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Want Bigger Muscles?
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Gain Weight and Muscle
I came across this article in the times-online about a woman who wants to put on weight.
This struck me as unusual – Which woman you know wants to put on weight? But then it hit me, for both men and women, people find a healthy weight more attractive. Men like women who have feminine curves, and women like men who have some bulk and muscle. You can’t look like this if your super skinny.
But you’ve got to put on healthy weight. You want to gain lean body mass, rather than fat. Fat is unattractive and unhealthy. In order to do this, you will need to eat more calories and workout a bit, but you need to eat the right calories. Healthy foods such as bananas and yogurt provide these.
Men need to eat about 700 more calories a day, while women need to eat about 500. Because you are putting on muscle as well, you will need to eat more. Working out means you are using up some of those calories, and gaining muscle means your metabolism increases, so you use up more calories naturally.
You also need to do some weight training. You want your weight training to focus on building muscle rather than strength. Having heavy weight will increase your strength, but it won’t encourage your muscles to grow. This means less weight and about 10 reps, with rest in between them. The rest gives your muscles time to recuperate, so they can grow larger.
If you’re female, don’t worry about gaining too much muscle. You need to have the testosterone of males to be able to grow any really big muscles and bulk up (and for males, you will bulk up easily with some exercises).
Weight gain will be slow. Expect to see only about 1.5lb a month for women, and 3.5lb for men. Because you are building up muscle as well as weight, your muscles increase your metabolism, which makes it harder to put on weight. This means that although your weight gain will b slow, it will be healthy weight that looks good.
Once you reach your target it will be easy to maintain. You need to find a balance between how much food you eat, to how many calories you burn, so you provide enough nutrition for your muscles to stay healthy, but not enough to put on more weight. You also need to do a bit of exercise and weight training. This doesn’t need to be as much as when you gain muscle, as you only need to maintain it.
If you have trouble putting on weight, it’s because you have a great metabolism! But if you eat more and do some weight training, your body will slowly but surely bulk up, and you will start looking better. Once there, the muscle weight gained is easy to maintain, so you can stay looking god and healthy.
