a look at some of the articles published in previous
issues of BetterU News...
With Muscle Soreness - Should You Do It? And Can
It Actually Help You Get BETTER Results?
Exercise Overload - One of THE Most Stunningly
Powerful Single Workouts You Will EVER DO
on the Edge - Learn How Overtraining on Purpose
Can Get You Maximum Results FAST!
Calories of Gaining Muscle
Tips -> Calories of Muscle
a pound of muscle requires 3500
calories (properly known as kilocalories
or kcal) above your maintenance
value (the number of calories
it takes to maintain your bodyweight).
is ideally spread over a week,
adding 500 cal to your maintenance
value. Adding more calories will
add more muscle, but only to a
you are not gaining with the
added 500 cal, keep adding
100 more calories a day until
you are gaining.
best rate to gain weight is
about 1 to 2 pounds a week.
This ensures that most of
the weight is muscle.
will add some fat but don't
get paranoid and cut your
calories or you will risk
not gaining at all.
on getting adequate protein in
your diet. The minimum recommendation
is around 0.8 grams per pound
of bodyweight, though more may
be better (1.0 grams/lb) and you
probably still be able to gain
with less, though not as quickly.
you don't stimulate your body
with weight training, the extra
calories that you are eating may
be converted to fat.
purchased your exercise book a few
months ago and I think it's one
best things I have ever bought. The
details on the exercises, the tricks,
the things to watch out for are all
very good tips. Keep up the good work
and I can't wait for the sequel to
the exercise book." - J. Mazerski
here for more information
To Advanced Training Tips Index