Your Weight In Muscle

Your Weight In Muscle



Your Weight in​ Muscle
You probably have heard that muscle weighs more than fat. Many people notice a​ small weight gain when they begin lifting weights consistently. as​ a​ general rule,​ if​ you lift weights 2 to​ 3 times a​ week,​ you can gain 1 pound of​ muscle per month for about 6 months. After that,​ the​ rate of​ increase slows down as​ you start to​ reach your genetic potential. For the​ same reason,​ you will make a​ lot of​ progress on​ weight progression at​ the​ beginning,​ but the​ longer you lift; your progression will lessen because you are reaching your genetic potential.
Don’t be alarmed at​ the​ extra pounds of​ weight from weight training because it​ is​ well worth the​ effort. For every 3 pounds of​ muscle you build,​ research shows you increase your resting metabolic rate by about 7 percent. For example,​ if​ your body burns 1,​200 calories per day not counting exercise or​ any other movement,​ you would burn an extra 84 calories per day with those 3 extra pounds of​ muscle.
Many women have a​ difficult time outgrowing 23 pound dumbbell weights,​ because they are afraid that if​ they increase the​ weight they will bulk up. if​ you are happy with the​ strength and appearance of​ your muscles,​ you can do a​ maintenance program with 5 pound weights. However,​ if​ you want more strength,​ you could progress to​ 8 or​ 10 pound weights and still not bulk up. Using heavier weights can increase muscle size,​ but it’s highly unlikely that you’ll get bulky. Women don’t naturally have enough of​ the​ hormone,​ testosterone,​ required to​ build huge muscles,​ and even if​ you could bulk up,​ you’d have to​ use significantly heavier weights.
Another option to​ tone muscle is​ to​ increase your repetitions instead of​ increasing weight. a​ highrepetition/lightweight program will develop muscle tone and increase strength and endurance without significantly increasing muscle size.
I like to​ tell my clients to​ not just go through the​ motion when lifting weights. I ​ use the​ word squeeze a​ lot to​ describe the​ contraction of​ the​ muscle you should be focusing on. Think about the​ muscle you are working and squeeze or​ contract it​ as​ you are lifting. You will get a​ lot more benefit for your efforts if​ you squeeze the​ muscle on​ the​ lift rather than just raising and lowering the​ weight without focusing on​ the​ muscle.
For more information and tips on​ exercise,​ go to​ http//www. easyexercisetips. com




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