Will fitness gain weight?
From a scientific point of view, fitness and weight gain are effective for some people. Because moderate fitness can not only stimulate gastrointestinal peristalsis, but also stimulate muscle growth. However, in practice, fitness and weight gain are more complicated. Everyone knows a popular saying in the fitness circle: eat seven points and practice three points, which means that if you want to succeed in fitness and gain weight, you must do well in both aspects, and diet is relatively more important.
Scientific basis of fitness and weight gain
The logic of fitness and weight gain lies in stimulating muscle growth, making our muscles thicker and bigger, thus increasing our overall weight. To thoroughly understand the principle of fitness and weight gain, we must first understand the principle of muscle growth, and then follow the principle of muscle growth to continuously stimulate muscle growth and achieve the purpose of weight gain.
The secret of muscle growth lies in the process of destruction and reconstruction. After muscle overload, there will be tiny cracks in muscle fibers, which is called ultrastructural damage of muscle fibers; When the body senses this kind of injury, it will release a substance called cytokine to direct muscle repair. In the process of muscle strengthening and repair, our muscles will eventually thicken; Physiologically, this process is called muscle growth.
After figuring out the secret of muscle growth, bodybuilders designed a series of training methods according to the principle of muscle growth. The purpose is to make the muscle in an overload state, make the muscle enter the damage-repair cycle state continuously, and stimulate the muscle growth. This training method is called exhaustive training.
Key points of operation of fitness and weight gain
1, high-intensity anaerobic training:
To keep fit and gain weight, what you need first is to carry out high-intensity anaerobic training, preferably exhaustive training, to fully destroy muscle fibers, so as to stimulate the body's self-protection mechanism and promote muscle repair, growth and strengthening;
2. High-density nutrient intake:
In the process of body-building and weight gain, when human muscle fibers are fully destroyed and the self-repair mechanism of human body is induced, we need to provide more nutrients for the body to repair muscle tissue; Therefore, diet adjustment is a key link in the process of fitness and weight gain.
3, ensure adequate rest and sleep time:
Because the muscle repair process is mainly carried out at night, ensuring adequate sleep can provide a better environment for the body to repair itself. Therefore, in the process of fitness and weight gain, we suggest that thin friends sleep at least 8 hours a day, which can be extended to 10 hour if conditions permit. Moreover, in order to ensure that muscles can be completely repaired, it is generally recommended that the frequency of training should not be too high, and it should generally be kept at 2-3 times a week.