"Forskning har vist at du kan bygge 9–11 kilo muskler de første 6–12 månedene med trening, mens kvinner kan bygge omtrent halvparten av dette. Dette kalles 'nybegynnergevinster', som dessverre ikke varer evig."## Konklusjon En nybegynner kan forvente å bygge 9–12 kg muskler det første året med riktig trening og kosthold. Fremgangen avtar betydelig etter første år, og erfarne utøvere bygger så lite som 1–2 kg muskler per år. —- For å finne forskjellen i hvilende forbrenning mellom 12 kg muskler og 12 kg fett: - **Muskler:** 13 kcal/dag per kg - **Fett:** 4,5 kcal/dag per kg **Forskjell per kg:** 13 kcal - 4,5 kcal = 8,5 kcal/dag **For 12 kg:** 12 × 8,5 kcal = **102 kcal/dag** ### Hva tilsvarer 102 kcal/dag i vanlige matvarer? Her er noen eksempler: - **1 middels stor banan:** ~105 kcal - **1 liten sjokoladekjeks:** ~50 kcal (altså omtrent 2 kjeks) - **1 skive grovt brød:** ~70 kcal - **1 spiseskje peanøttsmør:** ~95 kcal Så den ekstra hvilende forbrenningen du får av å bytte ut 12 kg fett med 12 kg muskler tilsvarer omtrent kaloriene i **én banan, to små kjeks, eller en spiseskje peanøttsmør** per dag. Dette illustrerer at selv en stor økning i muskelmasse gir en ganske beskjeden økning i hvilende forbrenning sammenlignet med vanlige matporsjoner. —-
MEN det kan utgjøre en forskjell ift. antall skritt du bør å gå hver dag for å gå ned i vekt, siden det tar ca 25 min å forbrenne 102 kcal ved vanlig gange. Det er mest fordi det tar mye aktivitet å bli kvitt kcal du får gjennom mat («you cannot outrun a bad diet»). Å redusere matinntaket er mao. langt mer effektivt, for å gå ned i vekt, enn alt annet.
For å finne ut hvor lenge du må gå på tredemølle for å forbrenne like mye som 102 kcal (forskjellen i hvilende energiforbruk mellom 12 kg muskler og 12 kg fett per dag), kan vi bruke gjennomsnittlig kaloriforbruk: - **Vanlig gange på tredemølle (ca. 5 km/t):** En person på rundt 70 kg forbrenner omtrent 122 kcal på 30 minutter, eller ca. 244 kcal per time i dette tempoet. **Utregning:** $$ \text{Tid} = \frac{102 \text{ kcal}}{244 \text{ kcal/time}} \approx 0,42 \text{ timer} = 25 \text{ minutter} $$ **Svar:** Du må gå på tredemølle i omtrent **25 minutter** i moderat tempo (5 km/t) for å forbrenne like mye som den ekstra hvilestoffskiftet du får av å ha 12 kg mer muskler i stedet for fett. Dette viser at selv en betydelig økning i muskelmasse tilsvarer kaloriforbruket av en kort daglig gåtur på tredemølle. —- in english: ## How Much Muscle Can You Build in a Year? **Muscle gain per year depends on several factors, primarily training experience, genetics, diet, and consistency. The most rapid gains occur in the first year of proper resistance training, with diminishing returns in subsequent years.** ### Typical Muscle Gain by Training Experience | Training Level | Muscle Gain per Year (kg) | |------------------|--------------------------| | Beginner | 9–12 kg | | Intermediate | 4–6 kg | | Advanced | 2–3 kg | | Expert | 1–2 kg | - **Beginners** (first year): Most men can expect to gain between 9–12 kg of muscle in their first year of serious, consistent training, often called "newbie gains"[2][4]. - **Intermediates** (second year): Gains slow to about 4–6 kg per year[2][4]. - **Advanced lifters** (third year and beyond): Muscle gain drops further to around 2–3 kg per year, and eventually as little as 1–2 kg per year for those with years of experience[4]. ### Factors That Influence Muscle Gain - **Genetics:** Some individuals may gain muscle faster or slower due to genetic differences[5]. - **Diet:** Adequate protein and calorie intake are essential for maximizing muscle growth[3]. - **Training:** Progressive overload and consistent resistance training are key[3]. - **Hormones:** Higher testosterone levels generally allow for faster muscle gain[5]. ### Lifetime Natural Muscle Gain - Most men can expect to gain a total of 16–20 kg (35–45 lbs) of muscle naturally over their lifetime, with women gaining about half that amount[3][5]. ### Summary Table: Yearly Muscle Gain Estimates | Year of Training | Estimated Gain (kg) | |------------------|---------------------| | 1 | 9–12 | | 2 | 4–6 | | 3 | 2–3 | | 4+ | 1–2 | **Note:** These numbers are averages for healthy adult males training and eating optimally. Women typically gain about half as much muscle as men in the same time frame[2][5].
