Run Hard When It's Hard to Run….Until You Get Hurt…

“Slim Chance” and “Fat Chance” Actually Mean the Same Thing…

This blog is going to make many of you roll your eyes.

It’s about how to gain weight.

Image

I know, I know, but believe it or not, I have received a request to explain how people who are underweight can gain muscle mass.  Eyerollers, please bear with me, and stick around; we’re going to talk about muscles!

Down here in Tampa, Mark Lauren is known for his bodyweight strength training.  In his book “You Are Your Own Gym,” he believes that diet plays a HUGE roll in gaining weight (well duhh dude…)

Okay, so let’s say you’re already thin and you want to be healthy, but you are afraid you’re going to lose even more weight (Yes, I am aware that this can sound ridiculous).  The trick is to eat more than you burn. 

In order to build strength, you are obviously going to have to build muscle.  However, you cannot build muscle if you do not supply the calories to build those suckers.  Lauren suggests consuming 500-1000 calories more than you would normally burn in a day.  When you strength train, these excess calories will help build muscle.

However, you cannot be eating a bunch of processed, sugar, saturated, and trans fat-filled foods.  Even if you are eating the perfect amount of calories, you are not going to have the same results.  Lauren suggests eating frequent meals five to six times per day.  He believes that this keeps your metabolism revved up and prevents hunger.  However, research completed by the Albert Einstein College of Medicine states that it does not matter when you eat, as much as it matters what and how much.  In my opinion, the main benefit of eating small meals throughout the day is that you are less hungry, and thus less likely to gorge or make poor diet decisions.

Also, cooking six meals a day requires time that not many people have, so you might want to alternate meals with protein shakes, if you are really serious about gaining muscle.  Lauren claims that there is not a particular protein powder that is essential; instead, he states that you should be sure that the powder is a complete protein (has all nine of the essential amino acids) and is low in carbs (especially sugar). 

Image

Even if you do not eat six meals a day, protein shakes are a great post-workout meal.  Lauren suggests that exercisers consume 30-50 grams of protein and 30-50 grams of carbohydrates immediately after a strength training session.  If you’ve just completed a cardiovascular workout, you can skip the protein shake.  However, this blog is about gaining muscle, and if you’re trying to do that, you should skip the cardio (*tear*).

Overall, in order to build muscle, you’ve got to eat enough protein and train consistently.  Jillian Michaels claimed in one of her podcasts that muscle can be lost in as soon as 36 hours.  Yikes!  Now, keep in mind you MUST have a recovery day at least once a week, just don’t get too lazy!

Even if you do want to lose weight, remember that gaining muscle is essential to increasing your resting metabolism rate.  Therefore, if you want to gain muscle and lose weight, do not eat a load of excessive calories, eat 1.5 grams of protein for every pound of body weight, evenly split the amount of carbs and fat you consume, and be consistent.

There you go.  I hope I helped both ends of the weight spectrum today.

 

 

http://www.medicinenet.com/script/main/art.asp?articlekey=56254

photo credits:

<a href=”http://www.flickr.com/photos/spamily/6826904839/”>Spamily</a&gt; via <a href=”http://photopin.com”>photopin</a&gt; <a href=”http://creativecommons.org/licenses/by-nc-nd/2.0/”>cc</a

<a href=”http://www.flickr.com/photos/punkjr/475269658/”>PunkJr</a&gt; via <a href=”http://photopin.com”>photopin</a&gt; <a href=”http://creativecommons.org/licenses/by-nd/2.0/”>cc</a&gt;

 

 

 

Advertisements

8 responses

  1. Have you ever considered about including a little bit more than just your articles?
    I mean, what you say is valuable and all. However imagine if
    you added some great photos or videos to give your posts more, “pop”!
    Your content is excellent but with images and videos,
    this website could undeniably be one of the very best in its field.
    Great blog!

    June 3, 2013 at 6:02 am

    • I’ve been trying to do some of that, but it’s hard with poor Internet connection. I’ll try experimenting, thanks for the encouragement! 🙂

      June 3, 2013 at 12:06 pm

  2. I’m really inspired along with your writing abilities and also with the layout for your weblog. Is that this a paid theme or did you modify it your self? Either way stay up the nice high quality writing, it is uncommon to look a great weblog like this one these days..

    June 5, 2013 at 9:13 pm

    • It’s actually just a standard, free WordPress template that I modified. I added my own pictures to the background, but he template is not mine. Thank you very much! I appreciate your compliments 🙂

      June 6, 2013 at 5:03 am

  3. I think the admin of this web site is really working hard for his
    website, as here every information is quality based material.

    June 19, 2013 at 2:08 am

  4. aaa

    Wenn ich das hier so lese, dann würde ich doch glatt dazu sagen, dass dieser Artikel “Slim Chance and Fat Chance Actually Mean the Same Thing | Run Cripple Run” glatt von mir verfasst wurde so detailliert
    wie der hier steht. Daumen hoch und viel Glück noch weiter so in Zukunft!

    June 22, 2013 at 11:00 pm

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s