Do You Have To Gain Weight To Gain Muscle?

The regular use of a strength-training program increases the size of your muscles. This type of program may cause you to gain some weight because fat weighs less than muscle. However, your body composition provides a better indication of your health than your weight. Combine diet and aerobic exercise with your strength-training program to help you maintain or lose weight as you gain lean muscle mass.

Calories for Muscle Gain

Your body uses calories during your strength-training workout and after your workout to build and repair muscle tissue. MayoClinic.com indicates that lifting weights can burn between 219 and 327 calories per hour, depending on your weight. Your body gets these calories from those you consume and by breaking down fat and muscle. Weight gain occurs when you consume more calories than your body uses throughout the day to function normally at rest and during activity. Prevent weight gain by consuming a healthy diet with controlled portions and with a total calorie intake that does not exceed the number of calories you use each day. Online calorie calculators can help you determine the number of calories you need to maintain your weight.

Diet

The exact number of calories you need to consume to build muscle without gaining weight depends on your age, activity level and gender. "Focus on resisting foods high in fats and sugars, consuming foods high in nutrients and controlling your portion sizes," advises Patricia Pierce, a professor of Rehabilitative and Exercise Sciences at Slippery Rock University. Examples of nutrient-dense foods include fresh produce, poultry, fish, seeds, beans and most whole grains. Pierce also emphasizes the need to consume slightly more protein to allow for muscle development but advises that one serving of nuts or seeds should fill your body's needs.

Strength-Training Routine

Build muscle by completing at least two strength-training workouts each week on nonconsecutive days. The American College of Sports Medicine recommends completing a minimum of eight to 12 repetitions of eight to 10 strength-training exercises during each session. Strength-training exercises simply require you to work against a force of resistance. Use a form of resistance that you find enjoyable such as exercise tubing, fee weights, homemade weights or exercise machines. Select a weight that prevents you from performing more than 12 repetitions without needing a break. If you do not feel fatigued after 12 repetitions, increase your resistance by 5 to 10 percent. Always perform light aerobic activity and stretching before and after your strength-training workout.

Aerobic Activity

Aerobic activity helps you burn extra calories, improves your heart health and builds muscle endurance. Many forms of aerobic activity also increase your muscle tone, especially water-based activities and weight-bearing activities. If you notice weight gain or fat gain while building your lean muscle tissue, consider increasing the amount of aerobic activity you perform each week or decreasing your calorie intake. All healthy adults should complete a minimum of 30 minutes of moderate-intensity aerobic activity on at least five days each week.