They say that an apple a day keeps the doctor away, but did you know that apples have plenty of benefits specific to personal training for muscle gain? As we get older, our muscles get weaker and smaller. But there’s a natural compound in apple peels that could be the key to prevent muscle loss. Aside from preventing muscular atrophy, it may also reduce body fat and lower cholesterol levels.
According to University of Iowa (UI) endocrinologist and senior author of the new study recently published in the journal Cell Metabolism, Christopher Adams, M.D., Ph. D., “Muscle atrophy causes big problems. It’s also very common, it affects most people at some point in their lives, during illness or aging. But, there’s no medicine for it.” Dr. Adams adds, “ We studied muscle gene activity in people with atrophy and used that information to find chemicals that might block atrophy. One of those chemicals was especially interesting. It’s called ursolic acid and it’s particularly concentrated in apple peels.”
Dr. Adams and his colleagues tested ursolic acid in mice and found that it increase both the size and strength of their muscles. "It did this by helping two hormones that build muscle: insulin-like growth factor-1 (IGF1) and insulin. Because ursolic acid increased muscle, it reduced muscle atrophy," he explained. "Surprisingly, it had some other beneficial effects in mice: for example, it reduced body fat, and lowered blood glucose and cholesterol."
Contrary to popular belief, vegetarians who obviously don’t eat meat, thus not getting a large amount of protein, can still be successful when it comes to personal training for muscle gain. With a muscle-building workout planned for you by your personal trainer, back it up with these 8 muscle gain foods:
1. Avocados
Avocados are full of antioxidants and heart healthy fats, including saturated fats that help support the production of testosterone, the hormone you need to produce muscle.
2. Almonds
Try always bring almonds when you leave the house. They taste great, and are high in fiber, protein, and minerals, making them the perfect snack for satisfying late-morning hunger.
3. Broccoli
Brocolli is nearly 40% protein and high in fiber and low in calories making it a great source of nutrition out of food that’s easy on the waistline.
4. Coconut Milk
Coconut milk is now readily available in a low-calorie, high nutrient product that tastes great in coffee, on cereal, or by the glass. Coconut milk is higher in calcium and lower in calories than traditional milk and generally fortified with plant-based B-12.
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When it comes to muscle gain and body building, there are tons of myths that are too believable to not try. To save you from experimenting on them, here are 10 muscle gain myths that you should know:
Myth 1: You must lift everyday
You don’t have to lift everyday for muscle gain. In many cases, it will cause overtraining, which can lean to an injury.
Myth 2: Creatine is a steroid
Creatine is a naturally occurring substance, produced by their own bodies and found in meat. It is not a steroid.
Myth 3: A few bottles of beer every Friday won’t hurt
Consumption of alcohol lowers testosterone in men and causes severe dehydration. If you're serious with your personal training, it's best to just leave drinking behind. If not possible, then try to keep the drinks to a minimum and drink as much water as possible.
Myth 4: Instinctive training is the best
An instinctual approach to weight lifting will most likely cause less than optimum results. Go for a scientific approach to bodybuilding instead with your personal trainer to promote optimal gains.
Myth 5: A 'pump' is the sign of a good workout
A good pump is not necessarily indicative of an effective workout.
Myth 6: Do a thousand sit-ups a day for washboard abs
If you can't see your abdominal muscles even if you've been working on them, the problem is with your overall body fat percentage.
Myth 7: You can target an area to reduce fat
There is no way to eliminate fat from one particular part of your body. For abdominal muscles, you need to lower your overall body fat percentage. Watch your diet more vigorously and do some more cardio.
Myth 8: Certain exercises target certain parts of a muscle
The main determinant in the shape of a particular muscle is genetics. It isn't possible to develop outstanding peaks on your biceps if your genetics won't allow it.
Myth 9: My body-type isn't meant for body-building, I can't gain muscle
Regardless of your body-type it is still possible to gain muscle.
Myth 10: When you stop exercising, your muscles turn to fat.
Muscle and fat are totally different types of tissue. But lack of exercise does make the muscles shrink, reducing the body's calorie-burning rate. The lack of activity itself further reduces the number of calories you burn. Just cut back on the calories you consume.
