4. Misconceptions
• Fat will never “turn into” muscle
Wednesday, March 10, 2010
5. Misconceptions
• Fat will never “turn into” muscle
• Everyone’s body is basically the same
Wednesday, March 10, 2010
6. Misconceptions
• Fat will never “turn into” muscle
• Everyone’s body is basically the same
• Muscle building is dependent on genetics alone
Wednesday, March 10, 2010
7. Misconceptions
• Fat will never “turn into” muscle
• Everyone’s body is basically the same
• Muscle building is dependent on genetics alone
• You have to take supplements to get big
Wednesday, March 10, 2010
8. Misconceptions
• Fat will never “turn into” muscle
• Everyone’s body is basically the same
• Muscle building is dependent on genetics alone
• You have to take supplements to get big
• Muscle building is for boys
Wednesday, March 10, 2010
9. Misconceptions
• Fat will never “turn into” muscle
• Everyone’s body is basically the same
• Muscle building is dependent on genetics alone
• You have to take supplements to get big
• Muscle building is for boys
• Aerobic exercise burns more calories than lifting
Wednesday, March 10, 2010
11. Muscle
• Specialized contractile tissue connected to bones
Wednesday, March 10, 2010
12. Muscle
• Specialized contractile tissue connected to bones
• Major consumers of energy in the body
Wednesday, March 10, 2010
13. Muscle
• Specialized contractile tissue connected to bones
• Major consumers of energy in the body
• Primarily responsible for movement
Wednesday, March 10, 2010
14. Muscle
• Specialized contractile tissue connected to bones
• Major consumers of energy in the body
• Primarily responsible for movement
• Contain cellular protein fibers
Wednesday, March 10, 2010
15. Muscle
• Specialized contractile tissue connected to bones
• Major consumers of energy in the body
• Primarily responsible for movement
• Contain cellular protein fibers
• Size depends on the volume of muscle cells
(hypertrophy) and the number of muscle fibers
(hyperplasia)
Wednesday, March 10, 2010
16. Muscle
• Specialized contractile tissue connected to bones
• Major consumers of energy in the body
• Primarily responsible for movement
• Contain cellular protein fibers
• Size depends on the volume of muscle cells
(hypertrophy) and the number of muscle fibers
(hyperplasia)
Wednesday, March 10, 2010
18. Protein
• Globular structure composed of amino acids
Wednesday, March 10, 2010
19. Protein
• Globular structure composed of amino acids
• Many are enzymes that catalyze metabolic
processes within the cell
Wednesday, March 10, 2010
20. Protein
• Globular structure composed of amino acids
• Many are enzymes that catalyze metabolic
processes within the cell
• Some have structural or mechanical functions
Wednesday, March 10, 2010
21. Protein
• Globular structure composed of amino acids
• Many are enzymes that catalyze metabolic
processes within the cell
• Some have structural or mechanical functions
• Made through the process of protein synthesis
Wednesday, March 10, 2010
22. Protein
• Globular structure composed of amino acids
• Many are enzymes that catalyze metabolic
processes within the cell
• Some have structural or mechanical functions
• Made through the process of protein synthesis
Wednesday, March 10, 2010
23. Protein
• Globular structure composed of amino acids
• Many are enzymes that catalyze metabolic
processes within the cell
• Some have structural or mechanical functions
• Made through the process of protein synthesis
Wednesday, March 10, 2010
25. Muscle Nutrition
• Drink plenty of water
Wednesday, March 10, 2010
26. Muscle Nutrition
• Drink plenty of water
• Maintain adequate sodium levels
Wednesday, March 10, 2010
27. Muscle Nutrition
• Drink plenty of water
• Maintain adequate sodium levels
• Maintain high levels of carbohydrate and protein
Wednesday, March 10, 2010
28. Muscle Nutrition
• Drink plenty of water
• Maintain adequate sodium levels
