How much muscle can you make in a month?
After a week of intense workouts at the gym, you'll be eager to find out how much muscle you're doing. But you probably didn't build any muscle.
Unfortunately, muscles do not develop overnight. It takes considerable effort and determination to see change.
Visible and satisfying development of the muscles lasts for years, not months. The amount of development in a month is quite low.
The weight change within the same time period is not caused by the conversion of the fats into the muscle, but the loss of fluid.
How much muscle is made in a month?
Physiotherapist Marc Jacobchick, the amount of muscle that can be done in a month varies from person to person, he said.
Speaking to The Independent, Jacobchick said:
“While an average man can build about 0.5 kg to 1 kg of muscle per month, this figure is about 0.5 kg per woman. The maximum muscle rate that can be achieved in a month is not only different between men and women, but also in each individual. ”
In addition, the intensity and frequency of training, the volume of individuals, the genetic structure, rest and hormone levels also have a significant impact on muscle development.
However, even if your diet and exercise program is flawless, do not expect to see a significant change in your weight in as little as a month.
Exercises to speed up muscle building
You do not have any exercise that will allow you to make one kilo of muscle at a time. But there are certain exercises that can help you.
Dr. Jacobhick said that heavy resistance exercises accelerate muscle development more than light exercises.
Accordingly, these exercises, together with rest and good nutrition, allows the muscles to be larger and stronger than before.
You should use them to improve your muscles
Weight training is very suitable for muscle development, while cardio training is inadequate.
According to Jocobhick, who explains this with the 'overloading principle', your muscles don't have to look bigger and stronger to do actions like walking, running or swimming. But if you want to lift heavy loads, your muscles must be really big and strong.
Similarly, trainer Benji Tiger stated that weight lifting exercises should be done for muscle development. Tiger used the following statements:
“Just cardio helps you get rid of excess body fat. But too much of the cardion can cause the muscles to be burned. ”
How do eating habits affect your muscle building ability?
Another thing to consider for muscle building is the nutritional habits.
Consuming mainly fatty foods is an obstacle rather than supporting muscle development.
According to Jacobchick, the quality, quantity and timing of dietary habits have a direct impact on muscle development.
The most appropriate nutrients to make the body, natural foods with high protein value. Timing plays an important role in feeding tired muscles.
Jacobchick recommends eating within 30 minutes to 1 hour after exercise to get good results. This is the best time for the muscles to use protein and initiate the restructuring process.
Muscle building can take time. But a healthy lifestyle is really satisfying.
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