TRUTH FITNESS BLOG
Of course if you are skinny you can build muscle. But you will have to put in work!!! It’s not as simple as going and getting a gym membership and lifting weights 3-4 times a week. Hope this helps you hard gainers!!
In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven't gained by then, increase your calories by 500 a day.)
A. Your weight in pounds: _____
B. Multiply A by 12 to get your basic calorie needs: _____
C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise): _____
D. Strength training: Multiply the number of minutes you lift weights per week by 5: _____
E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: _____
F. Add D and E, and divide by 7: _____
G. Add C and F to get your daily calorie needs: _____
H. Add 500 to G: _____. This is your estimated daily calorie needs to gain 1 pound a week.
If you are lifting around 10 to 12 reps then you are actually using more of your slow twitch muscle fibers. Keep your weights heavy and don’t go beyond 10 reps. Doing this helps you hit the maximum amount of muscle fibers.
3. Max Out Only Once Per Muscle Group
Do not go to failure each time you train, you want to keep your muscles stimulated and in growth mode. Every time we workout the muscles tare but if you are over training it may take two weeks for your muscles to repair if you are maxing out to much. Rest is the best way to stimulate and grow your muscles. Example: If you are doing bench press and cable fly on the same day. Only go to failure with bench press, do not go to failure on any other chest exercise.
4. Quick and Intense
For Hard gainers that are trying to gain muscle all workouts should never be 2 hours long. Every workout should be intense and quick if you want to get results. Your sets need to be done close together, I say around 30 – 60 seconds rest. Always setup your superset so you won’t have to think about your exercises. 4 to 5 sets of each workout should help you build bigger muscles.
5. Do More Compound Training
You’ll never build the muscles that you want if you are doing bicep curls and leg extension on the same day. You might be able to gain muscle over a long period of time by doing this method but if you are a hard gainer it may take years to get to your goal. Set your goals to help muscle groups that go together. Example: Back and Biceps, Chest and Triceps, Glutes, Squads, Hamstrings. Shoulders and Abs, Calves can be done on leg days. You can do these workouts on different days to confuse the body. It is also important to use different angles.
Not getting enough sleep isn't the only thing sapping your energy away. The small things that you do and don't do can exhaust you both mentally and physically. Having less energy can make your day a chore, here are some bad habits that can make you feel tired, plus tips to help you get that energy back!
|White Rice (100 g)||Brown Rice (100 g)|
Being in the personal training business for nine years many women have said "I do not want to lift heavy because I will look like a man". If you want to have a leaner look lifting heavy is how youget it. You absolutely will NOT build manly-looking muscles from lifting anything over 10 or 12 pounds. No matter how heavy you lift as a female your testosterone levels simply are not high enough to build muscle like a man. You will gain lean muscle mass but rest assure that mass will result in feminine curves that is not manly.Your muscle will look more defined, and you’ll add curves in all the right places. Lifting heavier requires you to keep your core tight. Doing so will help to strengthen your core and increase muscle tone,which will ultimately lead to a flatter stomach. Lifting is especially important for us females because it helps boost bone mass, which we tend to lose as we age. You will feel stronger, and I am not just talking about feeling physically stronger, but mentally too.Lifting does wonders for yourself-esteem, you’ll feel empowered and ready to take on whatever your day brings.The more muscle you build by lifting, the more fat you’ll burn all day long! So, even though it is true that you may burn more calories with an intense cardiovascular session than you would lifting weights for the same time period,you will actually burn MORE calories throughout the course of the entire day after your weight training session.