Can you explain fat loss versus muscle gain to me?
After a couple weeks working out with a trainer, my weight is EXACTLY the same, but measurements with a tape measure and calipers say that I’ve lost inches, and more importantly, that I’ve lost 2 lbs of fat and gained 2 lbs of muscle. Is this correct? How does that work?
You’re exactly right. Visualize a pound of cotton balls and then a pound of rock, the cotton balls take up a massive amount of volume but the rock is small and dense. Your fat is "fluffy" but the lean tissue is solid and small and will burn much more calories to maintain than fat tissue. Don’t worry about the scale numbers, if you want numbers to concentrate on use fat calipers or your measurements.
You will lose more body fat eating protein and fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast eat all you want but nothing but meat, eggs, healthy oils, mayo, butter and half an avocado a day (you’ll need added potassium). Keep the calories high and the fat percentage high, at least 65% of calories. Adding in green vegetables & some cheese will continue weight loss but at a slower pace.
If you starve yourself by lowering calories lower than are needed for the body to function, your body will freak out and will want to store every ounce in case it doesn’t get nourished again. You need to give it adequate nourishment so it doesn’t slow your metabolism down to adjust for lower calories.
Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) triggers insulin which can store the calories you eat into fat. The more protein you eat the more the fat burning hormone glucagon is released. The more carbohydrate you eat the more the fat storage hormone insulin is released.
Simple carbs are addictive and can be disastrous to our health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs and eat one every time you want "something" have huge omelets for breakfast, with bacon, a lil onion, peppers, mushrooms & cheese. Pork chops for lunch. Get pork rinds and eat them with tuna salad. Steak for dinner. Make a huge sugar free cheese cake for dessert. Eat so much you won’t feel deprived of anything. By the fourth day, your addiction will be gone and you can start making healthy choices.
High insulin levels unbalance other hormones. Controlling your insulin level will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so you will gain lean muscle even without exercise. Any exercise will greatly increase your muscle mass with high HGH levels.
Once you get near your goal, you start adding 5 carbs every 3 days til you gain weight, then you subtract 10 carbs. That would give you your personal carb level (everyone is different and it depends on how active you are.) As long as you remain <9 carbs per hour, you will maintain insulin control, and shouldn’t gain weight. Many people gain weight on high carb, then switch to low carb to lose weight & then are shocked when they return to high carb that they gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar and maintain weight or health.
Dr.Atkins was a cardiologist, low carb was a health plan easier sold as a "diet" Read any of his books for easily understandable science. Lutz "Life without Bread" & Taubes "Good calorie, bad calorie" are excellent books that dispel all the nutrition myths.
Reducing body fat and increasing muscle mass will have you in awesome shape in no time. Good luck!
How to gain muscle without losing weight?
I’m thin for my age. I would like to gain arm muscles and leg muscles and stomach muscles. Not like brolic looking but just a little more fuller. I look healthy but I’m trying to gain weight. I just need ideas on what to do to gain muscle without losing weight? Any tips on gaining weight too? I also have a peanut allergy. Thank you so much!
I would make sure you are eating high protein, with healthy fats (avacado etc) and lots of complex carbs (brown rice, sweet potatoes etc.) and when you workout do less reps with more weight..if you are doing a ton of cardio you will prob drop weight so just limit cardio to like 15 min sessions and focus on weight training exercises…bike, free weights, abs, etc Hope this helps…
Hi Im a 6′4 15 years old I weigh 155 pounds and I was wondering if there is anything i can do to gain muscle?
Im very skinny my goal is to weigh around 185-200 by next august so it would be about a 30-45 muscle gain. Im not interested in protein shakes or anything. Im just interested in toned, defined muscle. Thanks!
Have you heard of Stemulite? It is all natural way to help increase efforst from workouts, without any of the ill wanted side effects, and it helps you sleep deeply as well.
You need to eat five to six mini meals a day.
Only whole wheat items, with lean meats, and a veggie.
