I'm training but I seem to be getting heavier-is it fat or is it muscle?
You hear people say it all the time, they've been training for a couple of weeks and they seem to be gaining weight; to which they affirm is attributed to muscle gain!
The question of weight gain due to muscle building can get quite tricky, especially if you're an athlete or body builder. I'll stick to addressing the queries of those of us that are active and exercise, but aren't performance athletes.
You hear people say it all the time, they've been training for a couple of weeks and they seem to be gaining weight; to which they affirm is attributed to muscle gain!
The question of weight gain due to muscle building can get quite tricky, especially if you're an athlete or body builder. I'll stick to addressing the queries of those of us that are active and exercise, but aren't performance athletes.
The question of weight gain due to muscle building can get quite tricky, especially if you're an athlete or body builder. I'll stick to addressing the queries of those of us that are active and exercise, but aren't performance athletes.
One key factor to remember is that it takes about 4-6 weeks to build 1.5 lbs of lean muscle tissue. On top of that you have to consider the strength training intensity. Casually lifting some weights with very little enthusiasm isn't going to do it. You'll probably need to do about 2-3 days per week of weight lifting at an intensity that is challenging. When I say "challenging" I don't mean the psychological challenge just to get to the gym!
To build muscle you also need good nutrition. Eat plenty of fruits, vegetables, healthy fats (avocado, olive oil, nuts and seeds etc...), and lean proteins (chicken, fish, and beans etc...). Cut out the processed foods.
Sometimes when people start to exercise, they think they can eat more to fuel their performance. While this is true for athletes, I encourage you not to increase your food intake, but don't reduce your calories either. I implore you to focus on improving the quality of your food. Avoid empty calories like pasta and bread.
Your takeaway points are:
-If you're gaining weight at a rate higher than 1.5 pounds in a space of 4-6 weeks, a good portion of it will be fat.
-The rules that apply to athletes don't apply to us. Their training volume is very different from the average person. One rule that does run across the board; you need to lift weights with some frequency and a good intensity to build muscle.
-Cardio vascular training doesn't build muscle, weight training builds muscle. If you're not lifting you're not building muscle.
One key factor to remember is that it takes about 4-6 weeks to build 1.5 lbs of lean muscle tissue. On top of that you have to consider the strength training intensity. Casually lifting some weights with very little enthusiasm isn't going to do it. You'll probably need to do about 2-3 days per week of weight lifting at an intensity that is challenging. When I say "challenging" I don't mean the psychological challenge just to get to the gym!
To build muscle you also need good nutrition. Eat plenty of fruits, vegetables, healthy fats (avocado, olive oil, nuts and seeds etc...), and lean proteins (chicken, fish, and beans etc...). Cut out the processed foods.
Sometimes when people start to exercise, they think they can eat more to fuel their performance. While this is true for athletes, I encourage you not to increase your food intake, but don't reduce your calories either. I implore you to focus on improving the quality of your food. Avoid empty calories like pasta and bread.
Your takeaway points are:
-If you're gaining weight at a rate higher than 1.5 pounds in a space of 4-6 weeks, a good portion of it will be fat.
-The rules that apply to athletes don't apply to us. Their training volume is very different from the average person. One rule that does run across the board; you need to lift weights with some frequency and a good intensity to build muscle.
-Cardio vascular training doesn't build muscle, weight training builds muscle. If you're not lifting you're not building muscle.
