Gain weight to build muscle
When you start working out, you typically expect to lose weight, not gain it. But don't worry if you're not dropping pounds on the scale - chances are, your workout routine is making you gain lean mass, not fat. If you're trying to lose weight, you'll still see positive changes in your body even if you're gaining instead. And if you're trying to gain, putting on muscle means you're on the right track. No matter what your goals, be sure to talk to your doctor to discuss your diet and exercise before you make changes.
Gaining muscle may add numbers to your scale, but it has more benefits than drawbacks. Muscle burns more calories than fat, which makes it easier for you maintain a healthy weight. This is especially important when you're trying to lose weight, because it means you may not need to restrict your intake as much to continue to drop unwanted pounds.
Muscle is also good for your health. Strength training improves blood sugar, bone health, mood, sleep and heart health. It also improves overall strength, balance and quality of life.
If you're trying to gain, you'll be healthier if most of the extra weight comes from muscle. But you have to work for it. Without the right exercise, every 2 out of those 3 pounds you add might be fat, according to IDEA Health and Fitness Association.
For muscle gain, strength-training is a must. Work out all your major muscle groups - arms, legs, back, shoulders and abs - two to three days a week. Complete a minimum of one exercise consisting of three to 15 reps, where the last rep is so hard it's nearly impossible to do.
Muscle gains should go slow - at a rate of 1/2 to 1 pound a week, according to IDEA. While you may gain a lot at the beginning, you might settle in at a rate of less than 1/2 pound a week after a year.
How and what you eat is as important as your workout when you want to add muscle weight. Muscle growth requires extra calories. Up your calorie intake by 200 to 400 calories a day to help you gain.
You also want to focus on getting enough protein when muscle building. For muscle growth, aim for 0.7 to 0.8 grams of protein per pound of body weight, or 126 to 144 grams for a 180-pound person. There's protein in a wide variety of foods, so you shouldn't have much trouble meeting your daily needs. One egg has 6 grams, 3 ounces of chicken 26 grams, 1 cup of low-fat yogurt 12 grams, 1 cup of quinoa 8 grams and 2 tablespoons of peanut butter 8 grams.
Meal timing is also important for muscle weight gain. Be sure to eat a meal or snack with carbs and protein one to three hours before your workout - try a turkey sandwich or Greek yogurt and fruit. Carbs provide energy, while the amino acids in the protein jump-start the muscle building before your workout.
The post-workout meal is equally important. The half hour following exercise is prime time for muscle recovery and building, making it the ideal time for another carb and protein snack such as a glass of low-fat chocolate milk or an apple with peanut butter.
Hearing that muscle weighs more than fat may make you feel better if you're noticing that your weight is going up instead of down when you're working out. However, while this myth has been circling the gym for quite some time, it's not true. One pound of fat weighs the same as 1 pound of muscle.
The difference between fat and muscle? Density. A pound of muscle takes up less space than a pound of fat. If you're working out to tone up, you might want to consider paying more attention to how your clothes fit than the number on the scale, especially in the beginning before you're body's had a chance to burn off some of those fat pounds.
Water retention may be one of the reasons the number on the scale is going up instead of down when you're building muscle. Lifting weights strains and tears your muscles, creating an injury. The muscle soreness you feel a day or two after a strength-training day is part of the healing process. In addition to the "feel good" pain, your muscles may also swell with fluid. Those extra pounds may just be water trapped in your sore muscles, and it may hang around for up to 10 days.
If you're working out to lose weight, you might find the soreness and the added pounds discouraging. But the only way to get over the pain, and lose the weight, is to continue to work those muscles.
Exercise is important for weight loss, but so is diet. If you haven't made an effort to change your diet when exercising, you may end up compensating for the calories lost during your workout by eating more, according to a 2012 review study published in Obesity Review. If you eat more than your body burns, you'll gain weight.
Exercise may suppress appetite, but weightlifting to build muscle may not keep hunger away as well as a 30-minute run on the treadmill. Plus, those extra calories you burn with the added muscle may stimulate your appetite. If you don't want to add pounds when adding muscle, you need to pay more attention to your diet, specifically your calorie intake. Maintaining calorie balance can help you maintain weight, while eating fewer calories than your body needs helps you lose. Determine the number of calories you need to maintain your current weight with an online calorie calculator, and aim to meet that number daily. If you're trying to lose weight, eating 500 fewer calories a day from what you need to maintain can help you lose 1 pound a week.