Each meal needs to be balanced with proportions from each group the size of your fist when closed. This is alot of work to do, but the results are worth it.
strength training 3 X a week, and alternate with 3 days of cardio, and then take on free day.
Stemulite will help you get an edge in losing fat and gaining muscle naturally, as well.
Go here and download the free report http://powerofstemulite.com and it will tell you everything you need to know. Good luck!
How do you gain more muscle when you have a hard gaining weight?
Im a skinny guy that can only gain weight by gaining muscle by going to the gym. Ive tried eating more but my metabolism just burns it off. I eat healthy (Boneless chicken breasts, vegetables etc) and have started going to the gym regularly again. Im slowly gaining muscle, but its so hard to actually add on muscle and weight, any thoughts?
There are to basic principles two gaining muscle mass:
1. Consistency in training
2. Eating above your calorie maintenance level-your maintenance level is the amount of calories you need to stay at your current body weight
Your body doesn’t want you to have muscle, and will minimize muscle growth if there is not a surplus of nutrients. In other words you have to eat alot. 80% of your gains of muscle will be from nutrition.
Heres a formula to find your calorie maintenence level:
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Home :: Nutrition
How Many Calorie Do You Need?
Everyone burns calories at their own pace. This is because every one has his or her own unique metabolism rate. Hence it is quite difficult to find one size fit all kind of estimation for Calories requirement.
We need calories for all our basic purposes. We need calories to even breath and live. We burn calories both at rest and play. The only thing that differ between various activities is the rate at which we burn calories. So we burn much fewer calories when we are sitting and working on our computer as compared to when we are running or going upstairs. While sleeping, our bodies burn between 70-100 calories per hour. This is called our Basal Metabolic Rate, or BMR.
Your calorie requirement is dependent on your objective. Are you looking forward to weight gain or weight loss. For people looking for weight gain the idea is to increase your calorie intake. When you increase your calorie intake, the excess calories get stored in your body. Depending on your nutrition type as well as your workouts, these excess calorie may get stored as fat or muscle. What we discuss out here is how to estimate the number of calories you need for maintenance level – your maintenance level is the amount of calories you need to stay at your current body weight. Simply, if you want to gain weight you will have to cross your maintenance level.
All the tools out there for finding your maintenance level just give you an approximate value. There is no formula to find your exact maintenance level. This can be attributed to the fact that your calorie consumption depends a lot on your day to day activity level. One of the most commonly used and preferred method of finding your maintenance level is called the Harris-Benedict Equation.
Harris-Benedict Equation is so popular because of the number of variables that it analyzes. It takes your sex, age, height, and weight into consideration. Other important factors like your heart breathing, activity level etc are also given their due importance. The additional energy requirement of these processes is also taken into account by the Harris-Benedict Equation.
The equation is identical for both men and women except that the numbers in equation change.
Here is a sample calculation for a guy named Jack:
Parameters
Age: 26
Weight: 175 Pounds
Height: 70 Inches
First multiple the weight in pounds with the number 13.8, we will call this value as X
175 pounds x 13.8 = 2,415.0;
Next multiply height by number 5, we will call this value as Y
70 inches x 5 = 350.0
Next multiply age by number 6.8, we will call this value as Z
26 x 6.8 = 176.8
Total Calories Needed = A + Y – Z + 67
Total Calories Needed = 2655.2
Also make sure to eat one gram of protein per bodyweight daily, as this is the prime muscle building nutrient.
Secondly make sure that you push hard when you weight lift. Go for between 8-10 reps if your a begginer and 5-7 if your intermediate or advanced. Make sure to it muscular failure on these- the point where you cannot lift the weight for another rep.
Also make sure not to neglect your legs and back when you train, becuase when you train them you create more testosterone throughout your body, which is a muscle building and fat burning hormone.
Lastly make sure you are making consistent gain in your work- make sure you are increasing the weight or reps each week, to be consistent in your gains.
Would cardio improve or hinder my muscle gain?
