Making your muscles grow and build takes quite a lot of time, hard work and physical pain as the work you need to put in for this to happen can be strenuous.
For the muscle to build and grow bigger working the muscle to breaking point is the key.
When working out you need to get to and past the point you feel like you cant do any more.
Doing this damages the muscle cell fibres causing tears in the fibres themselves, this starts the stage of the muscle to begin being repaired by the body with the protein it has.
When the body repairs these muscle fibres when it creates and extra layer of muscle fibre cells to effectively make it stronger.
This happens with not just muscle, this happens with all cells in the body. This can be seen for example with the cells of the skin which you can see clearly from lacerations or tears in the skin known as scars.
Scared skin is tougher and harder to break and if the scar is caused by a bad cut or tear then you will noticed the scar is raised or grown outwards.
This is similar to what happens to the muscle fibres.
Over time with this happening again and again, layer after layer of extra muscle is formed which slowly increase the size of the muscle itself.
Being overweight can cause a vast range of complications for the body such as high blood pressure, diabetes and stroke just to name a few.
Overweight or obesity is simply due to excess fat in the body.
Heart conditions are very common with people overweight due to the excess fat building up in arteries which restricts the blood flow around the body.
Becoming overweight is down to having a bad diet, overeating or a general lack of exercise, in quite a few cases all three of these.
People who are overweight usually start by gradually eating more and getting a lot of pleasure from eating food and this stimulates the release of the chemicals endorphins, dopamine, serotonin and oxytocin within the body, these are the feel good chemicals.
Some people gain an addiction to the food because of this and continue to eat as they are and without realising portions get bigger.
Due to the bad diet and increase of fat into the bodies system health starts to deteriorate and then a person just doesn’t have as much energy anymore, this leads to a person becoming less active or lazy.
The person will do less and less and then become exhausted more easily, then attempts to do any sort of activity soon get pushed to one side because the smallest thing will become a dreaded task to do.
People who fall into the obese category tend to have, or developed, an underactive thyroid which is releasing the hormone that primarily controls the metabolism.
Underactive thyroid secrete this hormone too slowly so the metabolism isn’t working at its optimal level.
You can visit your doctor if you have worries about your thyroid activity and medication that regulates your thyroid activity can be given if needed.
Being underweight can be very unhealthy leading to many complication for your health. some of these complications include the likes of fatigue all the way to fragile bones.
Lack of vital nourishment basically starts to weaken the body as it does not have what it needs to sustain its own structure, in general the body starts to weaken, break down and shut down.
However, you can be underweight despite getting all the nourishment you need according to the guidelines of what adult men and adult woman should be consuming on a daily basis.
This is usually caused by an overactive thyroid.
The thyroid is a gland that releases thyroid hormones and these primarily control your metabolism.
If the thyroid is overactive then it is releases more of these hormones and this leads to the body burning its resources at a faster rate.
If a person has an overactive thyroid then they should be eating more to compensate for their overactive thyroid.
You can also visit your doctor and if you are diagnosed with an overactive thyroid then there are medications that can regulate the thyroids activity.
There are many different types of diets, some more effective than others from low intensity to high intensity. Some are designed to help lose weight and others designed to gain it and some for building muscle mass, others just to tone and sculpt the muscle.
All just as capable of working as the next, but whether it will work depends on you and how much you want to reach your goal.
For the best results for different goals I have listed the best ways to achieve those goals.
For weight loss:
Drink plenty of water.
Think smaller portions and avoid frequent fatty foods and cooking oils/butter/lard.
Healthy low fat complex carb breakfast, cereal or omelette.
Smaller portions of carbs and larger portions of vegetables is the main thing for this.
You need some carbohydrates (Complex carbohydrates like pasta or rice, preferably whole grain) so your body has energy to keep your metabolism working optimally.
A meat of some sort, preferably chicken, fish or lean steaks. Try to use little oil to cook if frying, boiling is best as no oil is needed.
Snack on legumes, fruit and veg such as apples or celery.
For muscle building:
Drink plenty of water.
Think low fat high protein.
Eat small portions of carbohydrates like pasta or rice, preferably whole grain.
Have with chicken, fish, pork or lean steaks of beef for the protein content for cell repair needed from training.
Snack on legumes if hungry.
For weight gain:
Drink plenty of water.
Think keeping it healthy so just have bigger portions of carbohydrates than usual.
Still try to stay away from bad or extra fats as they are unhealthy saturated fats.
Snacks can vary during weight gain, just think healthy so not too much cake, chocolate, crisps (chips in the USA) ect.
Not the nicest of topics, but it is quite a valuable one when it come to your body and health.
You can tell a lot about you diet via you faeces (Poo).
What goes in must come out and all of that however how it goes in is very different to how it comes out and this tells us a lot about what is going on inside us.
There are many different types that come out ranging from shape and size to the colour of your stool.
The picture below shows the Bristol Stool Chart and this shows in what ways what we eat can exit our bodies as faeces.
According to new guidelines as posted in the Guardian News scientist are now saying that 5 a day is good for you, but 10 is better.
I think everybody knows fruit and vegetables are good for you and needed in your diet as they do contain a lot of vital vitamins and other nourishment.