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Is it even building muscle when you expect the first effects?
Table of Contents
1. The basics of building muscle mass
Factors that stimulate muscle protein synthesis include resistance exercises, amino acids and hormones such as IGF-1, GH (growth hormone), testosterone. To build muscle tissue, proper diet, exercise and proper hormonal response are essential. Reaction to exercise and hormonal profile are individual factors. However, balanced diet and proper training may be affected. Muscle hypertrophy requires an additional balance of muscle protein. This means that excess muscle protein processes should outweigh muscle mass.2. Is it even when you can expect the first effects?
The first effects can be observed even after a month of regular exercise. Increase in lean body weight can reach up to 1 kg. The study involved 3 physically active men aged 20-21 years but without experience in strength training. However, exercise was performed by them three times a week for 16 weeks. The average weight gain of the muscles was 4.2 kg (1 month at the level of exercises) (Tang and Co. 2003).3. Age and response to resistance training
Age is an important condition for the first effects. Over the years, the body's response to resistance training is getting weaker. Increasing lean body weight is not impossible even in old age. This is evidenced by a study involving 60 women aged 60 and over. The participants performed morning exercise 3 times a week for 12 weeks. The training consisted of 8 exercises involving all body parts. Each of them, depending on the group, was run in 1 series in 3 series.4. Is that a lack of effects at all?
It's worth taking at least a month to see the first results. In people in their 20s (and probably a little older) muscle mass should increase after that time. If it doesn't, you should look at your training program and diet plan. Diet is an integral part of building muscle mass. What should you pay attention to?5. Proper protein intake
As mentioned above, protein should be supplied in 1.42 g/kg body weight at regular intervals (every 34 hours).6. Increased calorie intake
In the process of building muscle, it is important to increase the calorie intake of the diet by several hundred kilocalories in relation to the body's needs. If the energy supply is not adequate, the protein supplied with the diet will be used as energy material.7. A proper supply of carbohydrates
Carbohydrates in a balanced diet should provide 50% of energy. This is particularly important in the context of replenishing glycogen reserves. Intense exercise involving a large area of muscle, lasting 15 minutes, with small intervals between rounds, can lead to a reduction in muscle glycogenicity by 2440%.8. Limiting the amount of fat in your diet
Fat in the diet should cover 2035% of energy consumption. Diets that provide less than 20% energy from fat do not benefit people exercising. It is difficult to estimate how long to wait for the effects of the diet in the process of building muscle mass, because results can only come from proper nutrition combined with exercise.