My metabolism is extremely high so i dont gain weight easily. Im lifting weights to gain weight. I know that jogging or running isnt gonna make me skinnier but it would improve my health. Im just wondering if it would hinder my muscle gain or improve my muscle gain by eliminating my cardio routine?
It depends what type of cardio you’re talking about. Anaerobic exercise, such as sprinting, or interval training, will help you with your muscle gain, as it uses the type of muscles you’re trying to build. Aerobic exercise, such as long distance running, is going to hinder your muscle gain, as it uses the leaner muscles in your body.
Just look at runners in the Olympics. The sprinters are bulky, and have a strong muscular build. The long distance runners are much leaner.
What is the best way to gain muscle without any supplements?
I’m 16 years old and have been working out for about an year, with only a little bit of muscle gain. I have about 11% body fat and really need help!!!
Kill puppies, drink alcohol and rape people.
Is better to workout 1 body part a day 6 days a week or 2 body parts a day 3 days a week for muscle gain?
Just curious for the fastest muscle gains , which one was better. I have tried both but not for a consistence basis longer then 2 weeks. Which one should I do to gain more muscle the fastest? I already am following a good diet and know how to lift .
i would go with 2/3
chest and triceps
back and biceps
lower body
Any suggestions on diets and nutrition for a 29year old woman trying to gain muscle srength?
Been lifting and working out for a few months and have seen little results. had history of anorexia but have overcome that. but, it has left me with a poor sense of what I should eat, when I should eat it to promote muscle gain. any suggestions or pointers….even direct me to a webste.
train and eat according to your body type
eat 7 meals a day
eat a lot of proteins in 2 cases: post-workout and before going to bed
eat simple carbs only post workout
eat lean sources of proteins: fish, chicken, legumes, game, low fat dairy
drink 3/4 gallon water a day
if you can’t remember when to eat, set an alarm
sleep 8 hours a day
Is eating lean beef good for working out/muscle gain/weight loss?
I’m a dude trying to gain muscle.
Is it good if i eat beef with a handful of brown rice?
Beef is good for muscle gain right?
Any protein source will do, even plant protein. Beef would work just fine, but it has other health concerns related with it. You mentioned brown rice, there’s actually a decent amount of protein right there. A recent article I read mentioned cholesterol as being as important as protein in gaining muscle so you could try eggs as well.
How can I gain weight and muscle without using Whey protein?
Now most people know that Whey Protein can help gain easy muscle and weight hence the creatine promoting weight and muscle gain. However, Whey protein is expensive, and so are the other protein powders/bars on the retail market. What are ways I can gain weight (healthy weight, not fat; I have a healthy diet) and muscle (I work out regularly) without using Whey protein?
The biggest factor when you’re trying to gain weight is how many calories you take in over the course of the day, not just necessarily how much protein you’re taking in.
You want to have enough protein to support muscle growth (good starting point is .7 – .9 grams of protein per pound of bodyweight per day), but more importantly you gotta eat more. At least 500 more calories than you expend every day, and it’s best to make sure this comes from good, healthy food sources if you want to minimize fat gain.
MUSCLE GAIN!!!!!!!!!!?????
I am a 16 year old guy, and I work out at a gym. I want to know how I can see the best results, with regard to muscle gain in the shortest amount of time. What should I eat after a workout, and generally? Cheers
http://ezinearticles.com/?Foods-That-Build-Muscle&id=540951
Weight Loss/Muscle Gain Update
Random ramblings after the gym. If you have any ideas and suggestions on how to improve my videos, what you would like me to show you, if you have any questions, please leave a comment or send me a message. I would greatly appreciate it.
Duration : 0:6:47
Muscle Gain?
What would be the best way to gain muscle in the shortest time possible?
gaining muscle takes a lot of time and dedication easiest way lift heavy as possible 4 days a week 2 on 1off 2 on 2 off get lots of sleep that is when your body recovers best and eat 3000-4000 calories a day mainly proteins and complex carbs. you should see a noticeable difference in 12 weeks that is about as fast as it gets.
Is it a good idea to eat for muscle gain on even days(protein and healthy fat) and for toning(salads))?