• Maintain high levels of carbohydrate and protein
• Creatine
Wednesday, March 10, 2010
29. Muscle Nutrition
• Drink plenty of water
• Maintain adequate sodium levels
• Maintain high levels of carbohydrate and protein
• Creatine
• Glutamine
Wednesday, March 10, 2010
30. Muscle Nutrition
• Drink plenty of water
• Maintain adequate sodium levels
• Maintain high levels of carbohydrate and protein
• Creatine
• Glutamine
• Rest
Wednesday, March 10, 2010
32. Work it Out
• Resistance training leads to trauma in muscle fibers
Wednesday, March 10, 2010
33. Work it Out
• Resistance training leads to trauma in muscle fibers
• Trauma causes satellite cells to signal muscle repair
and growth
Wednesday, March 10, 2010
34. Work it Out
• Resistance training leads to trauma in muscle fibers
• Trauma causes satellite cells to signal muscle repair
and growth
• Growth factors and hormones are released that
promote protein synthesis
Wednesday, March 10, 2010
35. Work it Out
• Resistance training leads to trauma in muscle fibers
• Trauma causes satellite cells to signal muscle repair
and growth
• Growth factors and hormones are released that
promote protein synthesis
• Muscle growth occurs when rate of protein synthesis is
greater than the rate of protein breakdown
Wednesday, March 10, 2010
37. Roids
•Thinking about cheating?
Wednesday, March 10, 2010
38. Roids
•Thinking about cheating?
•Anabolic steroids increase ability to
build muscle by increasing amount of
protein synthesis
Wednesday, March 10, 2010
39. Roids
•Thinking about cheating?
•Anabolic steroids increase ability to
build muscle by increasing amount of
protein synthesis
*Long term side effects: increased
cholesterol levels, acne, high blood
pressure, changes in heart structure
Wednesday, March 10, 2010
40. Roids
•Thinking about cheating?
•Anabolic steroids increase ability to
build muscle by increasing amount of
protein synthesis
*Long term side effects: increased
cholesterol levels, acne, high blood
pressure, changes in heart structure
*Overuse can be addictive and life
threatening
Wednesday, March 10, 2010
41. Roids
•Thinking about cheating?
•Anabolic steroids increase ability to
build muscle by increasing amount of
protein synthesis
*Long term side effects: increased
cholesterol levels, acne, high blood
pressure, changes in heart structure
*Overuse can be addictive and life
threatening
Wednesday, March 10, 2010
43. Sources
• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html
Wednesday, March 10, 2010
44. Sources
• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html
• What Makes Muscles Grow? [Internet] 2006-2009. Available from: http://gomuscles.net/what-
makes-muscles-grow/
Wednesday, March 10, 2010
45. Sources
• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html
• What Makes Muscles Grow? [Internet] 2006-2009. Available from: http://gomuscles.net/what-
makes-muscles-grow/
• How Do Muscles Grow? [Internet] The University of New Mexico. Available from: http://
www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html
Wednesday, March 10, 2010
46. Sources
• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html
• What Makes Muscles Grow? [Internet] 2006-2009. Available from: http://gomuscles.net/what-
makes-muscles-grow/
• How Do Muscles Grow? [Internet] The University of New Mexico. Available from: http://
www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html
• Make Muscles Your Grow [Internet] Bodybuilding.com. Meridian, Id. Available from: http://
www.bodybuilding.com/fun/vm15.htm
Wednesday, March 10, 2010
47. Sources
• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html
• What Makes Muscles Grow? [Internet] 2006-2009. Available from: http://gomuscles.net/what-
makes-muscles-grow/
• How Do Muscles Grow? [Internet] The University of New Mexico. Available from: http://
www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html
