The following gives an explanation to the impact that weight training and good nutrition has on body composition.
What is the impact of weight training?
1. Increase Muscle Mass
By lifting weights the body undergoes a 2 stage process that leads to muscle growth.
Catabolic Phase – Due to the intensity of the training, the impacted muscles are strained and pick up microtears.
Anabolic Phase – In order to repair the microtears, the brain sends signals to the body to use (consumed) protein to repair then build new muscle fibres. The energy source for this phase being the ingested carbohydrates and fat.
The trick is to compliment the weight training with the necessary foods. If too much food is consumed after a workout, it would lead to an increase in body fat (alongside the muscle growth). If ingested food is not sufficient post-workout, then the muscles will not grow.
2. Reduce Body Fat
Weight lifting can also play a part in body fat reduction. In the catabolic phase, the body’s own fat stores (alongside carbohydrates) are burnt as fuel. Also, the body’s fat provides a direct energy source to perform the exercise.
What will weight lifting not do?
Well, it won’t convert fat to muscle, and here’s why;
The answer lies in the composition of muscle and of fat. Fat is a triglyceride and consists of Carbon, Oxygen and Hydrogen. Muscle, on the other hand is made up of amino acid chains, which are rich in Nitrogen.
It is impossible for fat to directly turn into muscle, since fat lacks the nitrogen and no mechanism exists in the body to reconstruct fat into amino acids. Whilst lifting weights can build muscle and induce fat loss, the two are not connected.
You can read the full detailed article on examine.com
Photo from Eun-byeol Kang