I want to eat a lot of meat and do heavy weights on even days and the odd days I want to run 10k and only eat salads and maybe something with sugar to keep me running just prior
BY DOING THIS I WANT one day gain muscle and the next get rid of fat , ie be Super lean like 3-4% – I this going to happen??????
not sure i totally get your question..
but from what i am understanding u are asking if u can eat less on the days u run.. and on the days u lift to eat more protein, etc..
to answer you.. u need good quality protein all the time.. as your body is always growing and needs to repair…
and the otherside of it.. no.. eating salads and sugar will not be sufficent for you.. as u need complex carbs for energy and fuel.. and this way u do not strip your body off the muscle when u do alot of cardio..
hope u get it….
Will a shoulder tattoo stretch and distort if I gain muscle?
I want to get a tattoo on my shoulder, but I am worried that it will stretch/distort due to my skin stretching as a result of muscle gain. My arms are currently 13.75" unflexed. I plan on one day having arms that are 17" unflexed one day. Is the shoulder area particularly vulnerable to stretching/distortions?
it really depends on your skin type. i got my tattoo last year and i have gained muscle yet the tattoo remains unchanged. good luck with your exercise and the tattoo
Is this a good approach to fat loss and muscle gain simultaneously?
Each day is 45min-1 hour of hard weight training- 4-5x a week
30-40 minutes of cardio- 4-5x a week
calories: I’m 160 pounds. eat 2100, workout burns 550-650 caloires.
this is for fat loss.
On non workout days I increase calories to about 3000 for rebuilding a bulking up the muscle.
good approach or bad? I’ve had seen some muscle gain, but fat percentage is same.
Let’s find out.
30-40 minutes or cardio. I’ll assuming running at a 9 min/mile clip so thats about 4 miles in a typical run, which is 500 calories for someone about 160 pounds. And hour of lifting 4-5 times per week is good for about 200-300 calories per hour so we’ll say thats 250 calories per weightlfiting session. For someone of your height BMR is probably around 1800 calories per day.
Therefore on a typical day you’re burning about 1800 + (500 * .7) + (250 * .7) calories = 2350, and we’ll add 200 for daily general activity. So you’re typical day you’re burning 2500 or so calories. Now you eat 2100 about 4 times per week, and 3000 about 3 times per week. Weekly calories is 17400/7 = 2485 cal/day.
As you can see you can see you’re essentially at about the break even point for calories. Consequently you won’t lose any weight because 15 calories a day is a pound of weight loss about every 230 days.
The problem here is in you’re approach, you want to GAIN muscle and lose FAT. These two do not work together. Think about it, to gain muscle you obviously would have to gain weight, if you want another pound of muscle you need another pound of weight. To lose fat, you have to lose weight, 1 pound of fat loss is a body weight change of 1 pound.
You might be tempted to say "okay, whats the problem, I’ll lose a pound of fat and gain a pound of muscle, this keeps my body at the break even point of my caloric intake."
Unfortunately this is not how it works. To build muscle you NEED a caloric surplus. Think of it this way, you have to lay down new protein in the myofibrils of the muscle to increase their size making muscle bigger. If you have a caloric deficit, where are those calories coming from, you’re body has to take every available but of energy and put it towards it BMR to perform your neccesary body functions, nothing is left over to build muscle. What’s worse, lean muscle is easier to break down than fat, so the first thing the body tries to break down when you’re in a caloire deficit is muscle. This is why you weight training while dieting, you’re body goes to break down muscle, but because of the weight training the body then holds on to the muscle because it says "hey wait, we need this".
For similar reasons you can’t lose fat on a caloric surplus. The only way fat is lost is when the body uses it up for energy. Well, fat is the longest and most difficult macronutrient to break down, so if you’re giving the body all the calories it needs in the form of pre-digested carbohydrates, proteins, and fats, it isn’t going to go to the adipocytes and start using the fat stored in them.
