Having an ideal body shape is of course the desire of everyone, both men and women. To achieve that goal, doing weight training is the way you should build your muscles.
Not only to increase muscle mass, by doing weight training you can get various other benefits. Here are some of the benefits that you can feel when you do weight training.
The Benefits of Weight Training
Lifting weights is one of the muscle strength exercises with a tool in the form of weights. You can use light weights, such as dumbbells for home exercises or other equipment available at the gym, such as barbells and so on.
Both men and women can lift weights to improve their physical fitness. Unfortunately, this exercise may seem a bit scary and is fraught with risk of injury for beginners, so you are afraid to try it.
In fact, if you follow the guidelines and directions of the trainer, lifting weights can be an alternative to physical activity that has various health benefits, such as the following.
1. Lose weight
The American Heart Association recommends strength training, including lifting weights, twice a week. You need to combine this with 150 minutes of moderate-intensity aerobic activity or 75 minutes of high-intensity activity a week.
The combination of these two exercises can help you maintain or lose weight. In fact, the benefits of high-intensity weight training can also cause an afterburn effect, namely the ongoing burning of calories due to the body’s metabolism that continues to be active after you stop exercising.
2. Build muscle mass
Regular cardio exercise alone is not able to make your body more muscular. What happens actually has the opposite effect, the body will feel soft and not muscular if you do it excessively.
Therefore, you also need to add weight lifting in the portion of exercise that is able to maintain and increase muscle mass. In addition to significantly increasing muscle mass and size, this exercise also makes you feel much stronger to go about your daily activities without fatigue.
3. Prevent osteoporosis
Not only has an impact on the muscles, weight training also affects the bones. Regular exercise puts stress on the bones which can help increase bone density and reduce the risk of osteoporosis, especially in postmenopausal women.
The benefits of this exercise can also help prevent various health problems associated with aging. One of the problems that can be avoided is sarcopenia or a condition of loss of strength and muscle mass in adults who do not regularly do physical activity.
4. Improve brain function
Weight training can increase the production of a number of hormones, including the hormone IGF-1 which can help stimulate the brain to improve cognitive function. This increase in cognitive function plays a very important role in minimizing the negative effects of aging.
Research in the Journal of Sport Biosciences, strength training can increase the protein brain-derived neurotrophic factor (BDNF). BDNF protein is a compound that plays a role in the formation of new cells in the brain. Elevated levels of BDNF are closely related to the prevention of depression, bipolar disorder, and schizophrenia.
5. Reducing the risk of illness and injury
Building muscle mass with weight training can also help improve strength and balance. This condition helps you avoid the risk of injury and reduces disorders, such as back pain, arthritis, fibromyalgia, and muscle aches.
The benefits of lifting weights can also be to manage and reduce the symptoms of chronic diseases, such as heart disease and diabetes. However, if you have these medical conditions, you should consult your doctor before starting this exercise.
What happens to the muscles when you lift weights?
Lifting weights to build and build muscle mass goes through a number of stages that occur in your body. The stages of the process that take place during and after lifting weights include the following explanatory points.
- Lifting weights with a certain intensity causes small injuries to the muscle fibers and connective tissue. These sores are small at first, but continue to grow in large numbers causing muscle fatigue.
- Other strenuous exercise also causes minor tears and damage to muscle tissue. This damage will trigger the healing process and ask the body to adjust to prevent this condition from happening in the future.
- The body will repair tired muscle cells and replace damaged muscle cells with new ones. The body’s ability to rebuild muscle can also increase muscle size, strength, and capacity.
- Muscles that often contract due to lifting weights also trigger an increase in blood vessel pressure. This can trigger the leakage of blood plasma from the capillaries into the surrounding tissue, which causes a “pump effect” so that the muscles become larger.
To support the process of building muscle while lifting weights, you should increase your consumption of foods high in carbohydrates, protein, and healthy fats after you finish your workout and in the next few days. It’s also important to get enough rest to help speed this process up.
Another important thing that must be done so that the process of muscle building becomes faster is to use supplements. Many bodybuilders take supplements to supplement the nutrients needed by the muscles that they do not or do not get from the food they eat.
The Important Role of Bodybuilding Supplements!
Muscle building supplements are commonly used for athletes and bodybuilders to increase muscle tone. The protein content in supplements is the key to increasing muscle mass. This is supported by amino acids combining to form various protein structures.
The body’s cells will perform various functions of each throughout the body. When resistance training damages muscle, the body uses amino acids to repair the damage.
If you just want to have a healthy and fit body, you don’t really need to take bodybuilding supplements.
It is enough to adopt a healthy, nutritious, and balanced diet, which consists of protein, carbohydrates, fats, minerals with a certain amount of content.
However, if it is felt that the situation makes us unable to consume healthy food, for example because we are busy so that we lack certain nutritional intake, then the role of supplements will be needed so that the lack of nutrition can be fulfilled.
This desire, if not assisted by high nutritional food intake, the results will not match your expectations.
For those of you who want to do fitness sports so that your muscles can grow, look fresh, and have a visible field, you must be assisted with bodybuilding supplements.
In addition to following a fitness program that will shape the body to be ideal, the consumption of bodybuilding supplements is also very necessary.
If you think bodybuilding supplements are necessary for the formation of your muscle mass, here are bodybuilding supplements that you need to know as a consideration before taking them, namely:
Crazy Bulk DBAL Supplement
One of the products from Crazy Bulk is a supplement known for its benefits for increasing muscle mass. Many bodybuilders have experienced the benefits of taking DBal supplements.
Many of them experienced a faster increase in muscle mass and a significant increase in strength and energy.
DBal is also known as an alternative to the steroid, Dianabol. This is based on the results obtained during the use of DBal supplements similar to the results obtained using the Dianabol steroid.
It’s just that DBal is completely legal and safe because it only uses strong ingredients that do not cause side effects.