Watch the video above and talk about it with a group or mentor. Learn more.
A good mix of sleep, nutrition, and exercise keeps your muscles as big and strong as possible.
Key Points:
- When your muscles are stressed by being used, they undergo microscopic tears. In response, the injured cells releaso cytokines that activate your immune system to repair the injury.
- The greater the damage to your muscle cells, the more your body will need to repair itself. This cycle of damage and repair eventually makes muscles bigger and stronger because they are adapting to greater physical demands.
- Typically, we can cause this damage and regrowth cycle by exposes our muscles to stress…through exercise!
- Muscles rely on more than exercise to grow. Without proper nutrition, hormones, and rest, your body cannot repair damaged muscle fibers. Protein is important for providing your body the tools it needs to rebuild muscle, and sleep is prime time for this work to happen.
- Biology also plays a role. Youth and sex make a difference, and some people have genetics that simply make it easier for them to build muscle.
- Ultimately, the body responds to the demands you place on it. Biological factors may make this harder for you, but nothing will happen if you don’t put in the work and the time.
Quote This:
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength. -Arnold Schwarzenegger
Talk About It
- What is your initial reaction to this topic? What jumped out at you?
- Do you think it is important to work out or exercise? Explain.
- What are the challenges of disciplining yourself so you will put in the time to strengthen your body?
- What are your health/exercise goals? Are you meeting those goals? Explain.
- Is working out or exercising a natural challenge for you, or something that comes easily? Explain.
- Consider that for muscles to reach their full potential, it’s not just about gym time but about eating and sleeping habits. Why is it important, then to live a well-balanced life if you want to reach your physical potential?
- “Ultimately, the body responds to the demands you place on it.” Do you see this statement as a motivation, an obstacle, or something else?
- Write a personal action step based on this conversation.
