First lesson is.... STRESS, RECOVER, ADAPT (repeat it aloud 3 times while holding your holiday belly).
This physiological process is the heart of all exercise. It is very simple to understand but quite another to apply. Most problems encountered by people beginning a new exercise and diet program would be solved if they understood this simple process.
Here is how you break it down...
STRESS: This is the implementation of a stimulus on the body in an effort to make it change in some way. So lifting a weight or running will fatigue the muscle groups involved and place more demand on the muscle fibers and blood vessels. During this time of stress the muscle fibers demand more fuel, oxygen, blood, and muscle recruitment from the body.
RECOVER: After a "stress" the body needs time to assess what has happened, rest, and prepare. The three main components to aid recovery are time, sleep, and good nutrition. This is one of the most overlooked areas of exercise and the cause of lots of misery. (ex. eat some protein and quality carbohydrates within 15 minutes of completing an exercise.)
ADAPT: When stress and recovery occurs the body will adapt by forming new blood vessels, muscle fibers, and the recruiting of existing muscle fibers. (An untrained person might use only 50% of the muscle but exercise "recruits" existing fibers and makes them available for use.)
When this process is maximized a subject gains dramatic muscle development, strength, and weight loss. When it is not, they experience injury, fatigue, and frustration. Bottom line is... work out hard when it is time but then allow your body do its thing! The last thing you want at this point is to over do it, get injured, and be stuck sitting around.
Have fun reporting!
ps: we take requests on certain topics if anyone would like to learn about something specific.
