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** TRAINING FOR PAIN **
"No pain, no gain" is very true when it comes to resistance training.
How it works:
Building muscle takes a long time and CONSISTENCY. If you lift for a month and barely notice anything, please don't change. Stick with it. Don't sabotage your hard work and say it was a flop. Keep doing the same workout and increase the resistance and the muscles will grow. They have to.
When working out to build muscle, one of two things needs to occur: (1) weights must increase or (2) more movements (reps) must be made.
Muscles don't just grow on their own, they get bigger to adapt to stresses. The more you stress therm, the bigger they are forced to get. They are stubborn and would prefer to stay small and do the normal routine. Wake 'em up and make 'em do some work, the lazy bums!
Bring the pain!:
When the pain starts (which is lactic acid pooling in the cavities of the muscle fibers which breaks down the tissue) KEEP GOING! This is when you need to PUSH THE HARDEST - not the first few easy reps, but the last one or two that are killing you. Fight through the pain because this is the most effective point of the workout! All the reps until this point were just leading you up to these crucial few reps, so burn them out!
If you've worked out for a long time without much growth, chances are you don't push yourself through that pain... you may give in too early and your body thanks you for not making it exert its energy.
Not even feeling the burning sensation? Add more weight to the exercise or add more reps. There is no mistaking this pain - you'll definitely know it when you feel it. Bond with it. Become friends. Meet with it often. It will be a beneficial relationship, I promise!
Recovery and rebuilding:
In between sets, the recovery breaks are to get your heart rate to calm down and catch your breath, but its primary function is to allow the lactic acid to dissipate. It takes less than a minute usually.
Right after you're done destroying the muscle fiber, it's time to stop the breakdown. This is done with carbs. A fast-acting carb (simple carbs) like white bread, chocolate milk, or some other sugary treat will cease the tear-down process and prime the body for repair.
Now's also the time to hit your protein source because your body is highly receptive at this point and needs the protein to repair (it's called protein synthesis). Right after a workout and while you sleep are your body's times when it does the most muscle building.
So train hard, get as much sleep as possible, and eat lots of protein. The muscles will come.
Diet Calendar Entries for 28 June 2019:
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1610 kcal
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Fat: 47.22g | Prot: 186.11g | Carb: 114.11g.
Breakfast: Jennie-O Ground Turkey 93/7, Valu Time 1% Low Fat Milk, Great Value Large White Grade A Eggs. Elevenses: Coffee (Brewed From Grounds), Nature's Best Isopure Low Carb Dutch Chocolate, Optimum Nutrition Micronized Creatine Powder. Lunch: Fiber One 90 Calorie Lemon Bar, Fiber One Oats & Chocolate Chewy Bars. Dinner: Nestle Toll House Vanilla Ice Cream Sandwich, Daisy Low Fat 2% Small Curd Cottage Cheese, Smucker's Sugar Free Strawberry Preserves, Ocean Spray Diet Cranberry Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Supper: Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins, Vitafusion Extra Strength Melatonin Gummies. more...
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3098 kcal
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Activities & Exercise:
Housework - 15 minutes, Resting - 1 hour and 15 minutes, Weight Training (Bodybuilding) - 45 minutes, Calisthenics (heavy, e.g. pushups) - 15 minutes, Driving - 1 hour and 15 minutes, Cooking - 45 minutes, Bus Driving - 8 hours, Sleeping - 6 hours, Watching TV/Computer - 5 hours, Showering - 30 minutes. more...
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