Why am I not gaining muscle mass?
1. Ate 1 - 2 grams of protein per pound of bodyweight a day. So for 150 pound person it's 150 grams or more of protein a day. 2. Eat enough of calories. It should be minimum 500 cals above your maintenance calories. So if for example you need 2000 cals a day to maintain weight then you need to ate 2500 or more to build muscle. Some fat will build up in process after few months but if you do not ate too much cals above your maintenance it should not be anything what you could not get ride of in few months of dieting. Depending how fast your metabolism is and how active you are you may need to ate up to 3500 or 4000 cals a day to build muscle. So experiment what works best for you. You can use of those online calculators what are all around Google to calculate your approximate calorie needs and then start from there. Once you have calculated calories to maintain weight add 500 and do that for month. if you still have no weight gains then add more 500, etc. It's also good to watch your body fat % so you would know do you actually add fat or muscle. Eating too much cals will just add fat and not eating enough will not add muscle... 3. Are you lifting heavy enough? To build size you need to do 6 - 12 reps by 3 sets using weight what would let you do more than 6 reps but not more than 12. So if you can't do 6 reps decrease weight and if you can do more than 12 reps increase weight. Make sure you are really struggling last couple of reps. 4. Maybe you are lifting too much? You should give muscles minimum 24 hours to recover before you work same muscles again. Otherwise you will owertrain and that will not get you anywhere. Different people recovers differently so your muscles may need even up to a week of rest. So experiment and see what's the best for you. 24 hours tho should be minimum rest...
I want to gain muscle not fat?
Weight lifting, progressive resistance training, is the most effective way to increase muscle mass. You have to do it right, of course. Some folks seem to think that a couple sets of bicep curls and bench presses are all they need.... I would recommend a good, basic program that addresses all the major muscle groups of the body. Do that for 6 months or a year and see how you're doing. While you're doing that, you can read up on the different lifting strategies for improving strength, muscle mass, athletic ability, etc. and then specialize according to what your goals are. Don't neglect your diet. You want to eat sufficient high-quality protein to take care of repair and growth, but that's not nearly as much as you probably think. You don't need silly supplements like "protein shakes" or all the other protein supplements on the market. Eat a good balanced diet. Plenty of fruits, veggies, and complex carbohydrates.
Can you eat junk food and gain muscle not fat?
I workout 7 days a week. I run 4 miles non stop, punch boxing gear for 2 hours, crunches, push ups, leg reses. And I eat extremely ealthy. (Am a teenage girl) I gained muscle and burned fat. But am jest so treated of this only healthy food. Can I eat junk food after working out for like 4 hours? I see Ryan Lotche for example he eats junk food but he workouts a lot, can I do the same think?
How can I gain my arm fat?
In your apparent language: Gain muscle, not fat man. Muscle is sexy, man. Do push-ups and squats. these are damn sexy man... Mocking aside: Push-ups and squats build muscle, and having muscle instead of fat means that you are more likely to keep this instead of one day having sexy arms and legs, and the next having twigs. you should end up with one day thicker hot limbs, and the next have chisled muscles that turn many people on ^-^ depending on your gender and sexuality and preferences you'd want this ^-^. Do 15 of each a day, then after around a week build it up in groups of five until your body is used to doing 20 of each, then go up to 25 of each, 30 of each, 40 of each, 50 of each. Probably shouldn't go past 50 of each ^-^. You appear to have fast metabolism, so if I were you, I'd work out when I'm more likely to lose weight then stuff my face on a high calorie day before this...may work may not ^-^ Also, I'm a 14 yearold girl, and if your a girl, I want to have your metabolism! and if your a guy....Do my regime then call me. Hope this helps ^-^!! please take no offence at my mocking, or my uncertainty at your gender ^-^!! By the way, you said "can't gain no weight" that's double negative so you really said you can gain weight so yeah...Don't mind me ^-^ Little pedantic person over here, always have been, always will!! <>< <--blubblubblub!
How do I gain muscle without losing fat?
You just eat more. If 3000 calories isn’t enough, bump it up to 3300. Eventually you will move from losing weight… to staying at a stable weight… to gaining weight slowly… to gaining rapidly.You need to make sure that your calorie intake allows you to gain weight slowly - this gives you the highest chance of gaining quality muscle, without excess body fat.To gain muscle, for skinny people who have fast metabolisms - there are five things you have to do.1. Eat a LOT of food2. Eat the right kind of food3. Exercise with resistance training - either weights or bodyweight4. Use the right exercises that stimulate maximum muscle growth5. Ensure adequate rest and recovery.I’ve written about all of this in detail here - And I’m a former skinny guy, so I know the pain.This is how skinny guys put on musclePeace.
How do I gain mass, but not fat?
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Why am I gaining muscle but not losing fat (not getting lean)?
For a simplified model, you can consider your body as a heat engine: if you consume more calories than you burn, you will gain weight. The composition of the weight you gain (fat, muscle, or likely both) will depend on the kind of activity or exercise you perform during that time. If you’re gaining muscle but not losing fat, you must be consuming more calories than you burn while also engaging in some sort of resistance training. Good for you!For novice trainees, it’s possible to build muscle while also losing fat, keeping your weight about the same. This is difficult to do, though, and the rate of muscle gain will be lower than if you consumed sufficient calories to gain more weight.If you want to lose fat, you will need to consume fewer calories than you burn, requiring your body to harvest stored energy (fat cells) to make up the difference. Reviewing our simplified model of the body, you can eat less (consume fewer calories) or move more (burn more calories). Both are necessary for the speediest results, and resistance training while dieting will help you keep more of the muscle tissue you have gained.
How do I gain muscle without gaining belly fat?
First of all, the quality of food you are consuming is very important. I understand that there are financial restrictions, but there is no way around eating well if you're hoping to bulk up. Your diet must be filled to the brim with whole grains, fruits, and, in lesser quantities, lean meats (think chicken, turkey, fish, etc.). Many foods that are high in calories are deceptive because they are not very useful. Most libraries have excellent nutrition books available, and the one I always recommend is Sports Nutrition Guidebook by Nancy Clark. It's an easy read (more practical info than specific scientific info) and very useful if you're active. Eating becomes a lot less enjoyable when you're trying to cram food down your throat so you have energy for your lifts, but it's necessary to add muscle. Your body can only do so much with the available energy that it has. If you want your muscles to do more, then you have to eat. That being said, is it possible that you are eating too much? Many people put on excess fat while trying to build muscle because they stop doing cardiovascular exercises and or they severely overestimate the kcals they need in a day. Take a good, long look at your daily intake and see if there's anything that can be trimmed.