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Proper Weight TrainingProper Weight TrainingProper weight training to build muscle mass involves systematic workout and balanced diet. To build muscle mass, strenuous weight training is an important factor. But what is also more important is a complete diet. Without proper diet, the muscles do not get enough nutrition to withstand the strenuous workout and the damage control process. The muscle after workout gets exhausted of the nutrients and requires enough supply of proteins, carbohydrates, minerals and vitamins to compensate the muscle damage. Recuperation of the muscle damage is the most vital aspect in proper weight training. For proper weight training, the body needs adequate supply of energy. Carbohydrates are the one and the only source which powers the anaerobic metabolism. It is responsible for almost half of the short duration exercises. Fat is burned for energy only after around 20 to 30 minutes of workout. If the body does not have enough stock, then the body utilizes protein for energy and start breaking down organs and muscles. Fat is burned only when the exercise continues for 45 minutes or more. Till that point, the carbohydrates serve as the source of energy for the body. For fat metabolism, a small compound produced during the breakdown of carbohydrates is essential. The functioning of the brain does not use energy from fat and needs only glucose, which is a simple carbohydrate. Carbohydrates are very essential for proper weight training. For proper weight training, the body needs a diet which has at least 60% carbohydrates. The first ten seconds of the workout are powered by the breakdown of ATP (adenosine triphosphate) and CP (creatine phosphate). The breakdown of the ATP into ADP and the CP into creatine and phosphate produces energy which can be used by the body. From here the anaerobic system comes into play and is fuelled by the Carbohydrates which supply the ATP for the next 60 to 90 seconds. As time passes the aerobic system enters the arena gradually and powers the muscles for long duration and extended workouts. In the anaerobic system, the carbohydrate is broken down into simple form of sugar. The complex carbohydrates are broken down into glucose. The anaerobic enzymes convert the simple sugar into a simpler compound known as the ‘pyruvic acid’ and in the process produces two molecules of ATP. During the first two minutes of the exercise, the muscles use this ATP to contract. The aerobic system has the capability to convert this pyruvic acid into 36 more ATP molecules if required. Since fructose is treated differently in the body when metabolized it has been getting a lot of attention recently believed to be of help in supplying energy for the build up of the muscle mass. But recent studies do not have anything to support this view. An ideal diet rich in carbohydrates especially in the complex form is more important for proper weight training. |