Do You Have to Gain Weight to Gain Muscle?

Weight training can build muscle without causing weight gain.

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The routine use of a strength-training program enhances the size of your muscles. This kind of program might cause you to gain some weight due to the fact that fat weighs less than muscle. Nonetheless, your body composition offers a better indication of your wellness than your weight. Incorporate diet and aerobic workout with your strength-training program to help you maintain or slim down as you gain lean muscle mass.

Calories for Muscle Gain

Your body makes use of calories during your strength-training workout and after your workout to develop and repair muscle tissue. MayoClinic.com suggests that raising weights can burn between 219 and 327 calories per hour, relying on your weight. Your body gets these calories from those you consume and by breaking down fat and muscle. Weight gain happens when you eat even more calories than your body utilizes throughout the day to function usually at rest and throughout activity. Prevent weight gain by consuming a healthy diet with controlled portions and with an overall calorie consumption that doesn’t go beyond the variety of calories you make use of each day. Online calorie calculators can assist you identify the variety of calories you should keep your weight.

Diet

The exact number of calories you should consume to develop muscle without acquiring weight depends on your age, task level and gender. ‘Concentrate on resisting foods high in fats and sugars, consuming foods high in nutrients and controlling your portion sizes,’ advises Patricia Pierce, a professor of Rehabilitative and Workout Sciences at Slippery Rock University. Instances of nutrient-dense meals include fresh produce, poultry, fish, seeds, beans and the majority of whole grains. Pierce likewise highlights the should consume a little more protein to enable muscle development however suggests that one serving of nuts or seeds ought to fill your body’s demands.

Strength-Training Routine

Build muscle by completing a minimum of two strength-training exercises each week on nonconsecutive days. The American College of Sports Medicine suggests finishing a minimum of 8 to 12 repeatings of 8 to 10 strength-training workouts during each session. Strength-training exercises just need you to work against a force of resistance. Use a form of resistance that you discover pleasurable such as exercise tubes, fee weights, homemade weights or exercise devices. Select a weight that avoids you from doing more than 12 repetitions without requiring a break. If you don’t feel fatigued after 12 repeatings, increase your resistance by 5 to 10 percent. Constantly perform light aerobic task and extending previously and after your strength-training exercise.

Aerobic Activity

Aerobic activity helps you burn extra calories, improves your heart health and builds muscle endurance. Numerous kinds of aerobic activity likewise increase your muscle tone, particularly water-based activities and weight-bearing activities. If you observe weight gain or fat gain while building your lean muscle tissue, consider enhancing the quantity of aerobic activity you perform each week or reducing your calorie consumption. All healthy grownups must complete a minimum of 30 minutes of moderate-intensity aerobic activity on a minimum of 5 days each week.