• Make Muscles Your Grow [Internet] Bodybuilding.com. Meridian, Id. Available from: http://
www.bodybuilding.com/fun/vm15.htm
• Wikipedia: Protein [Internet] July 20, 2009. Available from: http://en.wikipedia.org/wiki/Protein
Wednesday, March 10, 2010
48. Sources
• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html
• What Makes Muscles Grow? [Internet] 2006-2009. Available from: http://gomuscles.net/what-
makes-muscles-grow/
• How Do Muscles Grow? [Internet] The University of New Mexico. Available from: http://
www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html
• Make Muscles Your Grow [Internet] Bodybuilding.com. Meridian, Id. Available from: http://
www.bodybuilding.com/fun/vm15.htm
• Wikipedia: Protein [Internet] July 20, 2009. Available from: http://en.wikipedia.org/wiki/Protein
Image Sources:
Wednesday, March 10, 2010
49. Sources
• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html
• What Makes Muscles Grow? [Internet] 2006-2009. Available from: http://gomuscles.net/what-
makes-muscles-grow/
• How Do Muscles Grow? [Internet] The University of New Mexico. Available from: http://
www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html
• Make Muscles Your Grow [Internet] Bodybuilding.com. Meridian, Id. Available from: http://
www.bodybuilding.com/fun/vm15.htm
• Wikipedia: Protein [Internet] July 20, 2009. Available from: http://en.wikipedia.org/wiki/Protein
Image Sources:
• Bicep available from: http://bicepimplant.com/images/bicep.jpg
Wednesday, March 10, 2010
50. Sources
• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html
• What Makes Muscles Grow? [Internet] 2006-2009. Available from: http://gomuscles.net/what-
makes-muscles-grow/
• How Do Muscles Grow? [Internet] The University of New Mexico. Available from: http://
www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html
• Make Muscles Your Grow [Internet] Bodybuilding.com. Meridian, Id. Available from: http://
www.bodybuilding.com/fun/vm15.htm
• Wikipedia: Protein [Internet] July 20, 2009. Available from: http://en.wikipedia.org/wiki/Protein
Image Sources:
• Bicep available from: http://bicepimplant.com/images/bicep.jpg
• Muscle fiber available from: http://upload.wikimedia.org/wikipedia/commons/c/c0/
Skeletal_muscle.jpg
Wednesday, March 10, 2010
51. Sources
• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html
• What Makes Muscles Grow? [Internet] 2006-2009. Available from: http://gomuscles.net/what-
makes-muscles-grow/
• How Do Muscles Grow? [Internet] The University of New Mexico. Available from: http://
www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html
• Make Muscles Your Grow [Internet] Bodybuilding.com. Meridian, Id. Available from: http://
www.bodybuilding.com/fun/vm15.htm
• Wikipedia: Protein [Internet] July 20, 2009. Available from: http://en.wikipedia.org/wiki/Protein
Image Sources:
• Bicep available from: http://bicepimplant.com/images/bicep.jpg
• Muscle fiber available from: http://upload.wikimedia.org/wikipedia/commons/c/c0/
Skeletal_muscle.jpg
• Amino Acid available from: http://iweb.langara.bc.ca/biology/mario/Assets/aminoAcidStruc.jpg
Wednesday, March 10, 2010
52. Sources
• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html
• What Makes Muscles Grow? [Internet] 2006-2009. Available from: http://gomuscles.net/what-
makes-muscles-grow/
• How Do Muscles Grow? [Internet] The University of New Mexico. Available from: http://
www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html
• Make Muscles Your Grow [Internet] Bodybuilding.com. Meridian, Id. Available from: http://
www.bodybuilding.com/fun/vm15.htm
• Wikipedia: Protein [Internet] July 20, 2009. Available from: http://en.wikipedia.org/wiki/Protein
Image Sources:
• Bicep available from: http://bicepimplant.com/images/bicep.jpg
• Muscle fiber available from: http://upload.wikimedia.org/wikipedia/commons/c/c0/
