可以获得肌肉会让你体重增加吗？

当你开始锻炼时，你通常希望减肥，而不是获得它。但是，如果你没有在规模上扔磅 - 机会，那么你的锻炼程序就会让你获得瘦肉，而不是胖。如果您正在尝试减肥，即使您正在获取，您仍然会看到身体的积极变化。如果你试图获得，请穿上肌肉意味着你在正确的轨道上。无论您的目标是什么，务必与医生交谈，以便在进行更改之前讨论您的饮食和锻炼。征集在线的帮助卡路里计算器跟踪您的日常营养也是一个很好的资源。

获得肌肉可能会向您的比例添加数字，但它比缺点更多的好处。肌肉比脂肪更多的卡路里，这使得您更容易保持健康的体重。当您试图减肥时，这尤其重要，因为这意味着您可能不需要限制您的摄入量，以便继续丢弃不需要的磅。

Muscle is also good for your health. Strength training improves blood sugar, bone health, mood, sleep and heart health. It also improves overall strength, balance and quality of life.

如果你想获得,你会健康的如果most of the extra weight comes from muscle. But you have to work for it. Without the right exercise, every 2 out of those 3 pounds you add might be fat, according to IDEA Health and Fitness Association.

For muscle gain, strength-training is a must. Work out all your major muscle groups -- arms, legs, back, shoulders and abs -- two to three days a week. Complete a minimum of one exercise consisting of three to 15 reps, where the last rep is so hard it's nearly impossible to do.

根据想法，肌肉收益应该慢慢 - 每周一个每周1/2到1磅。虽然您可能在一开始就获得了很多，但您可能会在一年后一周以不到1/2磅的价格定居。

How and what you eat is as important as your workout when you want to add muscle weight. Muscle growth requires extra calories. Up your calorie intake by 200 to 400 calories a day to help you gain.

您还想专注于肌肉建设时获得足够的蛋白质。对于肌肉生长，瞄准每磅体重0.7至0.8克蛋白质，或180磅重的人的126至144克。有各种食物的蛋白质，所以你不应该有很多麻烦满足您的日常需求。一个鸡蛋有6克，3盎司的鸡26克，1杯低脂酸奶12克，1杯奎奴亚藜8克和2汤匙花生酱8克。

Meal timing is also important for muscle weight gain. Be sure to eat a meal or snack with carbs and protein one to three hours before your workout -- try a turkey sandwich or Greek yogurt and fruit. Carbs provide energy, while the amino acids in the protein jump-start the muscle building before your workout.

The post-workout meal is equally important. The half hour following exercise is prime time for muscle recovery and building, making it the ideal time for another carb and protein snack such as a glass of low-fat chocolate milk or an apple with peanut butter.

听到肌肉比脂肪更多，如果你注意到你的体重而不是在你锻炼时，你会感觉更好。然而，虽然这个神话已经在健身房圈出了很长时间，但这不是真的。一磅脂肪重量与1磅的肌肉相同。

The difference between fat and muscle? Density. A pound of muscle takes up less space than a pound of fat. If you're working out to tone up, you might want to consider paying more attention to how your clothes fit than the number on the scale, especially in the beginning before you're body's had a chance to burn off some of those fat pounds.

Water retention may be one of the reasons the number on the scale is going up instead of down when you're building muscle. Lifting weights strains and tears your muscles, creating an injury. The muscle soreness you feel a day or two after a strength-training day is part of the healing process. In addition to the "feel good" pain, your muscles may also swell with fluid. Those extra pounds may just be water trapped in your sore muscles, and it may hang around for up to 10 days.

如果你锻炼减肥，你可能会发现酸痛和增加的磅。但克服痛苦的唯一方法，而失去重量，就是继续努力工作这些肌肉。

Exercise is important for weight loss, but so is diet. If you haven't made an effort to change your diet when exercising, you may end up compensating for the calories lost during your workout by eating more, according to a 2012 review study published in Obesity Review. If you eat more than your body burns, you'll gain weight.

锻炼可能会抑制食欲，但举重肌肉可能不会饥饿，并且在跑步机上有30分钟的跑步。此外，您使用添加的肌肉燃烧的那些额外的卡路里可能会刺激您的胃口。如果您不想在添加肌肉时添加磅，则需要更多地关注您的饮食，特别是您的卡路里摄入量。维持卡路里平衡可以帮助您保持体重，同时饮食比您的身体需求更少的卡路里有助于您失败。确定使用在线卡路里计算器维护当前体重的卡路里数量，并旨在每天满足该数字。如果你试图减肥，每天吃500个卡路里，你需要维护可以帮助你一周减掉1磅。

Tame your hunger with low-calorie nutrient-rich foods, such as fruits and veggies, whole grains, lean sources of protein such as poultry and beans, low-fat dairy, and healthy fats such as olive oil and avocados. Add aerobic exercise such as a brisk walk, bike ride or an aerobics class to burn calories and suppress appetite.

在一个完美的世界里，你可以随时锻炼。不幸的是，工作，学校和家庭可能会妨碍，这意味着你在凌晨的时间或深夜锻炼身体，扰乱你的睡眠时间表。没有足够的睡眠会影响调节食欲的激素，并且可以让你渴望碳水化合物和糖中的食物，这可能导致暴饮暴食和体重增加。

如果你是早上的锻炼者，跳过夜间电视，早点睡觉，所以你休息了很好的锻炼。夜间锻炼者应该旨在在他们击中干草之前三个小时完成锻炼，让身体时间放松睡觉。