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Related
Articles
Have
a look at some of the articles published in previous
issues of BetterU News...
• Training
With Muscle Soreness - Should You Do It? And Can
It Actually Help You Get BETTER Results?
• Compound
Exercise Overload - One of THE Most Stunningly
Powerful Single Workouts You Will EVER DO
•
Training
on the Edge - Learn How Overtraining on Purpose
Can Get You Maximum Results FAST!
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The
Calories of Gaining Muscle
Fitstep.com
Home ->
Advanced Training
-> Advanced
Tips -> Calories of Muscle
-
Gaining
a pound of muscle requires 3500
calories (properly known as kilocalories
or kcal) above your maintenance
value (the number of calories
it takes to maintain your bodyweight).
-
This
is ideally spread over a week,
adding 500 cal to your maintenance
value. Adding more calories will
add more muscle, but only to a
point.
 |
- If
you are not gaining with the
added 500 cal, keep adding
100 more calories a day until
you are gaining.
- The
best rate to gain weight is
about 1 to 2 pounds a week.
This ensures that most of
the weight is muscle.
- You
will add some fat but don't
get paranoid and cut your
calories or you will risk
not gaining at all.
|
- Concentrate
on getting adequate protein in
your diet. The minimum recommendation
is around 0.8 grams per pound
of bodyweight, though more may
be better (1.0 grams/lb) and you
probably still be able to gain
with less, though not as quickly.
- If
you don't stimulate your body
with weight training, the extra
calories that you are eating may
be converted to fat.
"I
purchased your exercise book a few
months ago and I think it's one
of the
best things I have ever bought. The
details on the exercises, the tricks,
the things to watch out for are all
very good tips. Keep up the good work
and I can't wait for the sequel to
the exercise book." - J. Mazerski
Click
here for more information
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