Skeletal_muscle.jpg
• Amino Acid available from: http://iweb.langara.bc.ca/biology/mario/Assets/aminoAcidStruc.jpg
• R Groups available from: http://www.aquaculture.ugent.be/coursmat/online%20courses/ATA/img/
AA5.jpg
Wednesday, March 10, 2010
53. Sources
• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html
• What Makes Muscles Grow? [Internet] 2006-2009. Available from: http://gomuscles.net/what-
makes-muscles-grow/
• How Do Muscles Grow? [Internet] The University of New Mexico. Available from: http://
www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html
• Make Muscles Your Grow [Internet] Bodybuilding.com. Meridian, Id. Available from: http://
www.bodybuilding.com/fun/vm15.htm
• Wikipedia: Protein [Internet] July 20, 2009. Available from: http://en.wikipedia.org/wiki/Protein
Image Sources:
• Bicep available from: http://bicepimplant.com/images/bicep.jpg
• Muscle fiber available from: http://upload.wikimedia.org/wikipedia/commons/c/c0/
Skeletal_muscle.jpg
• Amino Acid available from: http://iweb.langara.bc.ca/biology/mario/Assets/aminoAcidStruc.jpg
• R Groups available from: http://www.aquaculture.ugent.be/coursmat/online%20courses/ATA/img/
AA5.jpg
• Water available from: http://supplementalscience.files.wordpress.com/2007/04/glass-of-water.jpg
Wednesday, March 10, 2010
54. Sources
• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html
• What Makes Muscles Grow? [Internet] 2006-2009. Available from: http://gomuscles.net/what-
makes-muscles-grow/
• How Do Muscles Grow? [Internet] The University of New Mexico. Available from: http://
www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html
• Make Muscles Your Grow [Internet] Bodybuilding.com. Meridian, Id. Available from: http://
www.bodybuilding.com/fun/vm15.htm
• Wikipedia: Protein [Internet] July 20, 2009. Available from: http://en.wikipedia.org/wiki/Protein
Image Sources:
• Bicep available from: http://bicepimplant.com/images/bicep.jpg
• Muscle fiber available from: http://upload.wikimedia.org/wikipedia/commons/c/c0/
Skeletal_muscle.jpg
• Amino Acid available from: http://iweb.langara.bc.ca/biology/mario/Assets/aminoAcidStruc.jpg
• R Groups available from: http://www.aquaculture.ugent.be/coursmat/online%20courses/ATA/img/
AA5.jpg
• Water available from: http://supplementalscience.files.wordpress.com/2007/04/glass-of-water.jpg
• Gerbil available from: http://www.lifeinthefastlane.ca/wp-content/uploads/2007/04/lifting-weights-
mouse.jpg
Wednesday, March 10, 2010
55. Sources
• Harvard School of Public Health [Internet] 2009. Boston, Ma. Available from: http://
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein-full-story/index.html
• What Makes Muscles Grow? [Internet] 2006-2009. Available from: http://gomuscles.net/what-
makes-muscles-grow/
• How Do Muscles Grow? [Internet] The University of New Mexico. Available from: http://
www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html
• Make Muscles Your Grow [Internet] Bodybuilding.com. Meridian, Id. Available from: http://
www.bodybuilding.com/fun/vm15.htm
• Wikipedia: Protein [Internet] July 20, 2009. Available from: http://en.wikipedia.org/wiki/Protein
Image Sources:
• Bicep available from: http://bicepimplant.com/images/bicep.jpg
• Muscle fiber available from: http://upload.wikimedia.org/wikipedia/commons/c/c0/
Skeletal_muscle.jpg
• Amino Acid available from: http://iweb.langara.bc.ca/biology/mario/Assets/aminoAcidStruc.jpg
• R Groups available from: http://www.aquaculture.ugent.be/coursmat/online%20courses/ATA/img/
AA5.jpg
• Water available from: http://supplementalscience.files.wordpress.com/2007/04/glass-of-water.jpg
• Gerbil available from: http://www.lifeinthefastlane.ca/wp-content/uploads/2007/04/lifting-weights-
mouse.jpg
• Greg Valentino from: http://thelongestlistofthelongeststuffatthelongestdomainnameatlonglast.com/
images3/biceps.jpg
Wednesday, March 10, 2010
