If you've always thought that there was something monotonous or even painful about joining a gym, then you aren't alone. After all, there is only one thing that the $19 billion dollar fitness industry specializes in, and that is burning the money out of your wallet. Not to say that all gym instructors are dishonest about the advice and equipment that they offer for workouts, they're just not really focused on helping you achieve real fitness gains.

The benefits that every fitness enthusiast should aim for include reducing the risk of heart disease, enhancing muscle strength, losing weight and the like. It takes more to be fit than your regular schedule of cardio and 30 minute workouts in front of the TV.

Even working each body part on a variety of machines is not the best idea. In fact, you may not even need the machines in order to workout effectively. The cardio and weight training machines may look hi-tech, but it is a far better idea to use your own body weight to achieve the same results. Weight training machines are a great idea only for bodybuilders. These machines work individual muscles in isolation, and they don't create the strength that you need in order to lead an active lifestyle.

Every serious sport's coach in the USA will tell you that there is no substitute for training the old school way in order to build strength. Watching television while working on a stationary bike for 60 minutes will not help you when you go rock climbing. Now, you really need to understand how your body responds to training.

 

How the Body Responds to Strength Training

The human body responds to the conditions that it is put through in the due course of time. If it is subjected to ice cold water daily, a subcutaneous fat will develop to ensure the proper temperature for internal organs. Another example is darkening of skin if one is exposed to sun daily.

This holds true when you work out too. Each week you must put a little more stress on your body than the last. This may mean running a little harder or lifting slightly heavier weights. However, it is important not to overstress your body as that can lead to injury. A 10 percent increase to your workout each week is manageable.

After a workout, the muscles weaken but they recover stronger than before in a few days. This is called "Supercompensation". If you stop working out, the muscle gradually shapes back into its earlier state. If you do muscle workout again before it has fully recovered, then it will weaken. So, you'll need to balance strength training with optimal muscle recovery.

 

You don't want to start too early or too late to ensure that you achieve the best results from the "Supercompensation" effect. Now, if you are able to speed up muscle recovery, it will mean that you can work out earlier and still grow stronger. This is where specifically designed protein powders containing whey can help.

These protein supplements help you speed up the workout process and the pace of muscle recovery.