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Reasons for weight gain Appearance Health Sport performance Increase muscle mass Basic Considerations Dietary considerations: Energy and protein Exercise considerations: Resistance training Potential problems The Adonis Complex: Muscle dysmorphia Drug use: Steroids, Human Growth Hormone
Why are Some Individuals Underweight? Genetics Medical problems Social or emotional problems Economic difficulties BMI < 18.5 may be a symptom of malnutrition or undernutrition
What steps should I take if I want to gain weight? Have an acceptable purpose Calculate your average daily energy needs Check your energy intake to see if it meets your needs Check your living habits Set a reasonable weight gain goal Increase your caloric intake Start a resistance-training exercise program Take appropriate body measurements weekly
Nutritional Considerations Increased caloric intake to support muscle growth 0.5 to 1.0 pound gain per week reasonable goal Adequate dietary protein Nutrient timing
How many calories are needed to form one pound of muscle? Not known exactly, but some estimates include the following 1 pound = 454 grams 5-8 Calories are needed to support growth of 1 gram of muscle tissue 2,300-3,500 calories are needed to add 1 pound of muscle tissue/week Adding 500 C/day can result in a gain of ~1 pound of lean body mass per week when weight training
How can I determine the amount of Calories I need daily to gain one pound per week? Calculate your Estimated Energy Expenditure (EER) as discussed in chapter 11 Simply add 500 Calories daily to your EER You can plan a weight gain program on MyPyramid
Is protein supplementation necessary during a weight-gaining program? Muscle is 22% protein (100 grams) 454 x 0.22 = 100 grams 100/7 = 14 additional grams per day above RDA
Recall from chapter 6 Dietary protein needs: Strength-type activities The NAS indicates that the RDA is sufficient Michael Rennie suggests training makes athletes more efficient protein users so they may actually need less dietary protein Some sport scientists recommend 1.6-1.8 grams of protein per kilogram body weight for those attempting to increase muscle mass This recommendation falls within the AMDR for protein, which is 10-35% of daily energy intake
Protein and weight gain Nutrient timing Consume protein immediately before or after exercise Provide all essential amino acids Consume high-quality protein (milk, egg, whey) Protein and carbohydrate May increase insulin secretion 3:1 or 4:1 ratio of carbohydrate to protein
Are dietary supplements necessary during a weight-gaining program? Dietary supplements are very popular with resistance-trained individuals Hundreds of supplements marketed to strength athletes
Dietary supplements for muscle growth Creatine monohydrate Research strongly indicates creatine monohydrate may increase total body and muscle mass in males and females engaged in resistance training
Dietary supplements for muscle growth As noted in previous chapters, most dietary supplements do not promote muscle mass gains beyond those associated with resistance training Amino acids and related metabolites Arginine; ornithine; lysine; HMB; inosine Vitamins B12 Minerals Chromium, vanadium, boron
What is an example of a balanced diet that will help me gain weight? Use the Food Exchange System Milk exchange: 1% or 2% milk; chocolate milk Meat exchange: Very lean meats; fish; poultry Starch exchange: Whole grain products Fruit exchange: Fruit juices; dried fruits Vegetable exchange: Broccoli with cheese dip Fat exchange: Nuts and seeds Beverages: Milk and fruit juices Snacks: High-calorie, high-protein snacks
Would such a high-calorie diet be advised for some individuals? History of heart disease Minimize intake of bad fats History of kidney problems Get medical advice on protein intake As discussed in previous chapters, eat Good carbohydrates Good fats Good protein
Exercise Considerations Resistance exercise training is the key to muscle gains The Overload Principle Intensity: Amount of weight lifted Repetition: Number of times you do an exercise Set: Any particular number of repetitions Recovery period: Between sets or between days Repetition maximum (RM): 1RM = Weight you can lift only once 8RM = Weight you can lift 8, but not 9, times Resistance training workouts based on % or # of 1RM Principle of progression
What are the primary purposes of The strength-endurance continuum Strength More weight, fewer repetitions Endurance Less weight, more repetitions resistance training?
Purposes of resistance training Recommendations from two position stands by the American College of Sports Medicine (ACSM) and by the ACSM and the American Heart Association (AHA) Muscular hypertrophy Strength and power Local muscular endurance Health-related benefits
Training for muscular hypertrophy Higher volume, multiple-set programs Emphasize 6-12 RM per set Do multiple sets for each muscle group
Training for strength and power Multiple sets with fewer repetitions Emphasize a range of 4-6 RM per set Incorporate multiple sets of light loads (30-60% of 1RM) at a fast contraction velocity
Training for local muscular endurance Multiple sets with light to moderate loads 15 or more repetitions at 40-60% of 1 RM Short recovery between sets
Training for health-related benefits Single sets are efficient Set weight to achieve 8-12 RM Use variety of exercises for all muscle groups
What are the basic principles of exercise Review Chapter 1 Overload principle Weight, repetitions, sets Principle of progressive resistance exercise (PRE) Gradually increase the overload training?
