How Can I Build Muscles Fastest When Doing Cardio And Weights?
Article by Tim Ryan
A typical dilemma for any active sportsmen who lifts weights and wants to gain muscle mass is that they know there goal to build muscle mass conflicts with the fact that they do a lot of cardio-vascular work. How can someone like this build muscles fastest whilst still doing cardio, indeed is it even possible?
Well often you will read that in order to build muscles fastest you should keep cardio workouts to a minimum. This is said because cardio training session do two major things that could possible restrict muscle building, namely: 1) burn heaps of calories 2) increase the rate of your metabolism. Not getting enough calories on board is the problem that is added too by both of these two things. The next question to naturally consider is that of how many calories should I be taking on board each day?
Well, to keep at the same weight every day you would be required to consume enough calories to cover the energy usage of your body as if it were resting (basal metabolic rate), then eat enough extra calories to provide energy for your workouts. Each day you need to eat a further 500 calories if you wish to build muscle mass.
Can I work this number out?
Yes, there most definitely is and one way of figuring this out is by using the Katch-McArdle formula (BMR based on lean body weight). Here it is:
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)
Once you have gotten this figure you should then multiply it by one of the following to allow for your daily activity levels:
Sedentary = BMR X 1.2 (little or no exercise, desk job)Lightly active equals BMR X 1.375 (sports/light exercise 1-3 days/wk)Mod. active equals BMR X 1.55 (sports 3-5 days/wk/moderate exercise)Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)Extr. active equals BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, competition etc).
So, should you be doing cardio and weights frequently then you should multiply this by at least 1.725. This will give you the figure that will cover your daily energy needs. To suit your specific goals you should then adjust this total. A further 500 calories a day need to be added if your goal is indeed to gain muscle mass.
So if your final figure is 3000 calories then you would be looking at eating 6 meals per day of 500 calories each. To follow this strategy one snack or meal would be based around 11 gram coming from fat, 62 grams coming from carbohydrate and 37 grams coming from protein. This is figured out as so due to the fact that one gram of protein or carbohydrate is worth 4 gram whereas one gram of fat equals 9 calories.
Correct muscle building nutrition and working out your calorie needs like this is what is going to ensure you build muscles fastest, not any miracle new exercise!
About the Author
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