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Question about muscle.



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NAUSIKAA
Posts: 4,848
11/9/12 3:48 A

You need a calorie surplus to build muscle, so sort that out first, but it shouldn't take a year to build a pound of muscle. With strength training and about 200-300 calorie surplus/day you should be able to build at least 1/2 lb per month for the first few months. I've never been underweight so I don't know if it's different then. However if you want definition, you need to lose bodyfat and you need a calorie deficit to do that. Just decide if you want more muscle mass or more muscle definition and adjust accordingly.



MOTIVATED@LAST
Posts: 13,664
11/8/12 5:55 P

As you lose the layer of fat over the top, muscle becomes better defined, even if there is no change in muscle size.

This is why bodybuilders 'cut' close to a competition. Despite this actually making them weaker, the thinner covering over the top means they actually 'look' their best.

Definitely add strength training if you want to see more muscle. Squats are an awesome exercise, as they work a whole range of lower body muscles in just one move. Single leg squats are even more challenging and effective as you work up to them.

M@L

Edited by: MOTIVATED@LAST at: 11/8/2012 (18:03)


MMEEAAGGX3
SparkPoints: (1,281)
Fitness Minutes: (1,876)
Posts: 1,049
11/8/12 5:42 P

Thanks guys!!



EEE777
SparkPoints: (69)
Fitness Minutes: (0)
Posts: 23
11/8/12 5:36 P

If you're looking to build muscle, I definitley second the suggestion to do some strength training. It can be a really fun way to mix up your workouts. As for measuring changes in muscle, you can always take measurements and compare from one month to the next. The gym where I belong offers free fitness assessments and it's fun to see changes in your biceps, quads, calves, etc.

Good luck!



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
11/8/12 5:20 P

Be careful not to use the scale as your gauge as to whether you are getting smaller. Because your body is made up well over 50% water any slight variation in your nutrition, hydration, workouts and yes, even hormones can lead to a shift on the scale, but will not have any effect on your size. As you shrink the fat that sits over the muscle, you will appear more defined.

I hope this helps!

Coach Nancy



MMEEAAGGX3
SparkPoints: (1,281)
Fitness Minutes: (1,876)
Posts: 1,049
11/8/12 5:13 P

Thanks! But how would I be noticing my muscles from me getting smaller when I'm not getting smaller? Lol



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
11/8/12 5:01 P

Hi MMEEAAGGX3,

Cardio exercise is catabolic (or muscle wasting in nature). While you will build strength in the muscles you are working, true muscle hypertrophy (or growth) comes from strength training. What you may be seeing is that because you are already at a healthy weight, you are continuing to shrink fat so that the muscle you do have more definition.

I caution members about using the scale for measuring their progress. There comes a time when you may want to have your body composition done to see the amount of lean body mass you have in relation to your body fat. Many gyms offer this service to their members or for a nominal fee.

Coach Nancy



MMEEAAGGX3
SparkPoints: (1,281)
Fitness Minutes: (1,876)
Posts: 1,049
11/8/12 4:47 P

I am 5 foot 6 and usually around 120-123 pounds, which is really on the very low side. I know everyone says that it takes 6 months to a year to even put on one pound of muscle...But I've been power walking / running (not all at once) at a 10% or higher incline for the past 30 days for 60-80 minutes per day. Before when I was not exercising, I'd eat 1850 calories per day. Now I eat 2500 BUT I'm burning over 700 per day, so I'm still taking in the same amount. However, after a month of doing this, I've noticed I'm now at about 125-126, but my body fat is going down some. I also notice my leg muscles are a lot more noticeable which is what I wanted. If you are underweight or close to being underweight do you gain muscle faster? It just doesn't make any sense to me. I'm really happy with the results I just wanted to know if it COULD be muscle, and if not, then why are my leg muscles popping out way more?



 
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