Calories & Lifting

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Calories and Lifting - Keys to Muscle Gain
by Bernice Eker

There are probably countless individuals out there hell-bent on losing weight. However, there is probably an equal number of individuals struggling and their best to gain weight.

If you are someone skinny, many people would probably look at you with jealousy when on your part, all you could ask yourself is "Why can't I gain weight?" The answer is genetics.

Your metabolism, which is a product of your genetic makeup, is good-too good. It is higher than the usual metabolism of an average individual, and thus, no matter how plenty you eat, your body stays the same as ever-skinny. Genetics is difficult to fight with, but it does not mean it is impossible. In fact, gaining weight despite extraordinary metabolism is possible. It will take a lot of effort and determination to do so, though. The amount of preparation, effort, focus and determination needed to lose weight is the same for gaining weight.

In gaining weight, there are things you need to understand first. For one, gaining muscle means gaining some fat as well. It is impossible to gain just pure muscle. Also, no matter how hard you try, you will not find any food, medicine, powders or formulas that make you lose fat but gain muscle. No such magic products exist. Again, thanks to genetics, some people would be able to naturally lose fat while gaining muscle but along with the muscle, even a little fat will be gained as well. Gaining weight would result from lifting and eating more. You have to be willing to do so. Many who learns about this fact tends to not believe it because they think that they would get fat if they eat more. They will, IF they do it improperly; but if they know exactly what and how much more to eat, then no worries at all.

To gain muscle, that amount of calories that you must consume should be higher than the amount which you burn. This may seem next to impossible for those gifted with great metabolism, but luckily, there are some simple tricks to overcome that impossibility.

First, go for foods that are naturally rich in calories such as avocados, cheese, granola, peanut butter, etc. For soups, dips, sauces and even hot chocolate, substitute milk for water. Add more cheese and dressing to salads and sandwiches. For snacks, eat crackers or snack on a yogurt. Remember that what you are trying to do is add more calories, not saturated fats.

Once your calorie level is fixed up, you now proceed to the more physical part-weightlifting. Lifting weights not only helps you gain muscle, but it also controls and minimizes the amount of fat you gain. To gain muscle, choose heavy weights. "Heavy" here means the weight which would allow you to be able to make only 6 to 8 repetitions with it. Lengthen the duration of recovery periods between sets of exercises. In the same way, lengthen the duration of recovery days between workout days. Do not do much cardio. Keep it at a maintenance level only, to keep your heart healthy. Observe progressive overload.


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