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The Safest Ways To Build Muscle In A Week

People often make an effort to lose weight, but there are times when you may want – or even have to –gain Weight.

And while the timeline can vary, for events, test drives, auditions, or any other life situation or health need, it may be important to increase in weight within a week, especially when it comes to muscle mass.

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And if you want to start building muscle, you have to start something Week.

After all, muscle is the key to improving bone density and increasing strength. And there are many benefits to keeping the crowd going beyond a week.

“Maintaining muscle mass as we age is critical to longevity because it supports functional lifestyle movements and our skeletal system, which becomes weaker with age,” says Kelly Jones MS, RD

As for the amount of muscle you can gain in a week, it’s also important to be realistic. We are talking about your health here.

So for safety’s sake, don’t expect to gain more than a pound of muscle a week, says Jones. Genetics play a role. Your metabolism plays a role. Your familiarity with weight training matters. Your ability to conduct protein plays a role (more on that later).

But yes, the general rule is that you can safely gain about a pound of muscle every week.

Here are six strategies for gaining weight – and making sure those extra pounds are in the form of strong, lean muscle instead of fat.

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1. Eat enough (and a few more) calories

“While some evidence suggests that you can build muscle when you are calorie deficit, it is much harder to do it that way and your potential for how much to gain per week is less,” says Jones.

Your best bet is to increase the number of calories you eat each day. Think about your meals and snacks and add a little more to each – not to overwhelm your stomach in one sitting, but to increase the total for the day in bursts.

“I would then suggest adding about 250 to 500 calories per day to your average caloric intake,” says Martin.

And consider tracking calories.

“The basic principle of weight gain is that you must have a total excess of calories – you are taking in more calories than you are burning,” says Charlotte Martin, MS, RDN

If you find that the scales aren’t moving, it can be helpful to track your caloric intake for about a week to see how best to add more.

2. Eat protein and carbohydrates

“Carbohydrates are the most efficient source of energy for training muscles, especially when they are at high intensity. So don’t cut them out if you’re following an intense exercise regimen and trying to build muscle, ”says Jones.

Egg in muscular Asian man arm isolated on white background

half a bottle

Without carbohydrates (or enough calories), you are using protein as a source of energy, rather than for its important structural and metabolic functions.

And eat lots of protein too, as it’s an essential macronutrient for building lean muscle and repairing damaged muscles after a workout.

“For muscle growth to take place, muscle protein synthesis must be greater than muscle protein breakdown. Because of this, those looking to build muscle need to prioritize adequate protein intake, ”says Martin.

Spread the protein intake over the day. “I often notice men trying to eat large amounts of protein at once when trying to gain muscle mass, but instead of having extra scoops of protein powder after a workout and 12 ounces of poultry with a meal, try more Ingesting energy from carbohydrates and broken down protein. Ingesting it so that it can be released into the bloodstream and muscles more regularly, allowing for more continuous recovery, ”says Jones.

3. Skip the intermittent fasting

“When you go without food for long periods of time, it becomes more difficult to distribute your protein intake throughout the day, which puts your body in a catabolic state (breakdown) for too long,” says Jones.

young active sportsman exercising indoors, body training

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This can mean building up muscle protein reserves for energy while fasting, regardless of how much you eat in your short meal window. So don’t fast and eat every two or three hours during the day.

4. Conserves the alcohol

You might think you can indulge yourself because you need those extra calories. Not quite right.

“Regular or excessive alcohol consumption interferes with the recovery process, which can lead to slower gains in muscle mass and progress in your exercise program,” says Jones.

“The Dietary Guidelines for the 2020 American Advisory Committee recommended considering men’s ‘moderate’ intake as just one drink a day compared to the previous two,” she says.

5. Shake before bed

That’s right – have a protein shake before you get ready for bed. “It has been shown that protein consumption before bed is effectively digested and absorbed during sleep, which stimulates muscle protein synthesis during sleep,” says Martin.

muscular businessman ripping his shirt by tensing his muscles

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“Casein is a popular night-time protein because it digests slowly, which means it provides a steady supply of amino acids for muscle regeneration and helps reduce muscle breakdown during sleep,” she adds.

And take a low-sugar powder, which can raise blood sugar levels and keep you awake.

6. Get enough sleep every night

In order to increase muscle mass, it is crucial to have 7 to 9 hours of sleep each night as this is when your muscles are repairing the most. “Sleep plays an important role in muscle recovery and growth.

It is a key time for human growth hormone release, which helps develop muscle mass, ”says Martin. Plus, getting adequate sleep increases testosterone levels, a hormone that also increases muscle mass, she adds.

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