Therefore, although one needs to add some extra protein to their diet to build muscle, it doesnt have to be a large amount.However, many people dont exercise just for the health benefits; they also do it to look good.
In search for bigger muscles, some people compromise their physical health. They suffer from injuries related to over-exercising or experience side-effects from using substances that promise quick muscle growth (e.g. Some also compromise their mental health. Studies show that those with a drive for muscularity have higher rates of body dissatisfaction, which has been linked with poor psychological adjustment, eating disorders, depression, low self-esteem, social anxiety, and other health problems. In order to reduce the risk for physical and mental health problems, those wishing to add muscle should approach this goal with realistic expectations and use reliable information. Unfortunately, reliable information on building muscle is extremely difficult to find, especially on the Internet. Hundreds upon hundreds of websites claim to hold the key to building big musclesusually through the purchase of a product that the site conveniently sells or through a program that is also available for purchase. Lets face it, if these products performed as well as they claim, everyone who wanted larger muscles would have them. What follows are four truths that science has revealed about building muscle. Through proper training, good nutrition and adequate rest, a person can maximize their genetic potential, but they cannot exceed their genetic limitations. Muscle Growth Science Free Mass IndexThe fat-free mass index (FFMI)a calculation similar to the Body Mass Index (BMI)is used to identify the proportion of a persons lean body weight (i.e. Studies reveal that a person cannot achieve an FFMI greater than 25-26 without using steroids. Contrary to what websites and trainers at the gym claim, it is not possible to add 10 pounds of muscle per month. Although numbers are difficult to find, one researcher claims that under ideal circumstances (good genetics, disciplined training and nutrition) a person can add no more than an ounce (28 grams) of muscle a day, which would translate into about two pounds a month. Of course, this gain cannot be sustained month after month for years. The same researcher indicates that the greatest gain in muscle mass he has recorded in an individual in a year is 18 pounds; again, under ideal circumstances and without the use of steroids. Work towards strong, healthy muscles that function well rather than big ones. When muscles are sufficiently challenged, muscle fibers are damaged and small tears are created. To maximize results it is best to train the major muscle groups (e.g. To find out more about weight training, consult a certified trainer or reliable sites on the Internet such as Medicinenet.com. If a person continues to work a muscle that has recently been challenged, it wont have time to repair and grow. You must consume more calories in a day than you burn in order for muscles to grow The extra calories will be used to fuel muscle growth. A person cannot add more than about one ounce (28 grams) of muscle a day under ideal conditions, which translates into just over 6 grams (28x22) of extra protein needed for muscle growth. This is about the amount of protein in two slices of bread or a small glass of milk.
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