FAQ #8: The following is the answer to add more muscle, which is the eighth frequently asked question in our series.
Note: Tone or toning is not the correct word or words to be using when it comes to describing muscles that are strong with good hypertrophy. The correct term is muscle definition for women and muscle size for men.
If you are unhappy with your current physique, you might be interested to know that any change in your muscle mass does not happen overnight. It can take many months or perhaps 1 to 2 years to get the muscular definition you want.
It's just the way our bodies work at the cellular level. You have to be patient when you are trying to add more muscle.
Ok, I gotcha. Now, what can I do to add more muscle?
First, you need to be consistent with your strength training workouts. Plan for 3 days a week.
Second, you need to incorporate sound nutritional practices along with your strength routines. This means switching to the natural, whole foods way. Nutrition and exercise go hand-in-hand. You need them both!
Third, always remember that body composition rules and not body weight. This means if you are currently overweight, you need to reduce your weight slowly over time. The rule of thumb is 1/2-to-1 pound per week. So, if you are now 50 pounds overweight you may be looking at 6-to-12 months to normalize your weight and begin sculpting a lean, muscular shape.
This is where body composition comes into play. When you begin to lose fat mass slowly over time, you also want to be adding muscle mass at the same time. In this way, you change the amount of muscle you have and keep it that way for good.
If you try and lose body weight too quickly, for each pound of weight you lose, you typically will shed 1/2 pound of fat and lose 1/2 pound of muscle at the same time. This is not a good situation to be in and is a big reason why fad diets fail so often.
What do you mean?
Muscle mass burns up to 70% of all the kilocalories you consume on a daily basis. So, as you are losing body fat, you want to maintain your muscle mass and then increase the amount of muscle mass over time through a well-designed fitness program.
In this way, your body becomes a big metaboliser of food and you get to keep that muscle definition that you worked so hard to build.
How do I add more muscle? Keep reading to find out!
Get Informed about Building and Maintaining Muscle: More information related to these topics will be coming soon.
Finally exercise and nutrition are together as a team and weaved throughout each of the Four Pillar and Two Pillar programs. This is as it should be. Consider registering for one of the following programs.
a. If you are an adult between the ages of 25 and 65 who is currently overweight:
Permanent Weight Loss Program
b. If you are an adult between the ages of 25 and 65 who is currently not overweight,
Disease Prevention Program Stream 2
With the above programs you will not only get in shape, but will change your body for good! In fact, you will like the new you so much, you will never want to go back to the way it used to be.
1. Core Strengthen and Balance Program: The Core Strengthen and Balance Program is geared for adults who are:
To find out if it is right for you, go to Core Strengthen and Balance Program
2. Or, Body Strengthen and Stretch Program: The Body Strengthen and Stretch Program is geared for adults who are:
To find out if it is right for you, go to Body Strengthen and Stretch Program
Visit the Nutritionist's Kitchen
Go to the Exercise Room
Head over to the Stress Reduction Place
Check out the Detox Centre
Click one of the thumbnails below to view a series of photos taken on the Bruce Trail and Georgian Bay.
Go to: Free Workshops
In the Nutritionist's Kitchen, which is a series of four courses is coming to a classroom near you in 2017. Hope to see there!
On The Preventative Way page we reveal a number of scientific facts related to how we function at the cellular level to keep our bodies healthy. Visit this page often as new facts, quotes, videos, tips, and traps will be added from time to time.
Go to: The Preventative Way