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MOONBEANS's Photo MOONBEANS SparkPoints: (4,393)
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7/11/16 3:39 P

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Tymberwolfe,

I think the best way to increase muscle is to lift heavy weights. While other forms of exercise have many excellent benefits, the best way to increase muscle size and strength is to lift heavy.

I use a program called Starting Strength. Lots of resources about it on the Internet. It will help you add muscle mass quickly and relatively painlessly. I work out very hard 3x a week on the program and have gotten so much stronger and more muscular.

Another good resource on the web is bodybuilding.com - tons of exercise programs on there for gaining muscle.

Discipline is simply choosing between what you want now and what you want most.


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MOONBEANS's Photo MOONBEANS SparkPoints: (4,393)
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7/11/16 3:34 P

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Daeglo,

I have been using a protein supplement from Garden of Life called Raw Protein and Greens. You can get it at Whole Foods or Sprouts. It is pretty good, actually has a minty aftertaste. I use just one scoop a day in water, which adds 100 calories and 20 grams of protein.

A good way to try them out is to buy single serving packets - I know Whole Foods carries them for most brands. It is more expensive than buying a container, but this way you can taste one without having bought a whole container.

Discipline is simply choosing between what you want now and what you want most.


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DAEGLO's Photo DAEGLO SparkPoints: (2,478)
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6/4/16 9:25 P

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Great post, very useful information!

I feel like I'm eating twice as many protein rich vegan foods, but still not getting enough protein. I have been considering adding a protein supplement to meals. What brand do you use?

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ZUMBANERD's Photo ZUMBANERD Posts: 98
5/23/16 4:55 P

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I've been doing pilates and barre classes and gaining muscle with them. I only do it twice a week and the rest I just walk and do other cardio (favorite classes are cardio kickboxing and zumba). You definitely want to make sure that you are having enough protein to build muscle. Sometimes I get frustrated as I'm trying to body fat and the only way to know if I'm really losing it is with the scale at my gym that is able to break down the body composition so I can see that usually when my weight is up so is my muscle mass, but my fat percentage is going down.

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PETALIA's Photo PETALIA SparkPoints: (132,433)
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3/2/16 4:35 P

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P.S. Tymberwolfe, there is a SP team which you might enjoy: Vegan Fitness and Nutrition www.sparkpeople.com/myspark/groups_i
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ividual.asp?gid=486


PETALIA's Photo PETALIA SparkPoints: (132,433)
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3/2/16 8:23 A

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This is a really big question and something that I've been working on myself for years. It takes much more time for women to create muscle than men. Be patient. A weight only scale isn't going to tell you if you are gaining muscle. There are body composition scales which will inform you as to your body fat, water weight, and muscle mass. No measuring system is considered accurate. These scales are easy to use and will give you a baseline and a means to follow and track your progress.

Diet. Protein is necessary for building muscle and it is so overrated. Eating whole foods without going crazy about protein seems sound to me. Amino acids are the building blocks of protein. Getting the nine essential amino acids in a plant-based diet is tricky. Complete proteins are common in animal products. In plant-based foods, spirulina, hemp, quinoa, tempeh, are a few of the few. Some folks say that if you eat a wide variety of foods in a plant-based diet, you'll get all the amino acids by the end of the day. I use a hemp protein powder to help me. It is not nice tasting. It doesn't have any additives. It gives me a bit of protein and I'm sure to get all the essential amino acids.

Most important to muscle building is your training. Resistance work builds muscle. Resistance can be found in body weight training, calisthenics, suspension trainers, resistance bands, isometric exercises. Using weights is not necessary. Cardio does not build muscle. It can eat muscle by using muscle for fuel if you're not careful. That's why a body composition scale can be useful. It enables you to see what the weight being lost is - muscle, fat, or water.

I'm no expert or anything. These are ideas and things that have helped me.

MAUITN's Photo MAUITN Posts: 15,232
2/29/16 9:01 P

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There is usually a button on the page to click and request to join the group. Usually takes a day or two and you will receive an e-mail that you have been added.

Earnie - Monteagle, TN
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I would love to live like a river flows, carried by the surprise of its own unfolding. -John O'Donohue

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If something is holding us back, today is the day to begin to push back. Today is always the best day


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TYMBERWOLFE's Photo TYMBERWOLFE Posts: 2,378
2/29/16 7:41 P

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How do I join a closed group?

"Learn from the past, set vivid, detailed goals for the future, and live in the only moment of time over which you have any control: now." ~ Denis Waitley

https://twitter.com/Greenergrad

https://pinterest.com/tymberwolfe/

It's hard to beat a person that never gives up.~Babe Ruth






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PATH1140 SparkPoints: (28,015)
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2/29/16 7:21 P

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There's a (closed) facebook group you might enjoy "Vegan Bodybuilding and Nutrition".

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TYMBERWOLFE's Photo TYMBERWOLFE Posts: 2,378
2/29/16 7:09 P

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I workout really hard with beach body Insanity. I am trying to build muscle. Is there anyone who works out super hard to get muscle? Is there anything you do (natural) to increase muscle? Get extra protein?

"Learn from the past, set vivid, detailed goals for the future, and live in the only moment of time over which you have any control: now." ~ Denis Waitley

https://twitter.com/Greenergrad

https://pinterest.com/tymberwolfe/

It's hard to beat a person that never gives up.~Babe Ruth






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