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How to Make Strong Bones

Making strong bones is not as difficult as you think. It’s life-saving

“Ewww, I don’t want to get big and bulky”! “I’ll look like a guy”! “I don’t want to look like those bodybuilders”!
I’d be rich if I had a dime for every time I heard those words or something like them. The sentence I always hear next is, “But you’re not big at all”! I smile and say thanks.

Muscle is the key to having the body you desire. The only way to build muscle is by picking up weights, lots of weight over and over and over.

Anatomy of Muscle for Strong Bones

Let’s discover why that is the case—it’s time to revisit anatomy 101. Muscle consists of a band or bundle of fibrous tissue in a human or animal body that can contract, producing movement in or maintaining the position of parts of the body. A bundle of fibrous tissue, there is structure to a muscle. The bigger the bundle, the bigger the muscle.

Building muscle causes confusion. “Big muscle” does not mean a bodybuilder body. Look at the size of a muscle fiber. This photo of a muscle fiber is taken with a microscope magnified many times. When you lift weights, you make tiny microscopic tears in the fibers of your muscle. When they rebuild, they are stronger and more prominent and speed up your metabolism because muscle fiber needs energy.

If the tears are microscopic, how can you get massive muscles if you don’t lift hundreds and hundreds of pounds every time you lift? The other important factor in building immense muscle mass is nutrient timing. Lots of protein and carbs an hour or so before working out and post-workout meal or shake. Do you eat like that?

What About Cardio?

Women have to get out of their way when it comes to muscle. Cardio is king for women. Have you ever seen a bodybuilder jog? Probably not. Because jogging breaks down all the muscles they work so hard to build. Cardio is excellent for the heart. It burns calories at the moment you are burning them. Cardio does not continue to burn calories when you are done exercising as lifting does.

Cardio tears down muscle but does not build it back. Please don’t get me wrong. We need cardio; we need weights a whole lot more. Women love to do cardio because they can see the calorie burn on the machine and equate that to fat loss. No cardio is for your heart and peripheral system. If all you do is cardio, you are losing muscle. Muscle loss leads to slowed metabolism, leading to weight gain on the scale.

Bonus for Your Bones

But wait, there’s more. When you lift weights, you make strong bones. Lifting weights has improved the condition of bones, even with osteoporosis and osteopenia. Solid and sturdy bones make for strong attachments for your muscles, tendons, and ligaments.

Strong Bones at joints
Strong bones create strong joints

Take a look at this diagram. Look at the density of a healthy bone vs. one with osteoporosis. All those holes make the bone weak. One slip and you can end up with torn muscle, ligaments and tendons, and a broken bone. Increasing the workload on the muscles increases bone density. It is that simple.

Strong Bones
A diagram of osteoporosis in comparison to healthy bone. Shows cross section of the femur where it meets the pelvis bone (hip joint). Osteoporosis is a disease of bones where bone mineral density is reduced. This is an editable EPS 10 vector illustration with CMYK color space.

The health of your body depends on your consistency in pushing yourself to lift heavier. If you’re unsure what you should be doing, hire a trainer for some sessions. Learn your body so you can push it to stay healthy for you.

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