Drinking lots of fluids and getting plenty of exercise helps create a muscle-filled system, according to scientists.
Drinking lots of fluids and getting plenty of exercise helps create a muscle-filled system, according to scientists.
Drinking lots of water and training with resistance workouts gives an extra boost, while aerobic exercises like cycling and swimming can also raise the energy level, increasing the weight used to power the exercise.
You can also build muscle size while training on a treadmill – the treadmill is a great tool for this, says Dr. David C. Dvorak, associate professor of physical activity science at Indiana University.
“They’ve gotten more sophisticated about how they have used physical activity to build and maintain muscle mass,” he says. “One of the main things to understand is that the more of the body you can get, the better it is.”
But don’t expect to suddenly appear with a “giant muscle” the next time you’re sweating it out on track.
“There’s a natural process that happens in our bodies,” says Dr. Dvorak.
The problem is that, when we drink more than we sweat and put on extra water, some of the water loses its capacity to transport the body fat and water from the liver and muscles to the surface of the body.
“The more water in the body, the fewer calories you’re burning, and the more fat you’ll have on your body,” he says.
A high-calorie, slow-burning workout will help burn some of that fat, but it won’t work as well when you want to burn more fat and reduce the number of calories you burn with anaerobic workouts.
Dr. Dvorak says if you want to build a little muscle and lose weight, take these suggestions:
Eat three meals a day, and eat some fat and some carbs.
Drink eight to 12 ounces of fluids every day, and eat some protein.
Warm up slowly and keep it light to slow your heart rate and calories burned.
“A big challenge now is that people are using a lot of calories for exercise,” he says.
“I would say it’s hard now to get away with using just an hour a day of exercise,” he says.
Instead of sitting down to play video games, start exercising today, and stay out of your chair for long stretches of time, Dr. Dvorak says.
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