增重增肌科学

jacky

The Science of Weight/Muscle Gain 增重增肌科学Gaining weight, with a primary focus on building muscle, requires a daily calorie surplus in conjunction with progressive resistance training. 以增加肌肉为重点的增加体重计划需要做到两点1）日常热量的盈余。2）渐进式抗阻力训练。Resistance training provides the necessary stimulus for additional calories and protein to be utilized for muscle synthesis.抗阻力训练对增肌者来说是一个非常必要的刺激，抗阻力训练可以刺激我们的身体将额外的热量和蛋白质等合成为肌肉。 Without this stimulus the extra calories are converted to body fat – an undesirable result for most adults.如果没有这种刺激，我们的身体将会把额外的热量转换成脂肪-------这应该是大多数人不想看到的。 A carefully planned nutrition and dietary support plan, including correct meal timing, and a properly designed training program can optimize muscle growth potential.一个全盘考虑的营养和饮食计划，包括正确的进食时间、适当的训练可以让身体肌肉得到最佳的生长In general, adult males can gain approximately half a pound of muscle per week(1)一般来说，成年男性每周大约可以增长大约1/2磅肌肉。 and adult females can gain over a quarter of a pound weekly.(2)成年女性每周可以增长大于1/4磅的肌肉。Optimal muscle gain requires extra calories and nutrients, ideal diet composition, pre- and post-workout feedings, proper dietary supplementation and progressive resistance training. 最佳的肌肉增长需要额外的热量和营养、理想的饮食结构、适当的运动前和运动后的进食、适当的营养补充和渐进的抗阻力训练。Muscle gain will vary based on individual differences including training experience and frequency.肌肉增长同时也受训练者的训练经验和训练频率影响。

References

1  Aagaard P. Making muscles "stronger": exercise, nutrition, drugs. J Musculoskelet Neuronal Interact. 2004 Jun;4(2):165-74. Review.
2  Cullinen K, Caldwell M. Weight training increases fat-free mass and strength in untrained young women. J Am Diet Assoc. 1998 Apr;98(4):414-8.

该贴已经同步到 jacky的微博