By Sean Barker
Author
of The Dad Fitness System
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The process of building muscle
is pretty simple. It's so simple actually; that people have
a hard time believing how they can train less and grow more.
Find out the secret to building
maximum muscle in minimum time.
I like to refer to the whole
process of building muscle as the Training Triangle. It is
basically the 24 hour a day process that your body will be
undergoing when you begin weight training.
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It has three components, Training,
Nutrition, and Recovery, each one no more important than the
other. If one of these is not given 100%, the Training Triangle
begins to crumble.
Weight Training
is about stimulating muscle growth, plain and simple.
It only provides the stimulus for
your muscles to grow. Muscles DO NOT grow when you are in the gym.
The other two corners of the Training Triangle take care of that.
Weight Training exercise provides
overload to the muscles, breaking down the muscle tissue on a microscopic
level. It responds when subjected to levels of exercise beyond what
it is accustomed to in order for an adaptation process to occur.
The human body then attempts to adapt to this stimulus by getting
stronger and growing more muscle tissue. This is where the next
corner of the Triangle takes over.
Nutrition is the
next vital step in the Training Triangle.
Through eating the proper foods you
supply your body with the nutrients it needs for energy replenishment,
cell growth and repair, as well as the basic metabolic functions
your body undergoes on a daily basis.
Back in 400 B.C., Hippocrates said,
"Let food be your medicine and medicine be your food."
Today, good nutrition is more important than ever. At least four
of the 10 leading causes of death in the U.S.--heart disease, cancer,
stroke and diabetes--are directly related to way we eat.
Focus on eating lean proteins such
as chicken, beef, pork and fish. Get lots of of fiber and antioxidants
through fruits, veggies and 100% whole grains. Consume healthy omega
3 fats daily such as olive oil, flaxseed oil and fish oil. The key
components to good nutrition and living a healthy lifestyle are
balance, variety and moderation.
Recovery is probably
the most neglected step in the Training Triangle.
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It is a fantastic
feeling to be motivated and have a gung-ho attitude when beginning
a weight training program, but some control and moderation
must be included with that eagerness in order to see results.
Remember the story
of the tortoise and the hare?
The lesson was
that slow and steady, wins the race. Society has conditioned
us to think more is better. But, in terms of weight training
and building muscle, training too often can bring any gains
to a screeching halt, as well as increase chance of injury
and adrenal burnout. Rest and recovery is essential for maximum
muscle growth. During recovery we build muscle in response
to the stimulus we created while training. If you fail to
take adequate recovery time into consideration, you will be
greatly limiting your results.
The Training
Triangle is the foundation of any successful weight-training
program. Understanding each element and its importance, will
directly dictate the results you will achieve.
Get your FREE report
"The Truth On Fat Loss, How To Finally Lose That Beer
Belly" from Sean Barker - click
here.
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CLICK HERE to learn more about Sean's
book "Dad Fitness". You can also
read our review of the book by clicking
here.
About
The Author
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Sean Barker is a nationally
certified personal trainer. C.P.T., a worldwide award winning
bodybuilding competitor and most importantly, a proud dad.
He has been involved in the health and fitness industry for
over 15 years and have appeared in High Performance Muscle
Magazine, been on health and fitness radio shows and was selected
as a sponsored athlete by one of the top supplement nutrition
companies in the world. He is affiliated with the top trainers
in the industry and has provided fitness consulting to numerous
people over the years helping them get real-world results
in the shortest amount of time.
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