat, fish, poultry, eggs, vegetables, pulses, fruits, rice, oats, quinoa etc.
• Processed foods Usually contain added sugars, trans-fats, nitrates, corn syrup, sodium and more chemicals. Examples: bagels, fruit bars, cereals, pizza, cookies, sausages, frozen meals, supplements

Foods to gain muscle

Salmon

Salmon is a great choice for muscle building and overall health. Each 3-ounce (85-gram) serving of salmon contains about 17 grams of protein, almost 2 grams of omega-3 fatty acids and several important B vitamins. Omega-3 fatty acids play an important role in muscular health and may even increase muscle gain during exercise programs

Eggs

Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline. Proteins are made up of amino acids, and eggs contain large amounts of the amino acid leucine, which is particularly important for muscle gain. Also, B vitamins are critically important for a variety of processes in your body, including energy production

Chicken Breast

There’s a good reason why chicken breasts are considered a staple for gaining muscle. They are packed with protein, with each 3-ounce (85-gram) serving containing about 26 grams of high-quality protein. They also contain generous amounts of the B vitamins niacin and B6, which may be particularly important if you are active. These vitamins help your body function properly during the physical activity and exercise that’s necessary for optimal muscle gain. What’s more, some research has shown that higher-protein diets containing chicken may aid fat loss

Tuna

In addition to 20 grams of protein per 3-ounce (85-gram) serving, tuna contains high amounts of vitamin A and several B vitamins, including B12, niacin and B6. These nutrients are important for optimal health, energy and exercise performance. Additionally, tuna provides large amounts of omega-3 fatty acids, which may support muscle health. This may be particularly important for older adults. Research has shown that omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with age

Lean Beef

Beef is packed with high-quality protein, B vitamins, minerals and creatine. Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with weight training. However, even when you’re trying to gain muscle, it may be best to choose beef that supports muscle gain without providing too many extra calories. For example, 3 ounces (85 grams) of 70% lean ground beef contains 228 calories and a whopping 15 grams of fat

However, the same amount of 95% lean ground beef contains slightly more protein and only 145 calories and 5 grams of fat

Greek Yogurt

Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey protein and slow-digesting casein protein. Some research has shown that people experience increases in lean mass when they consume a combination of fast- and slow-digesting dairy proteins  However, not all dairy is created equal. For example, Greek yogurt often contains approximately double the amount of protein as regular yogurt  While Greek yogurt is a good snack anytime, eating it after a workout or before bed may be beneficial due to its mixture of fast- and slow-digesting proteins

Shrimp

Shrimp are almost pure protein. Each 3-ounce (85-gram) serving contains 18 grams of protein, 1 gram of fat and zero carbs. While healthy fats and carbs are important in your overall diet, adding some shrimp is an easy way to get muscle-building protein without too many additional calories. Like many other animal proteins, shrimp contains a high amount of the amino acid leucine, which is necessary for optimal muscle growth

Soybeans

Half a cup (86 grams) of cooked soybeans contains 14 grams of protein, healthy unsaturated fats and several vitamins and minerals. Soybeans are a particularly good source of vitamin K, iron and phosphorus. Iron is used to store and transport oxygen in your blood and muscles, and a deficiency can impair these functions. Young women may be particularly at risk of iron deficiency due to blood loss during menstruation

Turkey Breast

A 3-ounce (85-gram) serving of turkey breast contains around 25 grams of protein and almost no fat or carbs. Turkey is also a good source of the B vitamin niacin, which helps process fats and carbohydrates in your body Having optimal levels of B vitamins could help you gain muscle over time by supporting your body’s ability to exercise

Tilapia

Although it doesn’t have as much omega-3 fatty acids as salmon, tilapia is another protein-packed seafood item. A 3-ounce (85-gram) serving provides around 21 grams of protein, along with good amounts of vitamin B12 and selenium. Vitamin B12 is important for the health of your blood cells and nerves, which allows you to perform the exercise you need in order to gain muscle

Cottage Cheese

One cup (226 grams) of low-fat cottage cheese packs 28 grams of protein, including a hearty dose of the important muscle-building amino acid leucine. Like other dairy products, cottage cheese can be purchased with varying fat contents. High-fat versions like creamed cottage cheese provide more calories.

Choosing which type of cottage cheese is best simply depends on how many extra calories you want to add to your diet. Regardless of which type you choose, it’s a great muscle-building snack.

Beans

Many different varieties of beans can be part of a diet for lean muscle gain. Popular varieties, such as black, pinto and kidney beans, contain around 15 grams of protein per cup (about 172 grams) of cooked beans

What’s more, they are excellent sources of fiber and B vitamins, in addition to being high in magnesium, phosphorus and iron. For these reasons, beans are a good source of plant-based protein to add to your diet. What’s more, they may play a role in long-term health and disease prevention

Edamame

Edamame is the term for immature soybeans. These developing beans are found in pods and served in a variety of dishes, particularly those of Asian dfdg. One cup (155 grams) of frozen edamame provides around 17 grams of protein and 8 grams of fiber. It also contains large amounts of folate, vitamin K and manganese

Among other functions, folate helps your body process amino acids, the building blocks of protein. In fact, folate may be important for optimal muscle mass and strength, particularly in the elderly[/vc_column_text][/vc_column][/vc_row]