How to Actually Build Muscle

People are talking more and more about the importance of having and building muscle. Muscle is so important when it comes to our metabolism and our aging processes. However, the most effective way to actually build muscle, is widely misunderstood.

As we age, we naturally lose muscle, specifically, our type II muscle fibers. We tend to do a better job at hanging on to our type I muscle fibers which are increased from endurance exercises. The process of age-related muscle loss is called sarcopenia. It is understood that after age 50, muscle mass decreases 1-2% per year. While age-related muscle loss cannot be entirely prevented, it can absolutely be slowed down.

Research shows that having more muscle mass actually increases the amount of calories that you burn at rest. One pound of skeletal muscle burns 6-10 calories at rest, whereas one pound of fat burns 2-3 calories. Additionally, muscle repair increases the amount of energy your body has to expend. Therefore, you continue to expend energy after a resistance training workout while your body recovers. Muscle also improves insulin sensitivity and blood sugar regulation.

So… how do we actually build muscle?

Simply speaking, you need to eat enough protein to support muscle growth and you need to strength train properly. You need to eat at least 0.8 g to 1.0 g of protein per pound of body weight each day. This needs to come from complete protein sources. A complete protein source contains all essential amino acids and is going to be the most effective at building muscle.

Some examples:

• greek yogurt

• cottage cheese

• eggs

• beef

• chicken

• turkey

• fish/shellfish

• tofu/edamame/soybean products

What do I mean by strength train “properly?”

I mean that you need to be bringing your muscles to FAILURE rather than fatigue. Often workouts, like pilates and barre, where you are doing high reps of lower weight is incredibly fatiguing… but you are likely not getting close to actual muscle failure and therefore you are not effectively stimulating your type II muscle fibers. Getting to muscle failure feels like you could not physically do another rep, or you get “stuck” half way through the motion.

Studies show, that ideally, you get close to muscle failure within 4-30 reps, which is why it might be harder to do with super light weights.

My recommended format for effectively building muscle is:

• strength train 3-4x/week

• non-negotiable 2 days off of all strength training to ensure adequate recovery time (which is necessary to allow muscle growth to happen!)

• 5-10 sets per muscle group per week

• each set close to failure within 4-30 reps

• do not work the same muscle group on consecutive days so that you can allow ample rest time

When put into practice, eating enough protein and strength training effectively, can improve age related muscle loss and your metabolism. It can improve bone density, insulin sensitivity, and blood sugar regulation.

Our team of Dietitians are here to help you reach your nutrition goals! Book your consultation call today.