How to set realistic goals during muscle building?

In the recent 5-10 years the muscle building and body building have become quite trending in the fitness clubs and within those attending gyms. A developed male and female body adds a lot to your self-confidence, self-security, adds a lot to your attractiveness. Stay with us and learn the secrets of muscle building!

But why are the muscle building crash courses of some weeks hazardous?

If you look around on the net, you’ll find loads of contents – video, training plan, diet, etc. – which promise miracle already within 3, 6, 8 or 10 weeks. Swelling biceps, six-pack abs and muscular thighs. Rock-hard diets and workouts might make some of it real. But your body won’t be thankful for it!

Just think that having neglected your muscles for some time or might have grown a slight belly, or your stamina – endurance have been weakened required some time. 6 months, 1, maybe 2-3 years.

If you vote confidence without considering the health hazards, unprepared, to a miracle method, without even knowing about the processes working in your body, you may cause more damage than good. In addition, the drastic overstrain also involves accident hazard.

It is good to know what happens to your body while building muscle

Maybe you’ve known, maybe not that in the human body, practically all our cells are made of proteins, thus the muscles also. It is not by accident that we call the proteins the building bricks of the body. To make the muscle building successful, two processes related to proteins are to be examined closely.

One is the muscle protein synthesis, the other is the muscle protein breakdown, abbreviated as MPS and MPB, respectively. In normal case the two processes are in balance, in this case your body weight is constant. However, if the balance shifts to either direction, then the quality of muscle protein will decrease or increase in your body.

Obviously, if the goal is to build muscle, then it should be focused on that the muscle protein synthesis be dominant, while the breakdown processes are recommended to be slowed down in order to prevent our body to break down the muscles for whose building we are working so hard.

This is why that after training – which is basically a fat-breakdown process – you have to ensure to take nutrients of adequate quantity and protein content into your body because during requisition the balance shifts towards the muscle protein breakdown. Following training, however, the emphasis will be on the MPS again, but only if you ensure the adequate protein intake and carbohydrates within 24-36 hours following training.
Thus the meals constitutes a vital part of the muscle building, mainly for the reason of hormonal processes accompanying the processing of nutrients. If you manage the protein powders and chicken breast well, then you can profit also from the amino acid level incerase and the insulin secretion resulting from the blood sugar level increase.

What is the real objective during muscle building?

If you expect quick results, we have to disappoint you: muscle building is a slow process which is to be measured not in time but rather the quantity of muscle proteins built up weekly or monthly. Researches more or less differ regarding that about how much muscle growth can be real along with the training of appropriate quantity and quality and the keeping of the diet serving your purpose.

This is almost impossible to foretell exactly since the hormonal processes taking place in the body, the body weight and the body composition all affect the result. Just as the lifestyle and the ensuring of the sufficient rest.

The latest researches show that for muscle building, 1.4, 1.6 grams times kg protein shall be introduced daily. With this method and with at least 2-3 trainings a week and protein-rich nutrition, the intake of the appropriate carbohydrates, 1.4-1.5 kg of muscle growth can be achieved per month as a beginner. If you consider this progress slow, the appropriate training plan tailored to person, the personal training may help to accelerate the processes.