2008 Woodie Awards
Matt-ercise
Matt Strawser
Issue date: 9/2/08 Section: Features
Since I began attending this school last year, I have been hearing the same comments asking how others could get stronger. Most guys do want to put on some muscle to add a little weight. Whether you are trying to fill out your t-shirt or squeeze into those pants that used to fit last year, weight-training in an exercise program will help.
First, let's talk diet. If you want to weigh 225 pounds, then you have to eat like you're 225 pounds. Simply running the human body requires approximately twelve calories for every pound of body weight. That means the average 180 pound male would require around 2,160 calories a day to function. If you are trying to put weight on, then you generally need to be eating at least 1,000 more calories per day.
Make sure that most of those extra calories are high protein. I have been told by my trainers in the past that to put on muscle you should be trying to eat at least a gram of protein for every pound you weigh. Do not worry, you will not have to do this. Personally, I think it's impossible, but you get the idea. All I can say is that you better like meat.
Along with eating, comes the most important part of trying to gain muscle: body rest. You require at least five to six hours of sleep to be alert and healthy. If you're trying to put on some weight, then you're going to need six to nine hours because your body needs to repair itself.
Aside from sleep, it's important to remember that you cannot lift everyday. That is called overtraining and it will severely hinder your results, and possibly cause injury.
Everyone has their own ideas of what works when it actually comes time to lift at the gym. Books on the subject are published all over the internet. Unfortunately, I cannot tell you what will work best for you as everyone's body is different. All I can tell you is what has worked best for me in the past, which will hopefully help you get started. First, do your cardiovascular activities after you lift. It takes a lot of energy to weight train and your body only has a limited supply. If you use all of it to run three miles before you workout, then you won't be able to lift as much weight and will not be effectively breaking down your muscle tissue, allowing it to grow.
First, let's talk diet. If you want to weigh 225 pounds, then you have to eat like you're 225 pounds. Simply running the human body requires approximately twelve calories for every pound of body weight. That means the average 180 pound male would require around 2,160 calories a day to function. If you are trying to put weight on, then you generally need to be eating at least 1,000 more calories per day.
Make sure that most of those extra calories are high protein. I have been told by my trainers in the past that to put on muscle you should be trying to eat at least a gram of protein for every pound you weigh. Do not worry, you will not have to do this. Personally, I think it's impossible, but you get the idea. All I can say is that you better like meat.
Along with eating, comes the most important part of trying to gain muscle: body rest. You require at least five to six hours of sleep to be alert and healthy. If you're trying to put on some weight, then you're going to need six to nine hours because your body needs to repair itself.
Aside from sleep, it's important to remember that you cannot lift everyday. That is called overtraining and it will severely hinder your results, and possibly cause injury.
Everyone has their own ideas of what works when it actually comes time to lift at the gym. Books on the subject are published all over the internet. Unfortunately, I cannot tell you what will work best for you as everyone's body is different. All I can tell you is what has worked best for me in the past, which will hopefully help you get started. First, do your cardiovascular activities after you lift. It takes a lot of energy to weight train and your body only has a limited supply. If you use all of it to run three miles before you workout, then you won't be able to lift as much weight and will not be effectively breaking down your muscle tissue, allowing it to grow.
Be the first to comment on this story