Tame your hunger with low-calorie nutrient-rich foods, such as fruits and veggies, whole grains, lean sources of protein such as poultry and beans, low-fat dairy, and healthy fats such as olive oil and avocados. Add aerobic exercise such as a brisk walk, bike ride or an aerobics class to burn calories and suppress appetite.
In a perfect world, you'd be able to work out anytime you like. Unfortunately, work, school and family may get in the way, which means you're working out to build muscle in the very early morning hours or late at night, disrupting your sleep schedule. Not getting enough sleep affects hormones that regulate appetite, and may make you hungry for foods high in carbs and sugar, which may lead to overeating and weight gain.
If you're a morning exerciser, skip the nighttime TV and go to bed earlier so you're well-rested for your early workout. Night-time exercisers should aim to finish their workout three hours before they hit the hay to allow the body time to relax for bed.what is the difference between a paramedic and emt Genetic fish maps with highlighted tips what sequence? what is realism in art definition What is the meaning of the blue eye? What is the meaning of flashback movie? How long for tattoo to heal? who gives out academic advice in colombia college What does ... mean in text? Tricks tonot get sick when spinning? what is fascism for children's definition what is the benefits of pomegranate juice how to improve organisational culture What is the spiritual meaning of storm? Which generation tips the most? What is the meaning of hov lane? Anime where girl tricks guy into kisiing? what is remittance advice check? Tips when holding a style for drawing comic? Why is my plant getting brown tips? how to make the best hamburger helper what is the definition of infringed how to improve your skill set for new jobs How to turn off auto brightness? what is the definition of an it asset? What does ps mean in texting? How oftern does a tips pay interest? what evidence is there in this scene that hamlet's advice has had an effect on gertrude when the other parent loves to give expert advice but isnt the one whos Spyro 3 skate race how to do tricks? How did sidious tricks dooku? What would be some good tips for sixth grader becoming seventh graders? How to cancel planet fitness? when do md unemployment benefits end What does alyssa mean? How long to cook steak in air fryer? what advice does the old woman give cunegonde Tips on how to potty train a boy? what is the difference between asl and pse Gasparilla what is the meaning? what skills might be helpful in congressional internship What does aspects mean? how to assess porfessional knowledge and skills how long must i eat salmon to get benefits what is the definition of catfish what is a remittance advice email What do the lyrics of nessun dorma mean? What time does acme open? what is the difference between active and passive immunity A guy who does magic tricks? what is the correct definition of folkways What does cop26 stand for? What are some skating tricks? what is the bronsted-lowry definition of a base? what is a narrative essay definition How much are red tips? how do we improve customer service where can i get free legal advice about landlords/tents in oklahoma what do you think baldwin hoped his nephew would gain from the advice in the letter how many calories in hamburger helper what is the difference between plants and fungi What is the meaning of tan suit? What does obs stand for? What is the meaning of perpendicular? What time does the johnny and amber trial start today? What does a yellow card mean in soccer? how to improve metabolism after 40 what is the difference between guardianship and conservatorship what is origin helper tool in my mac What does subdue mean? what is the difference between vitamin d3 and d2 what are the benefits of sleeping with a humidifier advice for when you receive obscene text messages How many tricks a night does a prostitute turn? what provides support and nutritional benefits in the nervous system What is the meaning of fixed deposit account? what are the benefits of reverse engineering what is the difference between gross margin and contribution margin What does pda mean in text? What is a liability? How to look more feminine? What is the meaning of katzenjammer? what is the difference between explicit and implicit what are the benefits of voip how to make chicken alfredo pasta hamurger helper How to become a dermatologist? What fights are on tonight? what is the definition of a resale home what are the people called that give the president advice Bbc how to interview tips and tricks transcript david? what is the definition of production in economics What is capitalism? How much do you have to make to file taxes? What does messiah mean? What is the meaning of the name lilith? How do magicians do psychic tricks? how to improve joint health help wanted where the skills gap and budget gap collide what is the difference between calisthenics and bodybuilding how to measure field hockey stick how to improve your aim in fortnite pc how to describe your leadership skills on a resume How to finance a car? What time does nfl start today? How to know a person's sexual tendencies with psychology