It’s best to concentrate on one or the either. Either cut down all the fat you want with dieting (while working out to prevent lean muscle loss), and then start building back up with a 250-500 calorie/day surplus. Or start with that surplus, build more muscle, and then cut it all back down and get lean. Thats the typical weight trainging cycle. Bulk (gain a bunch of muscle and some fat), then cut (lose that gained fat while preserving as much muscle as possible), then repeat.
Training in that middle zone won’t do much of either for you. You certainly won’t lose weight and its not conductive to muscle building. You might gain strength and increase your glycogen stores (more glycogen adds weight, as does the water that is stored with glycogen) but you won’t be gaining muscle.
where can I get safe suppliments for muscle gain?
Is there any safe suppliments I can take to gain muscle faster?
The grocery store . . .
The only really guaranteed safe and effective supplements for muscle gain are food — eating the right foods at the right times and with the right balance.
Supplements like a multivitamin and a good whey protein powder can help, but only if your eating habits are already very good — if not perfect. You can find these at any health food or natural foods store. You can also order online.
Keep in mind — supplements can not and will not help you unless you are already doing everything right (training, eating, resting).
I have always been told to gain muscle you must lift heavy weights with low reps and increase every workout?
increase the wight just a little. I have found this to be successfull in muscle gain but have encounted a problem . For example, when working my chest, my wrists, shoulders and elbows dont seem to be able to take the weight anymore but my chest is fine on the workload. any tips? or is this is far as I can go weight wise.
Ur correct about lifting heavy weights with low reps to get big. And yes go up in weight on each set u do. "Sometimes" the problem is that ur form may be wrong and ur putting my strain on other body parts rather than the initial part ur "suppose" to work out. Just check ur form to see if ur doing it properly may help. But if not…then maybe u need to take a lil break ( a lil time off) to build ur muscles/strength. Its important to get alot of rest bc thats when ur body is repairing the muscle u tore during working out. Thats the whole point to getting big. U break down ur muscle then let it repair and it keeps building and building on top of each other…thus getting bigger. Anyway good luck buddy.
For someone to look ripped is it more weight loss or muscle gain?
Because if it’s muscle gain, I’ve not made much progress. My diet seems o.k. I eat protein and keep my carbs low. I seriously think it’s my weight because as I lost weight I’ve began to look more ripped. Now, should I lower my protein intake to lose weight? Should the carb ratio stay the same or decrease as well? Weight lost here, not muscle mass.
You need both. That is why it is necessary to have a weeekly fitness routine that includes cardio, strength training, and flexibility, as far as the exercise part goes, and also a good nutrition plan. You should not lower your protein intake to lose weight. If you are in need of a better nutrtion plan, and even a great exercise plan, you may want to look into the P90X routine. It’s on infommercials all the time and it’s an extremely popular and effective routine that you can do at home which is created by Tony Horton. It includes 12 exercise routines, as well as a great nutrition plan. BeachBody offers the whole system for just $120, which is an amazing price for all that! I have a BeachBody online store, if you would like to check it out: http://www.CoachMirdza.com
How much weight can be attributed to muscle gain in women who begin working out?
How much weight can be attributed to muscle gain when a woman begins a resistance training program?
I started a resistance training program about 3 months ago, but I am gaining weight. I am not sure if it is muscle, water retention or fat.
It would depend on the age of the woman. A younger woman would heal faster and do more weight training sessions (like every other day) while an older woman would have to wait for DOMS (Delayed Onset Muscle Soreness) for a few days and could only resume weight training every five days, as soon as all the soreness is gone.
Usually, in your 20s, you’ll need a day or two of rest, in your 30s, you’ll need two or three days, in you 40s, you’ll need three or four days…in your 50s, you’ll need four or five days…and so on. Older people do not experience soreness longer, they just have to wait longer for the healing/repairing to start. It’s not even a problem to have to wait for DOMS, you can just do aerobics in the meantime. The most important part is that as soon as the soreness is gone…you have to go at it again. Your body got stronger to adapt to your need but if you don’t take advantage of it, your body will adapt again and get rid of it in a couple of days (use it or lose it).
