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All right, so you want to get strong and go to the gym to work. You may think that pumping weights is all you have to do, but it is not that simple.

It is nutrition that plays in big role when it comes to recovery and growth. You need to change your diet according to the increase or decrease of your muscle mass. If you want to gain muscle you need to eat more. If you loose muscle you need to eat less. How can you observe what is occurring inside your body?

The first is to monitor your weight to see if your goal to put muscle on is causing an increase in bodyweight. If the scales show that weight are staying the same or going down then its time to look at the diet and eat more. If the weight is going up because your stomach is getting bigger then you are eating too much. But be cautious, you can expect to put some bodyfat on when trying to put muscle on, but you want to monitor that the dreaded fat isn’t going on to much.

Using body fat calipers is a great technique to assess whether muscle or fat is increasing. You can use them every other week. If muscle seems to be going down according to your calipers, that is the evidence that you are not eating enough good nutrition. If the calipers reflect that the percent of bodyfat is increasing then you will have to consume less.

Decent gyms should offer a set of calipers, which should give you true readings as to the results as long as you ensure the same person takes measurements each time. Using them and finding the millimeters and your bodyweight you can use the chart and find the percentage bodyfat you have.

In order to figure out what the amount of your body fat you have, you need to take your body weight, in pounds, multiply it by your body fat percentage. This formula will tell you what your total body fat is. Subtracting this amount from total weight will estimate your free fat mass. This total includes not just muscle but all structure in the body, but it is a good estimate for our purposes.

The two figures you have just worked out, the total bodyfat and fat free mass, should be written down and kept. Then next time you have the measurements done you will see if the bodyfat percentage has gone up. You will find that if your food intake is right then with your exercise and nutrition the fat free mass will go up and the total bodyfat will go down. But if your not eating enough then you will find that the fat free mass, muscle, is going down and the bodyfat will go up.

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