Los Angeles, CA -- (SBWIRE) -- 10/01/2013 -- Many who work out do so to decrease body weight and body fat, while others work out to increase body weight through muscle mass. While each group requires a different approach, muscle mass is essential for body function and overall health; any person looking to get fit should make building muscle part of their fitness goals.
Current recommendations from the American College of Sports Medicine include two strength-building workouts per week. This is because muscular development contributes to not only strength, but to increased stamina, metabolism, stronger bones, and helps to decrease the risk of injury.
Gaining muscle mass involves two components: proper nutrition, and resistance exercises to increase muscle strength. A diet should not only include adequate protein intake, but balance that with complex carbohydrates, calcium and, if needed, supplements for weight gain. Fitness experts recommend determining how many calories a person burns each day through general activities and regular workouts, then supplement this by adding 250-500 calories depending on activity level.
If the thought of consuming additional calories is daunting, try breaking large meals into 4-5 smaller ones. Extra protein can come from milk, fish, yogurt, and various nuts. Many of these can be eaten as a pre-workout snack or post-workout fuel if the next meal is a few hours off.
For workouts, ensure that reps and exercises vary during each training session. Higher reps with lower weights will tone, but not increase mass. Slower reps with a higher weight will increase strength, thus increasing mass. Make sure not to over- or under-isolate muscle groups. Aim for a full body training session that includes an emphasis on upper body one day, with smoother exercises for the lower body, and reverse the focus during the next session.
Experts suggest gaining approximately 1-2 pounds of muscle per week, and sticking with a plan for at least 3-4 weeks before changing. Give the body time to adjust, and soon the muscles will start to grow, and the body will be stronger for it.
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