era health

Posted by Health , , Monday, November 21, 2011 11:08 AM

era health

Your_Weight in Muscle

Posted: 21 Nov 2011 01:08 AM PST

You've probably heard that muscle weighs more than fat. Many people notice a slight increase in weight when they start lifting weights consistently. Generally, if you lift weights 2-3 times a week, you can add one pound of muscle per month for 6 months received. 


Then the increase slows down, you start to reach your full genetic potential. For the same reason that you will make great strides in the progression of weight at first, but the more you raise, your progress is reduced, because you reach your full genetic potential.



Do not be alarmed by the extra pounds of weight in strength training because it's worth it. For every 3 pounds of muscle you build, research has shown, you increase your resting metabolic rate by about 7 percent. For example, if your body burns 1200 calories per day (without exercise or other movement), you burn 84 extra calories a day with 3 pounds of muscle.


Many women have a hard time exceeded 2-3 pounds dumbbell weight, because they are afraid if they increase the weight, they will bulk up. If you are satisfied with the strength of your muscles and look, you can make a maintenance program with weights 5 pounds. If you want more power, however, can be set to 8 or 10 pounds of weight and progress still can not bulk up.


With the heavy increase muscle mass, but it is highly unlikely that you will get bulky. Women, by nature, do not have enough testosterone necessary to build big muscles, and even if you should increase your weight, you use much heavier weight.


Another possibility is muscle tone, increase your repetitions instead of increasing weight. High-repetition/light-weight a program designed to increase muscle tone and strength and endurance with no significant increase in muscle mass.

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