"Research has found you can gain 9-11 kilograms in the first 6-12 months of training, whilst women can gain roughly half of this. These are referred to as 'newbie gains', which sadly don't last forever."[2]## Conclusion A beginner can expect to build 9–12 kg of muscle in their first year of proper training and nutrition. Gains slow considerably after the first year, with experienced lifters adding as little as 1–2 kg per year[2][4]. Citations: [1] https://www.reddit.com/r/bodyweightfitness/comments/11103pr/how_much_muscle_mass_can_you_optimally_gain_per/ [2] https://www.bulknutrients.com.au/blog/muscle-building/what-is-our-natural-limit-of-muscle-growth [3] https://www.youtube.com/watch?v=VD9p9tEP9RE [4] https://www.joe.co.uk/fitness-health/mass-gain-how-much-realistically-expect-201097 [5] https://www.businessinsider.com/muscle-building-potential-gains-progress-monthly-trainer-2022-4 [6] https://www.youtube.com/watch?v=ZQkRDGz1Nkw [7] https://www.verywellfit.com/how-much-muscle-in-a-month-3498519 [8] https://aerobis.com/blogs/fitness/natural-limits-of-muscle-growth
Answer from Perplexity: https://www.perplexity.ai/search/how-much-muscle-in-kg-can-you-foYe3P2hSb6sCHOaNdlV8g?utm_source=copy_output
To find the difference in resting calorie burn between 12 kg of muscle and 12 kg of fat: - **Muscle:** 13 kcal/day per kg - **Fat:** 4.5 kcal/day per kg **Difference per kg:** 13 kcal - 4.5 kcal = 8.5 kcal/day **For 12 kg:** 12 × 8.5 kcal = **102 kcal/day** ### What does 102 kcal/day equal in common foods? Here are some examples: - **1 medium banana:** ~105 kcal - **1 small chocolate chip cookie:** ~50 kcal (so, about 2 cookies) - **1 slice of whole wheat bread:** ~70 kcal - **1 tablespoon of peanut butter:** ~95 kcal So, the extra resting calorie burn from swapping 12 kg of fat for 12 kg of muscle is roughly equal to the calories in **one banana, or two small cookies, or a tablespoon of peanut butter** per day[3][4]. This illustrates that even a large increase in muscle mass leads to a modest increase in resting calorie burn compared to typical food portions. Citations: [1] https://www.verywellfit.com/how-many-calories-does-muscle-really-burn-1231074 [2] https://www.reddit.com/r/Fitness/comments/br4ln5/does_muscle_mass_play_a_roll_in_how_many_calories/ [3] https://www.strongerbyscience.com/calories-muscle-burn/ [4] https://www.latimes.com/health/la-xpm-2011-may-16-la-he-fitness-muscle-myth-20110516-story.html [5] https://www.healthline.com/health/does-muscle-weigh-more-than-fat [6] https://www.calculator.net/calorie-calculator.html [7] https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508 [8] https://www.calculators.org/health/calorie-burn-rate.php
To find out how long you need to walk on a treadmill to burn the same amount as 102 kcal (the difference in resting energy expenditure between 12 kg of muscle and 12 kg of fat per day), we can use average calorie burn data: - **Normal treadmill walking (about 5 km/h):** A person weighing around 70 kg burns about 122 kcal in 30 minutes, or roughly 244 kcal per hour at this pace[6][8]. **Calculation:** $$ \text{Time} = \frac{102 \text{ kcal}}{244 \text{ kcal/hour}} \approx 0.42 \text{ hours} = 25 \text{ minutes} $$ **Answer:** You would need to walk on a treadmill for about **25 minutes** at a moderate pace (5 km/h) to burn the same amount of calories as the extra resting energy expenditure you get from having 12 kg more muscle instead of fat[6][8]. This demonstrates that even a significant increase in muscle mass only equals the calorie burn of a short daily walk on the treadmill. Citations: [1] https://pmc.ncbi.nlm.nih.gov/articles/PMC6950543/ [2] https://pmc.ncbi.nlm.nih.gov/articles/PMC4010691/ [3] https://cdnsciencepub.com/doi/abs/10.1139/h99-024 [4] https://www.sciencedirect.com/science/article/pii/S0022316622074636 [5] https://www.nature.com/articles/s41598-024-61289-8 [6] https://welltech.com/calculators/treadmill-calorie-calculator/ [7] https://www.cam.ac.uk/research/news/mathematical-model-predicts-best-way-to-build-muscle [8] https://cardioonline.com.au/blogs/expert-advice/treadmill-how-many-calories-burned-understanding-your-workout-potential [9] https://journals.lww.com/nsca-scj/fulltext/2020/10000/body_recomposition__can_trained_individuals_build.3.aspx [10] https://www.reddit.com/r/loseit/comments/1fm9zld/what_is_the_avg_amount_of_cal_you_burn_on_a/
Answer from Perplexity: https://www.perplexity.ai/search/how-much-muscle-in-kg-can-you-foYe3P2hSb6sCHOaNdlV8g?utm_source=copy_output