Vitamins Build Muscle Mass
Why do we want muscle mass? You don’t necessarily want to look like a body builder, do you?
Muscle mass is healthy. Muscle mass means we are strong enough for daily activities without straining our muscular system.
This means little or no low back pain, sore neck or headaches from tension. It also means no ligament tears or sprains when you do suddenly exert yourself.
Regular exercise sustains all aspects of health.
Nutrition, vitamins, and supplements can all help with muscle growth.
And since specific vitamins build muscle mass, it is to your general health benefits that you get the right ones.
Muscle growth depends on exercise, and a very specific type of exercise.
Interval training challenges the fastest-twitch muscle fibers. This triggers building muscle mass.
This process can be greatly enhanced with eating quality protein. Be sure that you also eat the right vitamins that will cause the conversion of amino acids into heavier muscle fiber bulk.
After a heavy workout, an excellent fuel for your exhausted muscles is protein from:
- Whey protein powder made from the milk of grass fed cows
- Protein from pasture fed beef, lamb or pork
- Protein from wild caught cold water fish like salmon, tuna, sardines or mackerel
Since you could be ingesting a large amount of these foods, I think it is worth it to avoid the pesticides, herbicides, drugs and lab-made hormones found in the tissues of feed-lot animals and farm raised fish.
An additional bonus to this is the fact the omega 6 oil/omega 3 oil balance is vastly superior in the grass-fed food sources.
If you are exercising to build muscle while on a weight loss diet, choose a protein powder mix with a sweetener like Xylitol or Stevia Leaf Extract, so you can avoid adding calories.
Some additional supplements necessary for muscle growth are the B vitamins B6, B12, and Folic Acid.
Once you digest protein, your blood will have a substantial amount of the amino acid homocysteine.
Homocysteine is not good for your blood and will irritate your arteries and promote blood clots.
However, if you have the correct amounts of B6, B12, and Folic Acid or (or, much better, Folate) present, the homocysteine is converted into the amino acids that build muscle fiber bulk.
Your muscles do not increase in the number of muscle fibers that they have, but the muscle fibers will get bigger.
The advantage of increasing muscle mass, especially as you age, is that muscles burn calories just to maintain.
This will help keep your weight gain down as you get older.
It decreases your insulin resistance too.
The most impressive account about this that I have read to date is in the book “Slow Burn” by Frederick Hahn with the husband and wife team M.D.’s, Eades and Eades.
A medical doctor describes how he REVERSED Type II Diabetes with the specific exercises and proper nutrition.
That story really caught my attention. It highly motivated me, and I hope it does you, too.”
“When homocysteine builds up in your blood it’s a sign that your body’s antioxidant systems are failing.”
A simple blood test can reveal your homocysteine level. If yours is high, you can correct it. Your best remedy is
– Dr. Al Sears
The lower your homocysteine count the better, and below 7 is recommended.
High homocysteine levels are associated with:
- Alzheimer’s Disease
- Heart attacks
- Birth defects
- Chronic fatigue
- High blood pressure during pregnancy
Here is some info on the B vitamins that shocked me:
“The importance of supplementing your diet with B can be seen every time you eat foods containing carbohydrates. To metabolize carbohydrates, the body requires B-1, B-2, B-3, B-5, B-6, phosphorous, and magnesium. Since the last four of these are not replaced by “enrichment” of the food product, the body must draw on its own reserves.”
“For every ounce of white flour that we consume, the body must supply the previously mentioned nutrients to digest the flour; Pantothenic Acid, (B5) gets taken from the nerve and muscle tissue; Pyridoxine (B6) is taken from the Brain; Phosphorous and Magnesium are taken from the heart and bones.” – Michael Tomberlin
“As we deplete the body of these compounds we start to weaken the nerve and muscle tissue which could result in nerve problems and loss of muscle tone. The loss of brain tissue will affect the memory functions. And finally, phosphorous depletion will weaken muscle and rhythm function, affecting the rhythm of the heart.”
That is pretty serious stuff. How to keep life balanced?
Best Exercise Workouts
Do you have 12 minutes a day?
Add the jump rope exercise, (with or without a rope).
Walk, with intervals of brisk walking and/or sprinting.
Those two exercises are good starters if you’re a little out of shape. The walk exercise can be adapted for an elderly who can start at any pace, up the pace for a short interval, and then go back to their original pace.
That’s why it’s called PACE!
Almost any exercise, with or without equipment, can be done in intervals. You’ll be able to adapt most of your favorite exercises.
You can interval exercise:
- On the treadmill
- With kettle bells
- Learn different movement combinations to repeat
- With or without weights
Classic Stretch Exercise
From the Classical Stretch legacy, we now have Strength And Stretch In Motion
Following this workout will improve your basic positions of posture and flexibility.
No equipment or gym setting is needed. Grab a couple of friends and do this workout two to three times a week for stronger muscles and a toned body.
Miranda Esmonde White is a graduate of The National Ballet School of Canada. She was a school mate of mine and I can personally attest to the quality of training we had, and her application of it.
After giving birth to her daughter (whom you see in this workout video) she began teaching injured athletes to give them effective rehabilitation workouts.
This led to a PBS television series, ongoing.
There are more choices for you to target the exact exercises for you to benefit from.
Age Reversing Workouts For Beginners
These workouts are designed for middle aged and senior people.
Stimulating the cells of your bigger muscle groups triggers a domino fall of cellular messages that inform your brain of a very important message.
You are alive!
That may sound silly, but when you don’t use your muscles your brain allows your cells to die off. The message is now “you’re dying”.
The exercises are focused on:
- Increase bone density
- Posture improvement
My recommendation is for you to watch the workouts and choose one you want to start with.
Learn each exercise by reviewing it a few times. This way you can follow along easily as you watch them all.
Investing time in your knowledge and practice for aging backwards is well worth your efforts!
Exercises For Pain Relief
Customers give this dvd a four star review. The routines do need to be watched and it takes a few followings to learn the movements and assimilate the information.
Miranda talks as she moves and expects your input and attention.
You’ve had pain for a long time, am I right? Or from an injury?
Catching up and gaining back your flexibility, muscle tone and overall function will take time and perseverance.
Sit back and relax while you first view this dvd. Don’t get overwhelmed by the influx of information but know you’ll understand it all soon.
You can add to your comprehension with the book FOREVER PAINLESS.
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Do you want to improve your muscle tone? Get rid of stiffness and chronic pain? Please do share your experience, we can all learn from each other. Use the comment box below.