Hi everyone from personal trainer Andrea Nolli. The last time we left talking about hydric retention and cellulite, do you remember?
Just to quickly recap, to who did not read the previous article related to ECW (extra cellular water), an high ECW causes hydric retention and in most of the cases is linked with a loss of lean tissue. This high ECW is causing body swallowing and metabolic inflammation, in association with high body fat, it brings to development of cellulite. Building up lean tissue, will lead to absorb that water into cells.
The open question at this point was, how do I build up lean tissue, muscle fibers?
The process of increasing lean tissue is often wrongly called tone up! Keep in mind that tonic muscular is a status of the nervous system which keeps muscles constantly and by reflex in contraction, opposing to gravity. Building up lean tissue means muscular hypertrophy and therefore increase skeletal muscular cell volume.
I want to specify for all women who are training in a fitness studio, that lifting weights to have muscular hypertrophy will not transform you in a "bodybuilder". So please stop asking your fitness trainer that you do not want to be big like Arnold Schwarzenegger! :)
Let's continue!
Getting fat is easy for most of the people, increasing lean tissue is not!
Why is it so difficult ?
1 You need time.. maybe even years.. and perseverance (you can not train three weeks and take a break for four weeks!);
2 To build a wall I need bricks, for my lean tissues I need macronutrients and therefore I need to eat properly (this is valid also for women);
3 You need to organize yourself planning training sessions and resting periods. You can not work out on a random way.
My role as a qualified personal trainer is to plan fitness training and follow the development of my clients. Please remember that who needs to train and sweat then is you, as client, not me as trainer ;)
Overall, to build lean body tissue, the prepared fitness plan will cover first of all, the main muscular groups of the body ( chest, back, legs ) . The optimum range of repetitions is 8 to 12 with slow movement. The number of series shall be minimum 3 with 1 minute and 30 seconds of rest between the series. This is what we can find in scientific literature and it is actually working well but it is only 1% of the way you need to take to increase lean tissue.
My strong recommendation is to engage a qualified personal trainer, and avoid self-made solutions!
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