Muscle mass and muscle strength are entirely different subjects. Lifting weight althoughstrengthen your muscles but it may not necessarily lead you to bulk up or gain muscle mass. If you are targeting to increase your muscle weight then definitely you have to eat more. However, it doesn’t mean that you feed yourself with junk food rather it means that you have to take healthy diet containing higher proportion of nutrition.
It is a common observation that beginner bodybuilders expect overnight changes in their body. They need results within a week only and are also seen asking this question frequently that how much weight can be gained in a week? They also try their level best to train hard and adopt all those practices that lead to quick weight gain. However, you must not forget that it is human body and it has its own pace of responding to your training. So, let’s find out how much weight can you gain in a week and is it fair to have such an expectation or not.
What could be the Ideal Weight Gain?
It definitely depends on your genetics that how large your muscle can grow. In an ideal situation you can expect to gain one pound each week. There is a risk involved in aiming for larger muscle fat as it sometimes may lead to addition of fat tissues instead of muscle tissue. It’s a uniform principle that to gain weight you have to consume more calories. In fact, your intense workout will force you to even reduce more weight.
According to a research by Harvard Medical School, you burn up to 500 calories in an hour after vigorous training. Therefore, in line with your objective you need to consume at least 500 calories per day for adding one pound per week.
Road Map to Healthy Wight Gain in a Week
You need to have lots of patience to achieve your target of becoming skinny to strong and bulky. Dedication and focus will always be the key to gain healthy weight in instead of losing it. However, we have to keep it in our mind that even in the most ideal scenario, healthy weight gain at the fastest possible rate would be just 1 to 2 pounds per week. This is possible when we specially targeta lean muscle with lesser amount of body fat. In case you are wondering how to gain weight in a week, here’s a quick plan of action to help you out in achieving your goals.
Plan to eat six times per day. You can further divide it into three full meals and two smaller ones. However, you have to ensure that you intake only the calorie-dense snacks. Calories play a pivotal role in gaining weight, therefore, never skip your meals as it will lower your calorie intake per day. Start off with a healthy and nutritional breakfast followed by a healthy snack or meal after every two or three hours throughout the day.
Through healthy food intake you can Increase the calorie density of every meal. At breakfast, try to supplement your food by adding dense items like nuts to cereal and cook oats in milk. At lunch experiment with a slather avocado on sandwiches and toss pasta with olive oil. Moreover, shower yourself with nutrition by including a serving or two of whole-grain bread and starchy vegetables. You can always indulge in trail mix, granola, and smoothies made with fresh fruit, yogurt, and opt for peanut butter for snacks.
Topping up your meal with extra serving of protein would certainly support muscle growth. During Interview with CNN, Dr. Steve Fleck, member of the Sport Science Department at Colorado College, said that if aiming for muscles we should consume at least 0.55 grams of protein per pound of body weight. For instance, if you weigh 145 pounds, you’ll need at least 80 grams of protein. Try to feed in your protein requirement via lean sources such as seitan, soybeans, lentils, chickpeas, nutritional yeast, spelt or teff, hempseed, green peas, soy milk, oats, and oatmeal, wild rice, chia seeds nut, nut butters, and other seeds.
Pack of snacks can always help you avoid high calorie options. There are a multitude of options available when we consider having a snack in our backpacks. Such as you can opt for whole food energy bars, packets of dried fruit or nuts, or a peanut butter sandwich on whole-wheat bread.
You need to apply weights that can really fatigue your muscle and present yourself a challenging task every day. In addition, follow a workout routine which calls for two or three sets of four to eight repetitions of exercises for every major muscle group. Most importantly put in your best effort for the last one or two repetitions as that’s the period when your muscle really grows.
It is important to note that you should increase the amount of weight you use for a specific exercise when your muscles don’t fatigue in eight. Muscles need to be subjected to stress to break down so they can then repair stronger and thicker as you rest between weight-training workouts.
Cardio is always one of the most popular options to build on strength, lean muscle, and flexibility. Try 20 minutes of moderate-intensity cardio that keeps your heart rate in a range of 50 to 70 percent max. Do this with frequency of no more than three times per week. Alternatively, do a 20-minute session of alactic intervals. It helps you to build muscles and compliments your strength training by stimulating your fast-twitch muscle fibers. It is also recommended that you do about 10 to 15 seconds of hard and fast repetitive exercises, such as box jumps, medicine ball throws or short all-out sprints. It would be followed by a rest period of 50 to 75 seconds after which you would follow the same during your workout.
Choices of Foods
Although it’s tempting to pile on the protein, however excess protein actually won’t help you build muscle tissue. We consider protein as the only survivor in our battle for muscle gain. A majority of the people around us normally take excess protein. The rule of thumb will always be 0.8 grams of protein per pound of body weight. It is important to mention here that there already are some good alternatives available in the form of complexed carbohydrates such as whole grains, fruits, and vegetables.
Time to Aim For
If you are in line with your objective than safely you can add up to three or four pounds during your first month of training. Furthermore, you have to keep a close eye on your calorie intake to make sure you avoid building fat instead of muscle. Aerobic exercises can play a pivotal role in keeping your body fat to a lower level. A good cardiovascular exercise for at least 30 minutes, five days a week will further improve your health.
Don’t drink during your meals as it can squelch your appetite. You can definitely have your water, juices or milk after or between meals. Workout surely relates to your motivation level and your gym partner or buddy can play important part in that.