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After I got a scan of my muscle mass and body fat, a personal trainer walked me through the results: for optimal health, I needed to lose body fat and gain more muscle. My main takeaway is that ...
Learn how muscle memory works, how long it takes to develop, and why it’s crucial for fitness. Plus, tips to train smarter and build strength and muscle faster.
Weight loss over 50 can be challenging due to menopause, muscle loss, stress. Doctors and dietitians share how to combat weight gain, like by strength training.
The principle of progressive overload suggests that the continual increase in the total workload during training sessions will stimulate muscle growth and strength gain by muscle hypertrophy. [2] This improvement in overall performance will, in turn, allow an athlete to keep increasing the intensity of their training sessions.
A novice bodybuilder may be able to gain 8–15 pounds (4–7 kg) of muscle per year if they lift weights for seven hours per week, but muscle gains begin to slow down after the first two years to about 5–15 pounds (2–7 kg) per year. After five years, gains can decrease to as little as 3–10 pounds (1–5 kg) per year. [4]
[28] [29] [30] Conversely, Di Pasquale (2008), citing recent studies, recommends a minimum protein intake of 2.2 g/kg "for anyone involved in competitive or intense recreational sports who wants to maximize lean body mass but does not wish to gain weight. However athletes involved in strength events (..) may need even more to maximize body ...
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