Principles of resistance training Principle of specificity Concentrate on specific muscle groups for sports Principle of exercise sequence Various approaches Do a set of 10 different exercises, then repeat Do 3 sets of same exercise consecutively Do multiple joint exercise before single joint exercises Do large muscle group exercises before small muscle group exercises Do higher intensity before lower intensity exercises
Principles of resistance training Principle of recuperation Rest 2-3 minutes or more between consecutive sets of the same exercise For beginners or those training for health benefits, have a rest day between workouts Principle of periodization For athletes and others, cycle training during the year Microcycle Macrocycle Mesocycle
What is an example of a resistance-training program that may help me to gain weight as lean muscle mass? Determine which exercises you will do and the order in which you will do them; vary muscle groups Learn the proper technique for each exercise After 2 weeks of practice, determine your 8RM for each exercise Keep a weekly record Do 1 set of your exercises in sequence; short recovery Do 3-5 sets on 3 days per week Use the PRE principle up to 12 reps; then overload so you can do only 8RM; continue PRE as you get stronger
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Cool Website www.nsca-lift.org You can access videos on the website of the National Strength and Conditioning Association to learn how to do specific lifts, what muscles are involved, and helpful safety tips. Click on For the Public and then Free Training Videos.
Are there any safety concerns associated with resistance training? Resistance training is a relatively safe activity Use safety precautions
Safety precautions with resistance training Learn to breathe properly Breathe out while lifting the weight; breathe in while lowering it Avoid the Valsalva phenomenon (maneuver) Exaggerates increase in blood pressure May cause blackout May increase chance of hernia
Safety precautions with resistance training Use spotters Use safety equipment Warm up
Safety precautions with resistance training Use proper technique Learn to lift smoothly Lower weights slowly Protect your lower back
How does the body gain weight with a resistance-training program? Resistance training stimulates gene activity
Weight gain with resistance training Muscle hypertrophy size of myofibrils number of myofibrils connective tissue glycogen and water Muscle hyperplasia Minor role Bone density May increase Females Significant increases in muscle mass
Is any one type of resistance-training program or equipment more effective than others for gaining body weight? Training methods Isometric Isotonic Concentric Eccentric Isokinetic Training equipment Free weights Machines Hammer Atlantis Current research Various training methods and equipment produce similar gains in muscle mass and strength May be benefits of some types for specific sports or injury rehabilitation
If exercise burns Calories, won t I lose weight on a resistance-training program? In a 1-hour workout, about 15 minutes is exercise, remaining time is recovery Metabolic aftereffect of resistance training is relatively low, only about 10 Calories over 45-minute recovery
Are there any contraindications to resistance training? Caution with some individuals; avoid heavy lifting or specific exercises that may aggravate the condition Hypertension (> 140 systolic or > 90 diastolic) Heart problems, such as arrhythmias Hernia Low back problems Carpal tunnel syndrome Children who have not reached full physical and skeletal maturity
Are there any health benefits associated with resistance training? Potential health benefits Increased lean body mass Prevent sarcopenia Increase strength Prevent falls and injury Increased bone mineral density Improved insulin sensitivity
Are there any health benefits associated with resistance training? Potential health benefits for senior citizens Increased lean body mass Prevent sarcopenia Increase strength Prevent falls and injury Increased quality of life Men and women in their 80s and 90s benefit
Can I combine aerobic and resistancetraining exercises into one program? Circuit weight training Rapid movement from one exercise to the next Lighter weights, many repetitions May burn 7-10 Calories per minute
Resistance and aerobic exercise programs Circuit aerobics Alternates resistance with aerobic exercises Benefits of both resistance and aerobic exercise Curves, national chain, developed a 30-minute program
Resistance and aerobic exercise programs Power and strength athletes Aerobic training may be contraindicated May interfere with development of maximal strength, power and muscle mass Aerobic exercise may possibly interfere with neuromuscular adaptations of resistance training
Cool Website http://growingstronger.nutrition.tufts.edu Tufts University presents an evidence-based exercise program designed to increase muscle strength, maintain bone health, and improve balance, coordination and mobility in older adults.