Building Muscle

[hennahead]

I was wondering if it's possible to start a muscle-building routine while doing Atkins. I'm continuing this WOE for life so I'm looking for a safe way to pack on a bit of muscle ( maybe 10 to 20 lbs). I heard from a friend that while being in Ketosis is great for shedding pounds, it can also be a tool for putting on a decent amount of muscle safely. Has anyone heard this. I'm not wanting to look like Arnold Swartzenneger or anything, but upping the muscle would be really help me burn more fat in the long run. And I'm sure it wouldn't hurt me cosmeticly either...LOL. Any ideas? Thanks in advance to any and all who can point me in the right direction !


Peace to all

Shawn

[julirama723]

Re: Building Muscle

Not only is it possible, it's encouraged. Strength training is one of the best things you can do for your body! The more lean mass you have, the more active tissue you have, which burns calories, whereas fat is inactive tissue and we want to get rid of that!

One thing that helps build muscle is the fact that we are consuming 30% protein. This is not HIGH-protein, but a healthy amount for any eating plan.

Along with cardio and toning, I do strength training 2-3 times a week. I'm not sure how much muscle I've gained total, but I do know that I had a one-month period where I didn't lose a single pound, but lost 13 inches off my body. Last week I stayed the same on the scale, but according to my measurements, I lost 2.57 pounds of fat and gained 2.57 pounds of muscle. I started strength training in late November, and have at least doubled weight of the weights I use for each exercise. (I started with 10 pound weights for a certain exercise, now I use 20 pound weights, or started with 15s, and now I use 30s, etc.)

I think as long as you do a program regularly and safely, you'll see and feel results. You might want to talk to a Personal Trainer, or at least another male who does strength training to get a better idea of a program that will suit you best.

Here is my upper body workout:
chest flyes
single-arm row
incline bench
pullovers
side shoulder raise
front shoulder raise
lying rear shoulder raise
concentration curl
tricep dips
hammer curl
reverse tricep extension

Here is my lower body workout:
stationary lunge
wide-stance squat
leg press
straight-legged dead lift
stability ball squeeze
calf raise