Building Muscle . . . Myths and Facts

Are you interested in building muscle?  Gaining more strength?  There is so much information available to us today and your answers are just a google search away, or perhaps it’s something you were told at the gym or by a good friend. The problem is similar to stories that are handed down from family member to family member, the answers you find may not always be supported by fact, or they’ve been updated based on recent information.

I’d like to share today some myths and facts about building muscle. Many athletes think of building muscle in terms of strength and physical function. However, there is much more to muscle than just size and strength. Maintaining or improving our physical function by working on our muscles is a vital part of overall health. ¹

So whether you are an athlete or just someone wanting to be healthier, here are some myths and facts about building muscle. Please do feel free to share the biggest myth you have encountered. I would love to hear from you.

Building Muscle – Myth #1:  Fat Turns into Muscle or Muscle Turns into Fat

You may be under the misconception that if you work out, you will turn your fat into muscle or that if you stop working out, your muscle will turn into fat.  Not only is this not true, but it’s also impossible.  Muscle and Fat are made up of very different types of cells. (fat is made up of adipose tissue, while muscle is made of proteins)  If you stop working out, it’s possible you will gain fat if you sustain the same amount of calories. You will also lose muscle mass plus you will probably gain some fat from inactivity but your muscle tissue will not turn into fat.  In addition, if you do have weight to lose and start working out, your fat will not turn into muscle. The fat loss will be a result of increased calorie expenditure and your new healthy habits.

Building Muscle – Myth #2:  BCAAs (Branched Chain Amino Acids) stimulate protein synthesis

In order to maintain a constant lean body mass, amino acids must be replaced, either by synthesis or via dietary protein or amino acid intake. The rate of synthesis must also exceed the rate of breakdown to gain muscle protein. However, this process requires nutrient intake or new amino acids to provide what’s needed to produce that protein.

There’s so much information about BCAAs, but it’s important to understand that all BCAAs are EAAs (Essential Amino Acids) but not all EAAs are BCAAs. Leucine, isoleucine, and valine are called “branched chain” because they’re the only amino acids to have a chain that branches to the side.

While BCAAs are vital for energy production and muscle metabolism, BCAAs alone do not stimulate muscle protein synthesis.  In fact, the few studies measuring the response to BCAAs have shown a decreased rate of muscle protein synthesis.²

Building Muscle – Myth #3: It’s just as easy to build lean muscle mass when you are young as when you are older

Building lean muscle mass becomes progressively harder and losing muscle becomes far easier as we age. The loss of muscle can start in some people as early as age 30, but by age 50, almost everyone is starting to lose a significant amount of muscle. In face, at around age 50, muscle mass loss averages 1-2 percent per year.³  The right balance and ratio of essential amino acids are clinically proven to reverse and prevent muscle loss, and when combined with good dietary choices and physical activity, gains are even greater! (see below to learn more about a product that has the right balance.)

Building Muscle – Myth #4:  The best time to work out is first thing in the morning

While there is some research that suggests by working out in the morning, it helps speed weight loss and boost energy, the best time for a workout is whatever time allows you to exercise most consistently.  However, there are other considerations including your body’s core temperature as well as  hormone levels and more.  Testosterone is important for muscle growth and strength and is produced late afternoon resistance training.  Read this great article to learn more. I like greatist because each of their articles has links to the science to support their claims.
https://greatist.com/fitness/whats-best-time-work-out

Building Muscle – Myth #5:  HIIT Builds Massive Muscles and Bulks you up

The focus of HIIT (high-intensity interval training)  is cardiovascular endurance and preventing muscle breakdown during exercise, not to build massive muscles and bulking.  It can help to maintain the lean muscle you have but it will not help you to build muscle mass.

However, studies have shown that in the 24 hours after a HIIT workout, the body produces 450 percent more HGH, encouraging your body to build and preserve lean muscle mass while still ridding the body of excess fat.4

Building Muscle – Myth #6: Sit-ups are the best way to get six-pack abs

You can do sit-ups, but it won’t help as long as you still have body fat covering the muscles.  You want to take a more comprehensive core training where you challenge all the muscles plus change your diet. As livestrong shares, “sit-ups strengthen muscles that lie under fat but don’t do anything to help you lose the padding keeping those muscles hidden.”

The authors of the Harvard Healthbeat newsletter also writes, sit-ups or crunches strengthen just a few muscle groups.  “Through dynamic patterns of movement, a good core workout helps strengthen the entire set of core muscles you use every day.”  You can learn more here:  http://www.businessinsider.com/best-exercise-6-pack-abs-core-2017-4

Building Muscle – Myth #7:  There isn’t an optimal profile of essential amino acids clinically proven to stimulate muscle protein synthesis and build muscle strength at any age.

False!   Okay . . . okay . . . this one is leading in to my sharing with you about a product that went through many studies to achieve the “perfect balance” of essential amino acids.  What’s interesting is this ideal mixture of essential amino acids equally brought about improved muscle protein synthesis in younger people AND older people.  As Dr. Wolfe, the formulator shares in his book, “The Building Blocks of Life”, this was quite a breakthrough considering the fact that stimulating muscle protein synthesis in older individuals is an age-old challenge