Weight Loss Made Easy

The goal of a weight gain program is to gain lean muscle mass with little or no increase in body fat. Most people understand this, but become flustered with how they\’re going to go about it and become frustrated or quit when their weight loss or strength gains stall. A lot of people don\’t understand that it takes a couple of months minimum to see real results. In fact, most health clubs make their money from cancelled three month memberships, and they offer a three month membership for exactly that reason (ever notice that?). They want you to quit. Building muscle is a daunting task for a lot of people, and I hope to help you out a little bit with this article.

When someone who\’s never lifted weights before, or hasn\’t lifted weights in a long time, starts a resistance training program, they almost always see very rapid gains in strength without much of a corresponding gain in muscular size. This is because the body very quickly becomes more efficient at telling the muscle to contract.

When discussing how to gain lean muscle, you should ask yourself if you would mind gaining a little fat. If you are willing to gain a little fat, your muscle building goal will be easier to reach. If you aren\’t willing to gain any fat, it will be more difficult. You must eat 100%, and be very disciplined. But you should reward yourself with a cheat meal once a week to keep your sanity. Speaking of nutrition, it will be flat out impossible to gain lean muscle without proper nutrition. For starters, you should find your basal metabolic rate (BMR). The BMR is the amount of calories your body burns per day just keeping your body alive. A quick way to calculate your BMR is as follows: Fat loss = 12-13 calories X,22 bodyweight in pounds Maintenance = 15-16 calories X bodyweight in pounds Weight gain = 18-19 calories X bodyweight in pounds

Depending on your goal, you would use the corresponding formula. For example, I weigh about 200 pounds. If my goal was fat loss, I would consume 2400-2600 calories a day. If my goal was to maintain my weight, I would consume 3000-3200 calories per day. If I wanted to gain weight, I would eat 3600-3800 calories per day. Finding BMR is obviously more complex than this, and there are many factors that determine your BMR. This is good for a ballpark estimate, though.

To gain lean muscle, you would consume the calories prescribed in the \”weight gain\” section of the table. These must be healthy foods unless you want to gain fat. I recommend eating 1-2 grams of protein per pound of bodyweight, per day. This may seem difficult, but if you eat 6 meals a day, with 30 grams of protein in every meal (which isn\’t hard), that is 180 grams right there. Depending on your goals, your carbohydrate intake would vary greatly. If you want to build muscle, you would eat a lot of carbs every day. You should fill up on the carbs. They will give you energy for your next workout, and are important in building muscle. If you want to lose fat, though, I would only eat carbs before and immediately after my workout. This is to give you energy for your workout, and to refill your glycogen stores (fuel used by the body that is broken down into glucose, a sugar). Eating carbs post-workout also increases your insulin sensitivity. Insulin is a very powerful chemical in fat loss. I could write a whole article on insulin, so I won\’t elaborate too much. Trust me when I say insulin timing is incredibly important in fat loss.

That doesn\’t mean that this is the only way to gain size, but it seems to be the method that works best for the most amount of people. Once your beginner gains have faded, it\’s up to use to use your familiarity with your body to figure out what works best for your personal size and strength goals. Good luck and get bigger!

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Tags:Health

Tags: Health

This entry was posted on Saturday, January 16th, 2010 at 3:07 am and is filed under Health. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.