If you are interested in creating an edge between
you and the competition in your sport or just want to improve the way you
look and feel about yourself, there are several guidelines to follow to ensure
you
are increasing your muscle mass in a healthy way and not just adding body
fat. Your genetic makeup, your diet, the number of days you train per week,
and
proper recovery all affect the your rate of gaining lean muscle. Gaining
1/2 to 1 pound per week is the recommended rate.
Tips to follow for healthy weight gain:
- Increase your daily calorie intake by 400-500 calories. You can accomplish
this by increasing meal size, adding healthy snacks or eating several smaller
meals throughout the day.
- Stick to a low-fat, balanced diet
* Include 5 or more servings of fruits and vegetables per day
* 15-20% of your total calories should come from protein, which can be met
through diet alone. Supplements are not necessary.
* 20% and 25% of your total calories should come from mono and polyunsaturated
fats. Limit or avoid saturated fats.
* Avoid processed foods high in simple sugars, fat and salt.
- Include aerobic cardiovascular activity to help decrease body fat; exercise
3-5 days per week for at least 30 minutes at 70-85% of your maximum heart
rate, which is 220 – age (Ex. If you are 20 years old, your maximum
heart rate is 200).
- Weight lifting should be done 3 days per week. Perform 3 sets of 8 repetitions
at approximately 80% of your one repetition maximum. For more information
on progressive overload and periodization training go to http://www.exrx.net/Exercise.html.
Remember to focus on proper form and technique.
- Allow for proper recovery by scheduling a rest day for the muscle group(s)
used following a workout, and get at least 6-8 hours of sleep per night.
- Hydration is important so be sure to drink 8-10 8oz. glasses of water
per day.
- Limit alcohol intake.
- Use common sense when it comes to buying advertised supplements to increase
muscle as the FDA does not regulate their contents.
To learn more check out the following links: www.eatright.org, http://www.eatright.org/Public/GovernmentAffairs/92_adap1200.cfm, and http://www.acefitness.org/fitfacts/fitfacts_display.cfm?itemid=67. For a list of weight management and personal fitness services available on campus visit www.gvsu.edu/wellness.
