This isn’t a “12-week challenge.”
Building lean muscle is a common goal.
Trainers and fitness enthusiasts alike will often promote weight loss in their members and/or clients but sometimes weight gain is the route they need to take in order to appear leaner, “toned,” and more muscular. This is a long-term investment in your appearance and health.
A number of new years resolution goals are centred around losing “x” amount of kilos before a given time to enhance body composition.
If you’re someone who isn’t really overweight and would simply like to “tone up” or look leaner, you may just lack the significant lean mass to achieve the look you desire.
If you’re relatively new to lifting weights, then solely getting into the gym without a meaningful nutrition intervention will promote lean muscle building. You’ll drop body fat, get stronger and enhance your health, overall.
When you become more advanced, things get harder.
Once you’re more advanced then you’ll need to eat more than you need on purpose to put yourself in an environment to build more muscle.
The myriad of health benefits associated with resistance training and putting on muscle is well documented. It’s for everyone. You shouldn’t be afraid to do it because you’ll get, “too big.” Because you definitely won’t.
There are a number of recommendations that exist concerning how much weight you should gain per week or month to ensure lean gains. Some coaches and trainers infer from an anecdote that around half a kilo per week is appropriate. Though this recommendation assumes that everyone is the same, and a beginner, and male.
How much weight should I gain?
A more up to date recommendation is approx. 1-2% of body weight per month. If you weigh 80 kg this is just under half a kilogram a month (0.4kg/month). This slow, controlled rate of weight gain aids to ensure you don’t spend lots of time dieting off unwanted fat once you have completed your gaining phase.
If you’re a beginner and male, you should be trying to gain closer to the 2% mark. If you’re advanced and/or female, then you should be trying to gain weight much slower, down at the 1% mark. The more advanced you are, the slower the rate of weight gain you should aim for.
Conversely, gaining too slow, and being too conservative simply results in wheel spinning and no muscle gained. Gaining too fast means you’ll get too fat and have to spend more time dieting instead of in a surplus, building muscle.
For more information on how you can use science and practically apply it to look and feel your best this year, DM the page or visit www.marmina.com.au.