I helped that guy once who could not progress because he did weight training once a week. A week was enough for him to push his muscles beyond their limit, damage the fiber, have to heal stronger, get sore, then lose it all since he would not use it fast enough. Very frustrating to get sore every week and not progress. I just had to tell him to use his muscles AS SOON AS they were not sore so he could maintain them by using them or improve them again by pushing them. Now, he’s doing weight training every 4 days and he’s progressing nicely, forgetting about the 7 days week calendar that usually gets in the way of your body clock.
Other people will not progress because they don’t even wait for DOMS and exercise too early and too much so their body can never have time to rest and heal stronger. You DO NOT get strong while exercising…you get strong by healing and repairing stronger.
I would depend if you push yourself hard or not so hard which would be based on the threshold of pain when experiencing soreness.
It would depend if you decide to get sore every time, building muscle mass every time and healing stronger every time or if you decide to be sore only one out of two times, so you do the same reps and weights and do not add reps or reduce reps and add weight one out of every two times, just to confirm that you healed strong enough so you don’t have to get sore this time and heal stronger again. I like this method because it’s a way to let your body know that sometimes, it’s enough and it’s doing a good job at healing stronger. Otherwise your body might burn up when it’s NEVER enough because you’re pushing ALL THE TIMES!
It would you depend if you’re doing weight training on all your muscles, including the calves, the hip adductors and the hip abductors or if you’re just working the main muscles. Also is you’re doing calisthenics, or adding free weights or using gym machines…
I can tell you that in my case, I did weight training for 3 months, every 5 days (18 whole body sessions, calisthenics and free weights + the Thigh Master and exercise tubing). My weight did not change (122.6lbs and still 122.6lbs three months later) but I lost 2% of body fat percentage so I got thinner and went down a dress size (I used the body measurements method).
I was not looking to lose weight, I just wanted to focus first on eating healthier (not a low calorie diet) and getting back in shape. My strength tripled on the small muscles (abs, triceps…) and quadrupled on the big muscles (quads, gluteus…)
During those 3 months, I also did aerobics (walking/jogging + bicycling + swimming) and I ate more to have enough energy to exercise. For all my exercising (both aerobics and anaerobics), I used 27,000 calories (a daily average of 300 calories expenditure) and since each pound of fat reserves is 3,500 calories, I would have gained 7.7lbs if I had not exercised (but of course, I would probably not have eaten so much, if I would not have needed all those calories to exercise).
It is logical to assume that if I lost 2% of body fat percentage and maintained my weight, then I probably gained 2% of muscle mass by losing fat reserves with aerobics and gaining muscle mass with aerobics and weight training. Plus, as you replace one with the other, you get obviously thinner, stronger and can actually see the muscle definition. At 122.6lbs, 2% would be almost 2 and a half pound of muscle mass gained in three months.
Again, if you’re younger, you’ll have to do weight training more often than every 5 days (as soon as you stop being sore, otherwise you lose your recent progress in a couple of days) so you could gain muscle mass faster.
I wish you the best.
Edit:
I don’t care about my weight. If I get thinner, stronger and get 2 and a half pound of muscle mass, my metabolism will go higher. (35/50 calories/A DAY for each pound of added muscle mass),
So…I’m thinner, stronger AND I can eat more? I think that is well worth an hour of exercising daily.
How to tell difference between fat loss and muscle gain on scale?
I’m starting the South Beach Diet today, and am thinking on all the times I’ve heard people say they’ve lost ‘x’ pounds of fat, but gained ‘y’ pounds of muscle. Exactly how does one figure this out? Details, please!
On a scale you will not be able to tell the difference between fat and muscle. Are you in a exercise program along with your diet? If that’s the case you may gain a little weight at first becuase muscle weighs more than fat, but then lose the weight as the muscle burns the fat away. Your best indicator of losing the body fat is looking in the mirror, clothes fit better or getting looser, you have more energy. I’d like to suggest that the fad diets (south beach, atkins) are not really the best diets to go on. These diets can make your body deficient in some areas and in some cases has ruined people’s health. I’d say do a little research to make sure the diet is right for you. Most people that get on these diets lose a lot of weight at first but then get off the diet and put the weight right back on. I’d say change your eating habits and watch what you eat with good exercise and you’ll lose the weight regardless and keep it off. Hope that helps a little.
