Train, Eat, Sleep, Repeat!


It is very stimulating going to the gym every day and lifting heavyweights, the mind feels intensely satisfied and we expect to get rewarded with fuller muscles. Disappointment strikes as overtraining without sufficient rest leads to muscle loss, so forget about gaining or even preserving what was left.

The muscle growth process as per science does not occur only by training one’s body (lifting weights), it is a combination of training, diet, and rest. Take one element out of the equation, and the body does not respond to growth, instead, it will loose what’s left.

Training at the gym involves voluntary stress and damage to one’s muscles, exposing them slightly beyond their natural limit. As a result, it is broken down and stimulates growth properties to adapt to the subject’s stress levels and workload. However, the intention to grow does not happen as the muscle, like any living cell needs the energy for growth, such as carbohydrates, fats, and protein in slight excess. Specifically, in excess quantity as calorie intake in surplus leads to growth and deficit to loss.

The body with its correct growth properties and food is ready to grow, it needs rest just like a car needs to reach its workshop and rest before any repairs and parts upgrade. Sleep makes sure the body and its various functions happen with minimal work, diverting the energy for repairs due to wear and tear, including muscle growth. Sleep induces a spike in growth hormone from one’s pituitary glands, enhancing the body’s repair and growth speed.

Next time you set out with a plan to develop a good physique and quality muscle growth, remember the three key ingredients ” Train, Eat, Sleep ” repeat.


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Vijay Macmilton, is a fitness, nutrition, and physique transformation coach apart from being a pilot with a leading airline. Being a fitness enthusiast he has studied this field comprehensively and has mastered the science and math that goes into body building and achieving sustainable weight loss. His extensive knowledge and passion in the field of diet, fitness, and wellness makes him our go to man for staying in great shape.