Lighten Up with Derek and Vicki!

Want to Build Lean Muscle?

If you want to build lean muscle, there are two easy steps. The first thing any personal trainer will tell you is you need to eat more protein. The most important thing however that any GOOD fitness trainer will tell you is, you have to consistently challenge the body’s 640 muscles.
The good news is you don’t have to spend countless hours working out. In two or three 30-50 minute sessions a week you can make some major improvements. On the other hand if you spend too many days in a row or too many hours in a row you can actually defeat the whole purpose.

Muscles only grow when they are continually forced to do more than their used to. If you are currently doing nothing, most anything will be an improvement. When you do an exercise or lift a weight, the body often becomes a little sore the next day. This process is caused by micro fissions (or tears) in the muscles. The body responds by flooding the tissue with protein to repair the damage that was done. This process done over and over again is called hypertrophy. The opposite is what happens to your leg after a cast is removed or atrophy.

How much protein and how much exercise should you have? There are many ways estimate this issue. My best advice, spend a few sessions with a certified personal trainer. The problem is too much exercise can get you hurt and too much protein can make you fat. We can show you how to get where you’re going quickly and safely. Give us a call for some more information. You’ll be glad you did!

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Need more help? Call or email today.

I’m Derick Rotunno and I would be happy to discuss how we can help you.

818-248-0170

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