What supplement do you use to gain muscle?
I’m trying to build muscle and fast. Is there any good supplement that are good for muscle gaining. Does it taste good?
there are too many too name.
what is the best muscle gain supplement?
i got good diet,good exercise but it look like i can’t gain in muscle size i am gaining more fat then muscle and the creatine is just putting a water into my body so i stop using it.
Creatine is horrible, it just adds water weight as you obviously already realized so good work on discontinuing it. As long as you are a male and you are between the ages of 14 and 30 the most common reason for not putting on muscle is not enough protien in your diet. The number 2 reason is incorrect lifting program. If you are female or younger then 14 or older then 30 then your problem could be lack of testosterone. Female do not produce enough testosterone naturally to put on muscle mass. They can get extremely toned, strong, and lean naturally but if they are putting on mass then they are doing steroids or adding testosterone another way. When you are younger then 14 your body is usually (not always) not producing enough test. to get much mass and when you turn 30 some males stop producing enough test. to put on muscle mass. Its usually not very common at 30, its more common as you get closer to 50 but it does happen to some males that young. First the protien, you absolutely have to get between 0.5 and 1.5 grams of protien per pound of your body wieght per day (with 1 gram per pound being the best). So if you weight 150lbs to get the best results then you need at the very least 150grams of protien every single day whether you are lifting that day or not. Most people do not get anywhere close to this and thats the most common reason for disapointing results at the gym. In my opinion, Isopure protien is the best, its 0 carbs, low calorie and high quality protien. As far as your workouts go, you need to be doing high weight low rep workouts. So for bench press for instance you should be doing a warm up set of 12 to 15 reps then do 3 sets with each set having between 6 and 8 reps. So for me for instance, when I was trying to put on muscle heres what I would do after my warm up set. (my max is around 405) I would start with 225 for 8 reps, then do 275 for 8 reps, then do 325 for 6 to 8 reps. As soon as I did a work out where I could do my last set for 8 reps then I would up the weight 5 to 10lbs. The most common reason for gaining more fat then muscle is poor diet. You are eating too many calories and not enough protien. So you need to reduce your caloric intake and increase your protien intake. The best way to do this is to replace one of your meals with a protien shake like the one I suggested. The best time to drink a protein shake is within 30 min of finishing your workout.
What are some good workouts for fast muscle gain?
I’m planning on going to the gym every other day soon and i was wondering what are some good workouts for getting in shape and gaining muscle to get buff. And what type of foods/vitamins should i eat before/during/after workouts
My answer might be different if I knew your age. If you’re a teenaged boy, you’re probably going through a major growth spurt which is, in itself, burning a lot of calories (which will make weight-gain more difficult) and putting additional strain on your tendons and ligaments. If that’s the case, I advise you not to push yourself until your growth spurt passes.
I began serious weight-lifting at around age 20 during my college days, by which time my growth-spurt had passed. At 6′1" and only 145 lbs., I was rather scrawny. I gained 5-10 lbs of muscle per year for the next several years. I bought an inclinable bench with a leg attachment, preacher bench, and pulldown, plus about 400 lbs. of weights. It was cheaper than even six months of gym membership, and I could work out whenever I wanted. Exercises: bench press, curls, pull-downs, crunches, leg curls, leg extensions, squats (avoid going down too low to avoid knee injuries), dips. Make sure you warm up your joints first, especially your rotator cuffs. Nutrition: Avoid dairy before a workout because it has lactic acid, which can limit the number of reps you do. (The "burn" in your muscles when you strain them is due to lactic acid.) Dairy after a workout can be helpful because it has protein. A fruit smoothie with whey protein is an excellent source of energy before a workout.