tricks? how to improve suspension on 08 scion tc what hand skills does flipping a bucket over require how to improve bony shoulders 70 year old female what are the benefits of being legally married What is the meaning of awe? what are the health benefits of papaya seeds How to tell if you have worms in your stool? How to practice magic tricks? What does suave mean in spanish? what is wildlife conservation definition how to improve data collection in healthcare Define your meaning of war to me it's what we do when we're bored lyrics? why didn't i get my snap benefits what is the definition of net neutrality how do i check my calfresh benefits online How much tips do you make working at a pasta restarant? what is the difference between vagrant and hobo biblical advice how to get over a broken heart what are critical thinking skills for students which political view allows fdi so long as the benefits outweigh the costs? what crew skills should i focus on for my at15 british tank destroyer in worls of tanks what advice does the nurse give juliet in act 3 scene 3 how to respond to an advice from my professor How to stop receding hairline? Tips on where to go next bloodstained? What does cuckold mean? How to thicken a sauce? What is integration? what is the definition of ecliptic What does hoochie mama meaning? what is the difference between live resin and distillate cartridge What does rpm in a car mean? when do ebt benefits expire what advice does the bishop share with jean what advice would you give to a newly created blended family? quizlet How to clean uggs? what is the definition of paragraph what is the definition of ethnocentricity How many hat tricks does bruno fernandes have? What does milf? the measure of central angle xyz is radians. what is the area of the shaded sector? 32 85 96 256 what are typical skills of a 6 month old how do i improve my chance of getting a legendary What is the meaning behind 222? what is the definition of a stirrups How to stop a keloid from growing? how to give advice on my dream girlfriend What is the original meaning of the word "quiz"? How do you do big buzzats tricks? Whose' meaning? What does a backward k mean in baseball? what was the episode in arrow where the flash asked for advice how to improve working conditions for workers How to start an online business? what is the correct definition for the term order of instructions? course hero How to write a letter? How to trade in a car? what were the chumash skills How to become an accredited investor? what is the difference between chimichangas and burritos what are three business benefits of microservices what is the difference between ad&d and life insurance What does retribution mean? what is the difference between miss world and miss universe what are the ten skills in speaking confidently A ________ is a crescent-shaped dune whose tips point downwind.? how to improve your mba profile What is a subject? how to use google home helper smartthings a student helper who runs errands What level does piloswine evolve? How to remove wax from carpet? what is the definition of fracture Why do girls dye hair tips green? What does feliz navidad mean in english? How to treat sunburn blisters? What are predators? what is the difference between unofficial and official transcript what are the benefits of migrating to the cloud What is marshall law? How to log out of netflix on roku? how can an employee improve work performance What does koa mean? Bobcat auger bit tips how to tell if worn out? what are affective skills How to set goals? how to improve ps4 wifi connection 2022 Why do house plants turn brown on the tips? how long for vitamin d deficiency to improve when will the unemployment extended benefits start How to do magic tricks with stuff? What is canola oil? which of the following is the best definition of stress How to catch magic tricks? How to cut hair with clippers? when paying for financial advice is worth it What does d.c stand for? What does it mean when you get hiccups? How to get glintstone key? What is epistemology? What time does the alabama game start? how to improve light sensitivity What fruits are keto friendly? how to install meth helper payday 2 how to get a price helper when trading on csgo how to play wii usb helper games on wii how to label skills on resume how do i apply for caregiver benefits in florida How much protein to build muscle? How to treat swollen gums near wisdom tooth? How long does it take for nails to grow? what is the definition of sea breeze how to measure refractive index How to make pozole? what is the definition of anointing of the sick How to read egg cleanse? Youtube cycling tips how the week? What does bear arms mean? what is the difference between pension and social security benefits What is it called when you want acrylic over your nail no tips? what advice does dr. kind impart in this passage? brainly what swtor skills require slicing What does niv mean in the bible? what are the benefits of benzoyl peroxide How to spit game? how to level up skills tarkov what is production definition what is the difference between crack and meth what the definition of data Nectar collector tips and tricks how to? How to use self cleaning oven? What does hump day meaning? How to cure covid?