You want to get rid of some excess fat deposits? Leave your comfort zone and show your body what it is made of. Let your muscles grow by strengthening them step by step.
The human body adapts to the demands placed upon it. The central nervous system improves muscle coordination and the body repairs damaged muscle tissue. After exercising, your body not only prepares to repeat the same load, but also uses the regeneration phase to increase its performance beyond its original level and maintain it at that level for a period of time. This principle is called super-compensation and is the basis for all muscle building training.
Regular weight training positively influences your body in various ways. It defines your muscles and tones your body. This doesn’t just look good, it has also positive effects on your health. Weight training increases your physical performance and improves your posture.
The best results are achieved with as much training as possible in a short a time as possible. As a rule, you should not train for longer than 45 minutes (3–4 times a week) so that you do not exceed the maximum level for muscle building training. In addition, you should have enough variety in your training, so that your muscles are always exposed to new stimuli.
The most important aspects of muscle building training are:
It’s always best to start with a training plan. Progress can only be achieved by training several times a week. The goal of muscle building training (also called hypertrophy-specific training or muscle cross-sectional training) is to thicken the individual muscle fibres. You can do this by performing your exercises slowly with 70–85% of your maximum strength (which is the maximum strength a nerve-muscle system can exert against insurmountable resistance). 6–12 repetitions in 3–5 sets is ideal.
No muscle without the correct diet. Nutrition is the most important thing when it comes to muscle building. Some athletes even claim that 70% of muscle building depends on a proper diet. Muscle strands can only be built, optimised or repaired with the right building materials.
The following components should be remembered:
Rest! Rest is when the body rebuilds muscles and tissues. When it comes to weight training, it is important to give the respective muscles sufficient recovery time. On average, a muscle should be allowed to recover for 48–72 hours after intensive training.
You should always warm-up for 5–10 minutes before training, so that your muscles don’t start cold. For beginners, training twice a week is good, 3 times is ideal. Important: Training does not have to be very long, it depends on sufficient intensity.
Remember the following points:
There are around 650 muscles in the human body. Every blink, smile and step is performed by our muscles. Every moment requires our muscles to contract. 24 hours per day, 168 hours per week – our muscles work around the clock and consume most of the calories. Our muscles work like engines, even when at rest, they continuously burn fat and energy. The more muscle we have, the more fat our body can burn.
So what happens when we gain muscle? Each muscle cell has an important component: the mitochondria, also called the “power plants of the cell". This is where energy is generated for the body. Mitochondria convert fats into energy. As the number of mitochondria increases, our body can burn more fat.
If you build one kilogram of muscle, you increase your basal metabolic rate by about 100 kcal per day. With 1 kg more muscle mass, the body naturally loses 3 kg of fat in a year!
Over the decades, several training strategies have been developed for weight training and bodybuilding to further intensify muscle stimuli. This makes sure that all power reserves are used and an improved effect in terms of muscle and performance can be achieved.
Fit and toned with weight training? With weight and muscle training you not only achieve firmer tissue, but also tone your body. It also has positive psychological effects. Studies show that women who do weight training have higher self-confidence.
We recommend the following exercises: